7 Simple Hacks for Making Healthy Easy When You’ve Got No Time 43

7 Simple Hacks for Making Healthy Easy When You’ve Got No Time

This is a guest post by Vanessa Davis, a 32-year-old fitness enthusiast, mother of two and content writer at www.diet.st.

Many methods to improve health sound pretty simple, but in situations where you have no time for anything, including some time for yourself, these methods become more complicated.

In addition, if you are lazy and you have some excuses that you have no time or what so ever, your health condition might get complicated.

There are very simple ways to improve the health and raise your mood. Here are some of our tips, but bear in mind that you have to have a strong will for any changes in your life.

1. Take a deep breath.

Unfortunately, we are often in stressful situations, whether is it regarding business, family or some other reason.

In stressful situations, do not forget the most effective way to relax – breathing.

Several controlled deep breaths can be a trick to calm shallow breaths and rapid heartbeats. In this way you can lower blood pressure, slow down the production of stress hormones, and perhaps even change the expression of genes.

Also, in stressful situations, lavender essential oil can help. Studies reveal that inhaling the scent has the power to calm down and reduce tension you feel.

2. Dark chocolate.

Have you ever wondered why do you have a smile on your face when you eat chocolate? This is not only because it is very delicious, but because it possesses mood lifters molecules.

Cocoa also has a beneficial effect on your heart. It protects you from low blood pressure, lowers bad and increases “good” cholesterol levels, helps with circulation, can prevent diabetes and protects your skin.

Chocolate is the purest form of cocoa, which is rich in antioxidants, magnesium, iron, zinc, copper, vitamin C and other healthy content.

There is a variety of recipes with this amazing ingredient online, so you can experiment with this healthy delicacy.

3. Take a break for tea.

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Step away from the desk and cook tea. Tea – not coffee.

Scientists say tea break increases your mood, creativity and helps you solve problems. Those who drink tea have higher desire for success.

Tea inhibits and reduces fatigue and drowsiness, especially fatigue caused by mental stress. Tea invigorates and allows better muscle function (reflexes are fast), which helps in everyday work.

With tea you may be dreaming, but also be focused on the spiritual and physical efforts. It provides help so you could relax, provides energy, health, but also serenity and peace.

4. Daylight.

Brightness has a large impact on people, starting with the synthesis of vitamin D, a wide range of bodily functions which are directly affected, positive impact on eyesight, and control bacteria and viruses in our body.

A life that is more focused on the activities related to closed areas and people less exposed to the light reflects a lack of vitamin D, and thus the weakening of the immune system.

The lack of sunlight affects the rhythm of life, which is why we feel tired, do not sleep well and overeat.

However, if you are working in a closed space, then at least use the break to go outside to catch some light.

5. When you are tired, do not drink energy drinks.

Energy drinks contain five times more caffeine than coffee but their action is short-lived and eventually leads to unpleasant side effects such as nervousness, irritability and rapid heartbeats.

Also, they often contain a lot of sugar. Your blood sugar rises rapidly, but soon after that, you are exhausted and the organism requires a new dose of drink.

6. Take a break from the screen of your computer.

If you work at a desk in the office, or if you’re just a big fan of new technologies, you probably spend a lot of time in front of the computer screen which negatively affects your vision.

Therefore, in order to protect your eyes try to follow the rule of “20-20-20”. Every 20 minutes look 20 steps into the distance just 20 seconds.

7. Get up.

Sitting is bad for your body!

If your work is such that it requires constant sitting, that does not mean it won’t be negative for your health.

Studies have shown that sitting for hours increases the chances of diabetes, heart disease, obesity and early mortality, not to mention back pain.

In order to prevent that, get up every hour and walk 4 minutes which will be enough to regenerate your muscles and it will definitely not jeopardize your work.

What about you? Which of these bad habits do you have, and what other ideas on how to live healthier can you think of?

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The Five Elements of Flawless Customer Experience 6

The Five Elements of Flawless Customer Experience

Providing a flawless customer experience is the ultimate goal for any business.

There’s a lot that goes into creating a customer experience that keeps your clients coming back for more. In fact, there’s so much involved that it can almost seem overwhelming.

However, providing a flawless customer experience becomes much easier when you approach the task through these five distinct elements:

Ownership of Emotions
The Unexpected


When it comes to your customers’ satisfaction, time is essential. Think of how a great experience at a new restaurant quickly sours if you’re left waiting for your food to arrive. Think of how your excitement over a great department store sale turns into frustration as you stand in line for what seems like hours.

Time is your most valuable resource and it is up to you to make sure you’re using your customers’ time wisely.

This is why restaurants have comfortable waiting areas with drinks and appetizers, or why airports have lounges with restaurants, shops, and even bars.

If your customers are being forced to wait for a service, make them feel as if their time spent is not wasted. The more positive drivers you offer customers, the less likely they are to grow dissatisfied with their experience.

Think of how you can implement this in your own business. Are there places where you can help fill customers’ time? Are there places where technology can be used to cut down on the time it takes to complete a task? Remember, it’s the customers’ time that should be valued, not your own.


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You must understand what your customers want, when they want it, and how.

While this may seem daunting, getting a better understanding of your customers doesn’t take millions of dollars, complex data analytics, and a degree in psychology. Instead, all it takes is a simple look. Watch their process, engage with them, ask them questions, and listen to them.  

How are customers interacting with your product? What’s the first thing they do when they enter your store? What’s the last thing they do before they leave? How long are they spending in each department? Do you notice anything that hampers their experience?

Take a look at your competitors. How are your potential customers interacting with them? What does this business offer that you don’t or vice versa? What is your, as Harvard Business School professor Clayton M. Christensen says, “job to be done?” What are your customers hiring your product or service to accomplish? Understand why your users are turning to your products.

Ownership of Emotions

Many companies have already taken hold of their customers’ emotions, though cynically. Subliminal advertising is a key example. However, the ownership of emotions does not have to be cynical. When used correctly, it can be the “holy grail” for companies.

Owning emotions begins with the aforementioned ability to understand. When you truly understand a customer’s choices and then act to make the experience better, you’re building a relationship of trust. That trust is the foundation of emotional ownership.

One way to build this trust is to reduce the “emotional” noise that surrounds your customers. Let them know that, even on their worst day, your business or product is there for them and that it will be a constant in their lives.

Think of restaurants and the long wait times you have to endure when they’re busy. Think of how angry—or “hangry”—you feel as you stand around, waiting for your table, and listening to your stomach growl. However, think of how some restaurants are able to reduce that emotional noise by serving you finger foods and drinks as you wait.

Also, seek to understand what emotionally motivates your customers.

Why should they be motivated to visit your store or use your product? To feel confident? Free? Unique? Secure? Successful? Research shows that all human beings are motivated by one of those factors.

The Unexpected

Experiences become stronger and more memorable when they’re accompanied by an element of surprise. Surprise can be addictive, which will only keep your customers coming back for more.

Think about mailing your customers or clients small packages with gifts and swag. Everyone loves to get mail and everyone loves free stuff, especially when it’s least expected.

A surprise doesn’t have to be a huge flash mob (though it could be!). Hand out snacks at your store. Is it a cold day? Give your customers hot chocolate or warm punch. Is it a client’s birthday? Send a card! Even a small note of thanks for a customer’s business is a nice little surprise.

The most important thing to remember: simply be sincere and don’t become predictable. Chocolates on hotel pillows were once a great surprise for guests. However, now that their wow-factor has faded, hotels are continuously trying to get back to the “unexpected.”


You’ve made promises and established goals. The only thing that’s left is to follow through on them. This starts with creating your mission statement, one that you, your employees, and your customers can commit to it. This will define your customer experience.

Your mission statement must promise to impact yourself/your business, the community, or the world. It may commit to impacting one, or all three. However, whatever it promises, you must follow through on. Your customers’ trust, and thus their experience, depends on it.

More about these five elements can be discovered in Unforgettable: Designing Customer Experiences that Stick, to be published in 2018.

Kyle H. David has made a career in technology and entrepreneurship for nearly 20 years. In 2001, he formed The Kyle David Group, now KDG. Over the past 16 years, KDG has grown at a rapid pace, attracting clients ranging from the United States Senate to major financial institutions, international nonprofits, and Division I universities.