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Foods rich in omega-3 are very important for every living person. Omega-3 foods provide nutrition for good health, energy, and focus to help us become more productive. These foods go well with daily meals or can also be used as the main ingredient. Fish, seafood, nuts, and plant oil are a few foods people need to eat to get omega-3.

Here are the 15 best foods that are rich in omega-3 that you should add to your diet.

1. Shrimp

In many restaurants, shrimp plays a major role in delicacies. It’s delicious, very nutritious, and easy to cook. Shrimps contain antioxidants to help boost immunity and fight infections. They also contain omega-3, which is very helpful in fighting heart conditions.

However, you also have to be careful. Shrimp also contains plenty of cholesterols that affect blood flow.^[1] So, make sure you eat them in moderation.

2. Mackerel

Fans of white fish will love eating mackerel because of the tremendous amount of omega-3 it contains. For every four ounces of the fish, there is about 2,700 mg of omega-3. Mackerels are very affordable and have been a healthy food source for centuries.

There are several recipes online you can copy to create awesome meals for you and the family. People with mental disorders will also benefit a lot from omega-3 as eating mackerels help reduce the symptoms of schizophrenia and bipolar disorder.^[2]

3. Chia Seeds

Vegans love chia seeds because they contain omega-3, making them good for heart health. Also, they’re quite easy to make. Unlike flaxseed, you don’t need to grind them. You can eat them raw, make them into pudding, add them to a smoothie, or include them in your baking. Some people also like to sprinkle them on vegetables and yogurt.

Eating chia seeds may also aid in weight loss, especially when combined with exercise.^[3] The omega-3 content can also help improve eye health. People with eye problems have a low amount of omega-3 in their bodies.^[4] That’s why eating these seeds is good for reversing problems with eyesight.

4. Kidney Beans

You can also get omega-3 from eating kidney beans. Even though it’s in low concentration, it still provides you with some of that useful nutrient. Along with omega-3, kidney beans supply protein, fiber, antioxidants, and plant compounds. It also promotes colon health, aid weight loss, and moderates sugar levels.^[5] You can add kidney beans to hot or cold salads, side dishes, pasta, and soup.

5. Salmon

Oily fish is one of the foods richest in omega-3, so they are high in demand. Salmon is very important and is regarded as one of the most nutritious foods on the planet. They contain omega 3, vitamin B-6, cobalamin, magnesium, protein, and saturated fats.^[6]

People experience inefficiency in personal life because of a low amount of omega-3. Eating salmon can help boost energy and increase productivity because of its abundance of omega-3. Wild salmon contains 3,428 mg of omega-3 in 198 grams, the second-highest in the world.^[7] There are several recipes online for adding salmons to food. Children will benefit a lot from eating salmons because it also helps develop brain cells.^[8]

6. Flaxseed Oil

People who are looking to increase their heart health turn to flaxseed. It’s one of the foods rich in omega-3 and is good for cooking. Consuming flaxseed oil help reduce cancer cell growth and treats constipation and diarrhea.^[9]

The omega-3 content also helps improve skin health and reduce inflammation. Eating flaxseed oil raw is the best thing to do. You can also add it to salad dressing or sauces or use it in low-heat cooking.

7. Brussels Sprout

For those who love vegetables, brussels sprout is one of the best foods rich in omega-3. Cooked Brussels sprout contains 135 mg of omega-3 per 78 grams. Apart from omega-3, the vegetable also offers fiber, vitamin K, and antioxidants.^[10]

Adding the vegetable to a meal is very easy. It’s simple to prepare and cook, and there are several recipes online you can copy. Brussel sprouts are also very delicious, and they provide many health benefits.

8. Walnut

Eating walnut is one of the healthiest things anyone can do. All you need to do is soak them in water overnight and munch them in the morning. People also like adding them to cereals for the flavor and taste.

There are benefits of eating walnuts, including decreased inflammation and promoting gut health. But their high omega-3 content remains the best reason for eating them. Walnuts also lower blood pressure and help you improve in physical activities.^[11] You can find walnuts in stores or buy them online fresh.

9. Avocadoes

It’s no surprise that avocado is on the list of best foods rich in omega-3. Even though it contains low amounts, it’s still one of the best to consume. Avocado has a superfood status because it contains a large amount of healthy fats and oils. It’s delicious, easy to cook, and can be eaten raw or added to other meals. They contain more potassium than bananas, are good for the heart, and help lower cholesterol.^[12]

Most people who eat avocado regularly tend to be healthier than those who don’t. There are several recipes for making delicious avocado for consumption. Guacamole is one of the most popular, which has become a part of international cuisine.

10. Red Lentils

Protein, iron, and potassium are the main reasons people eat red lentils. Also, the edible legume is one of the best foods that are rich in omega-3. Eating red lentils is also good for the skin, helping you have that fabulous glow. It also supplies magnesium, which aids the flow of blood and oxygen around the body.^[13]

You can also get folate from red lentils. These nutrients all work to improve blood vessels and promote a good heart. You can cook it, eat it alone, or add it to salads and vegetables.

11. Mustard Seed

Eating mustard seed or mustard oil is good for health in many ways. It’s one of the foods in the world that provides healthy oil goods for consumption. Mustard seed contains not just omega-3 but also omega-6 and other saturated fat content. It also promotes energy and vitality.^[14] Are you feeling tired and unable to do what you want? You can improve your productivity by chewing on some mustard seeds.

It also supports heart health, reduces inflammation, and treats colds. There are several ways to eat it. You can add to salads, sprinkled inside warm meals, or added to milk. The best way to consume mustard seed is by making it into a mustard paste. Then, it can go into salad dressing and other things.

12. Spinach

Eating leafy green plants is good for the health because of their nutrients. They also give energy and reduce oxidative stress. Spinach contains plant compounds like lutein, which is good for eye health. It also contains nitrates, which help to protect the heart and boost energy. You will get vitamin A, K1, C, and folic acid from it as well.^[15]

Spinach is one of the best sources of omega-3 for people who love leafy vegetables. 100 grams of spinach has 370 milligrams of omega-3. Eating spinach energizes the body and helps promote an active and healthy lifestyle.^[16] The garlic sautéed spinach is a delicacy that is well-known and appreciated around the world.

13. Navy Beans

People eat navy beans because of fiber, thiamine, magnesium, manganese, and folate. It also contains some amount of omega-3. If you love beans, then navy beans are an excellent way to get omega-3 into your system. The omega-3 in navy beans helps regulate sugar blood levels to prevent or manage diabetes.^[17]

It also improves digestion, promotes blood circulation, and repairs damaged tissue. Navy beans soup is a delicacy that many people enjoy. You can eat the beans with bread for breakfast. The folate in navy beans provides energy, which keeps you active all day.

14. Caviar

People pay thousands of dollars to have a taste of caviar. The food comes from the roe of wild sturgeon in the Caspian Sea and the Black Sea. It’s one of the most expensive foods rich in omega-3. So, when you’re paying that high amount, you know you’re getting something worthy.^[18]

There are several types of caviar distinguished by color and other factors. Beluga caviar is about the most expensive, which costs about $8,000 per kg. Caviar also has vitamin B12, A, E, B6, selenium, and magnesium.^[19]

15. Sardines

For every three ounces of sardines, you get two grams of omega-3. Sardines have been a favorite food for centuries due to their healthy oil content that promotes heart health and also because they are very delicious.

They also contain vitamin D and calcium, which improves heart health. They are mostly served in cans, but some consume them grilled or smoked. There are several ways to eat sardines, including adding them to salads. Some people eat them straight out of the can, while others add pepper, salt, and garlic before consuming them.^[20]

You can also add sardines to pasta to enrich the flavor and taste. Sardines are tasty and will help protect your heart and reduce inflammation.

Summary

Omega-3 is a nutrient that promotes good heart health, boosts immunity, and fights inflammation. You can live a healthy life by consuming foods that are rich in omega-3, along with a well-balanced diet and physical activity. This list of the 15 best omega-3 foods will help you add a variety to your meal plan while still staying healthy.

More Healthy Omega-3 Foods You Should Try

• 12 Healthy Brain Foods To Improve Your Concentration
• 20 Easy and Healthy Breakfast Recipes for Rush Mornings
• 20 Amazing Health Benefits Of Tuna Fish

Featured photo credit: leonie wise via unsplash.com

The post 15 Best Foods Rich in Omega-3 appeared first on Lifehack.

Author: Sara Leandro

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Employers are more and more interested in creating a culture that benefits from cultural representation and diverse voices. Whether it’s gender-balanced or ethnocentric, businesses with a more balanced approach to hiring and staffing create advantages over businesses that do not.

Nowadays, the question has moved from “should we have diverse hiring practices” to “how to recruit” because the interest in being diverse and cross-cultural is high. Let’s look at some answers to the recruiting question. Hopefully, these suggestions assist you in resourcing your company.

Recruit Across the Entire Spectrum

In order to establish diversity at your company, you need to broaden your vision and search spectrum. Think outside the hiring box and consider hiring military veterans, autistic and other disabled individuals, ex-convicts, LGBTQ, older people, non-whites, etc. Think like an outlier and be intentional about your interview process.

Place Employment Opportunities in Diverse Publications

Do some research and see what publications and websites various groups of people are reading, then put your employment ad in those sources. There are even websites and media designed to target women, minorities, and specific ethnic groups. Utilize them.

Publish your employment ads on niche pages like:

• Diversity Working
• Hire Autism
• Hire Purpose
• Black Jobs
• Hispanic Latino Professional Assistance

Consider Diverse Internships and Programs

Scholarships are a great way to entice recruits from all backgrounds, so intentionally create programs, scholarships, and onboarding procedures with a cross-cultural purpose. Utilize colleges and universities to market and get the word out about these opportunities.

Spotlight Your Values

Make it known on your own company media (website, publications) that you value diversity and want to partner with like-minded individuals. People from various cultures will want to know, from a glance, what your values are about cross-cultural voices, so be open about it on your own material!

Make It Clear in Job Descriptions

This might be somewhat controversial, but if you’re trying to hire across cultures, you should make it very clear in the job description that you value diversity and even work hard to provide opportunities to minorities. This will attract more qualified applicants from diverse backgrounds.

Ask Your Team

Phone a friend! Well, maybe not a friend. But you should absolutely reach out to your staff and especially any of your staff that is considered a minority and ask them for referrals. You could even offer a bonus for any tips that lead to a hire. Including your team in the search also communicates how highly you value cross-cultural inclusion in the company.

Collaborate

One more step beyond asking your staff for assistance would be to include them in your interview and hiring protocols. Create a cross-cultural team to help you interview candidates. This will help you avoid any internal biases that exist in the process while also giving a much-needed voice to any minorities already on your team.

Create a Desirable Environment

You do not want the word on the street to be that your company is not inclusive, kind, and diverse. Furthermore, you should take steps to ensure that your staff understand and live by your values.

Utilize diversity training and coaching to make sure your office space is a place where anyone, from anywhere, would want to work. The best way to recruit across cultures is to be a company that all cultures would love to work with.

The post How to Recruit Across Cultures (And Why You Should!) appeared first on Home Business Magazine.

Author: Editor

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2020 pushed every company and business out of its comfort zone into electronic tools and digital environments whether wanted or not. The mandated social distancing most communities were under forced companies to get creative or lose business. And at a time when markets were shrinking across the board, that was not a tolerable option. So, online everyone went.

However, after about 1,000 or so odd digital meetings, each of which would end up spending at least 5 to 10 minutes starting out with technical glitches and getting everyone connected properly, it became obvious that something better than just connecting with one odd browser video tool or another was needed. And that’s where virtual meeting tools have now come into the fold, providing a professional environment that runs smoothly and allows attendees to focus on the meeting versus which icon to press to talk to.

What’s the Fundamental Difference?

Most will ask what the difference is between a basic web meeting and a professional virtual meeting, and it comes down to guided experience. With the basic web meeting, the attendee is expected to have figured out the client software, connection, and configuration on his or her computer. With the professional virtual meeting, the connection process is seamless. There is no stress connecting; attendees simply engage by link and the meeting background technicalities are already taken care of. Further, unlike the generic online meeting, virtual professional meetings come with dedicated help support, specifically staff dedicated to helping administer the meeting, recordings, transcripts, experience, and engagement.

Virtual office services have definitely come into vogue as back-end support for what many assumed or took for granted when people could be in the offices. Virtual professional meetings have become key for communications, especially when engagements require multiple parties far beyond a handful of folks, multiple time zones, and the meetings also need to have a public face. With a professional approach, audiences are managed smoothly while the client business is able to focus on the presentation itself versus last-minute technical challenges.

There’s More Available Than Just Meeting Management Too

Of course, meeting management is not the only option available for businesses needing new approaches to work and organization. Virtual office services can encompass meeting management, customer and consumer front-end engagement, customer support, digital response, and contact tracking, and more. Ideally, a comprehensive package is a better way to go. Think of it like handling a construction site. If you have 50 different contractors on-site, you will need a foreman to keep them all on track, on schedule, and managing deliverables. Having a comprehensive package gives a company one point of contact for all the assigned virtual office services needed instead of dealing with four or five different services and accounts.

Transition Results Can Be Worth the Work

Getting started with a virtual office service can be a bit awkward, especially when current staff starts feeling like they might be replaced by the outsourcing of the functions they were supposed to be in charge of. One of the best ways to address this concern is to already have a working plan on how affected staff will be shifted to new needs and functions. By addressing how staff will be pivoted, there is no unknown ambiguity when the new services come online and become present.

Given that most companies have now had a year’s worth of working differently, it’s unlikely anyone will be going back to the way things were prior to 2020. There’s been too much experience working with alternative digital methods to completely drop everything. In fact, many channels have opened up new opportunities as well as clients who expect to meet digitally to avoid travel costs and get more done in the day. In all of these changes, virtual office services can be leveraged to smooth out the uncomfortable glitches and make an integrated office system run smoother. The digital world is here and not going away; take advantage of it in full capacity.

The post How Professional Virtual Meetings Have Come into Vogue appeared first on Home Business Magazine.

Author: Editor

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Finding a way to manage expenses is very important in the business world today. One area in which businesses spend more money than they need to is on the purchase of materials and raw goods, which will eventually be converted into a final product. For those that are looking to save money, being part of a GPO is a great option. A GPO, or group purchasing organization, is a group that you can choose to purchase certain products as a larger group as opposed to individually. Saving money with a GPO is very possible for a few different reasons.

Bulk Discounts

One of the main reasons that you can save money with a GPO is because you will be making a bulk purchase. In general, purchasing items in bulk is more affordable on a per-unit basis than buying items in smaller quantities. This can be seen at warehouse supply stores but also is true with commercial supply purchases.

Unfortunately, smaller businesses may not have the working capital to make large orders or have the warehouse space to hold them. Further, some materials purchased could also expire if they are not used within a certain amount of time. However, when you are part of a GPO, you will be part of a larger order and will be able to obtain only the quantity that you need at a more affordable price.

More Negotiation Power

While it is beneficial to save money through the use of a bulk order, the use of a GPO can also help you to save money as you will collectively have more negotiation power. Being able to successfully negotiate with vendors and suppliers is very important and it could help you to reduce operating costs. If you are not a larger purchaser, your negotiation power may be limited. However, as part of a GPO, you will collectively have more negotiation power. This could allow the entire group to benefit further through a reduced price per unit.

Reduced Overhead Costs

While there are plenty of direct ways that you can save money with a GPO, there are some indirect ways as well. Through the use of a GPO, you can also reduce your overhead costs. The process of managing inventory, placing orders and tracking the status of orders is an important task for any business as it can help to manage working capital and keep a company efficient. However, it often requires that a business dedicates some working hours to this task each week. With a GPO, many of these tasks will be consolidated and can be reduced, which will allow you to free up resources to use on different areas of your business.

Repayment Terms

Being able to properly manage working capital is very important. Generally, the longer that you are able to pay back bills the more you will be able to control your cash flow. Most small businesses will find that their payments are due within a short period of time of products being delivered. Depending on the terms that you have to provide to your customers, this could cause a cash crunch. With a GPO, you can receive extended repayment terms which can reduce some stress on your business.

Learn of New Products

As you are developing products for your ultimate customers, you likely are used to using certain materials and inventory in your process. However, you may not always have an opportunity to consider other options for your material supplies. When you are part of a GPO, you will get to meet and build relationships with other owners in your field. This could help you to learn more about different material options that are available in the market. Depending on the situation, these could be higher-quality products or other options that are more affordable, both of which could help you improve your bottom line.

The business world today is quite competitive and finding ways to reduce costs while also providing great products and services is very important. One way that you can save money for your business is by being part of a Group Purchasing Organization, or GPO. It can help you to reduce your operating and purchasing costs in several ways.

The post How a GPO Will Save a Business Money appeared first on Home Business Magazine.

Author: Editor

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They say we are the average of the five persons we spend the most time with. For a minute, consider the people around you. Are they truly who your “tribe” should be or who you aspire to become in the future? Are they really genuine people who want to see you succeed? Or are they fake people who don’t really want to see you happy?

In this article, I’ll review why it is important to surround yourself with genuine individuals—the ones who care, bring something to our table, and first and foremost, who leave all fakeness behind.

How to Spot Fake People?

When you’ve been working in the helping professions for a while, spotting fake people gets a bit easier. There are some very clear signs that the person you are looking at is hiding something, acting somehow, or simply wanting to get somewhere. Most often, there is a secondary gain—perhaps attention, sympathy, or even a promotion.

Whatever it is, you’re better off working their true agenda and staying the hell away. Here are some things you should look out for to help spot fake people.

1. Full of Themselves

Fake people like to show off. They love looking at themselves in the mirror. They collect photos and videos of every single achievement they had and every part of their body and claim to be the “best at what they do.”

Most of these people are actually not that good in real life. But they act like they are and ensure that they appear better than the next person. The issue for you is that you may find yourself always feeling “beneath” them and irritated at their constant need to be in the spotlight.

2. Murky in Expressing Their Emotions

Have you ever tried having a deep and meaningful conversation with a fake person? It’s almost impossible. It’s because they have limited emotional intelligence and don’t know how they truly feel deep down—and partly because they don’t want to have their true emotions exposed, no matter how normal these might be.

It’s much harder to say “I’m the best at what I do” while simultaneously sharing “average” emotions with “equal” people.

3. Zero Self-Reflection

To grow, we must accept feedback from others. We must be open to our strengths and to our weaknesses. We must accept that we all come in different shapes and can always improve.

Self-reflection requires us to think, forgive, admit fault, and learn from our mistakes. But to do that, we have to be able to adopt a level of genuineness and depth that fake people don’t routinely have. A fake person generally never apologizes, but when they do, it is often followed with a “but” in the next breath.

4. Unrealistic Perceptions

Fake people most often have an unrealistic perception of the world—things that they want to portray to others (pseudo achievements, materialistic gains, or a made-up sense of happiness) or simply how they genuinely regard life outside themselves.

A lot of fake people hide pain, shame, and other underlying reasons in their behavior. This could explain why they can’t be authentic and/or have difficulties seeing their environment for the way it objectively is (both good and bad).

5. Love Attention

As I mentioned earlier, the biggest sign that something isn’t quite right with someone’s behavior can be established by how much they love attention. Are you being interrupted every time you speak by someone who wants to make sure that the spotlight gets reverted back to them? Is the focus always on them, no matter the topic? If yes, you’re probably dealing with a fake person.

6. People Pleaser

Appreciation feels nice but having everyone like you is even better. While it is completely unrealistic for most people to please everyone all the time, fake people seem to always say yes in pursuit of constant approval.

Now, this is a problem for two reasons. Firstly, these people are simply saying yes to things for their own satisfaction. Secondly, they often end up changing their minds or retracting their offer for one reason or another (“I would have loved to, but my grandmother suddenly fell ill.”), leaving you in the lurch for the 100th time this year.

7. Sarcasm and Cynicism

Behind the chronic pasted smile, fake people are well known for brewing resentment, jealousy, or anger. This is because, behind the postcard life, they are often unhappy. Sarcasm and cynicism are well known to act as a defense mechanism, sometimes even a diversion—anything so they can remain feeling on top of the world, whether it is through boosting themselves or bringing people down.

8. Crappy friend

Fake people are bad friends. They don’t listen to you, your feelings, and whatever news you might have to share. In fact, you might find yourself migrating away from them when you have exciting or bad news to share, knowing that it will always end up one way—their way. In addition, you might find that they’re not available when you truly need them or worse, cancel plans at the last minute.

It’s not unusual to hear that a fake person talks constantly behind people’s backs. Let’s be honest, if they do it to others, they’re doing it to you too. If your “friend” makes you feel bad constantly, trust me, they’re not achieving their purpose, and they’re simply not a good person to have around.

The sooner you learn to spot these fake people, the sooner you can meet meaningful individuals again.

How to Cope With Fake People Moving Forward?

It is important to remind yourself that you deserve more than what you’re getting. You are worthy, valuable, precious, and just as important as the next person.

There are many ways to manage fake people. Here are some tips on how to deal with them.

1. Boundaries

Keep your boundaries very clear. As explained in the book Unlock Your Resilience, boundaries are what keep you sane when the world tries to suffocate you. When fake people become emotional vampires, make sure to keep your distances, limit contact, and simply replace them with more valuable interactions.

2. Don’t Take Their Behavior Personally

Sadly, they most likely have behaved this way before they knew you and will continue much longer after you have moved on. It isn’t about you. It is about their inner need to meet a void that you are not responsible for. And in all honesty, unless you are a trained professional, you are unlikely to improve it anyway.

3. Be Upfront and Honest About How You Feel

If your “friend” has been hurtful or engaged in behaviors you struggle with, let them know—nicely, firmly, however you want, but let them know that they are affecting you. If it works, great. If it doesn’t, you’ll feel better and when you’re ready to move on, you’ll know you tried to reach out. Your conscience is clear.

4. Ask for Advice

If you’re unsure about what you’re seeing or feeling, ask for advice. Perhaps a relative, a good friend, or a colleague might have some input as to whether you are overreacting or seeing some genuine concerns.

Now, don’t confuse asking for advice with gossiping behind the fake person’s back because, in the end, you don’t want to stoop down to their level. However, a little reminder as to how to stay on your own wellness track can never hurt.

5. Dig Deeper

Now, this one, I offer with caution. If you are emotionally strong, up to it, guaranteed you won’t get sucked into it, and have the skills to manage, perhaps you could dig into the reasons a fake person is acting the way they do.

Have they suffered recent trauma? Have they been rejected all their lives? Is their self-esteem so low that they must resort to making themselves feel good in any way they can? Sometimes, having an understanding of a person’s behavior can help in processing it.

6. Practice Self-Care!

Clearly, putting some distance between the fake person and yourself is probably the way to go. However, sometimes, it takes time to get there. In the meantime, make sure to practice self-care, be gentle with yourself, and compensate with lots of positives!

Self-care can be as simple as taking a hot shower after talking to them or declining an invitation when you’re not feeling up to the challenge.

Spotting fake people isn’t too hard. They generally glow with wanna-be vibes. However, most often, there are reasons as to why they are like this. Calling their behavior might be the first step. Providing them with support might be the second. But if these don’t work, it’s time to stay away and surround yourself with the positivity that you deserve.

Final Thoughts

Remember that life is a rollercoaster. It has good moments, tough moments, and moments you wouldn’t change for the world. So, look around and make sure that you take the time to choose the right people to share it all with.

We are the average of the five people we spend the most time with, so take a good look around and choose wisely!

More Tips on Dealing With Fake People

• 7 Types of Fake Friends That Are Secretly Bringing You Down
• 11 Differences Between Real Friends and Fake Friends
• How Fake Friendships on the Social Media Get in Your Way of Real Friendships

Featured photo credit: Priscilla Du Preez via unsplash.com

The post How To Spot Fake People (And Ways To Deal With Them) appeared first on Lifehack.

Author: Dr. Stephanie Azri

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