In general, small and medium-sized businesses have little budget for advertising. That is why many entrepreneurs are trying to explore social media and use it as a marketing tool. The most popular social media sites are intuitive and easy to navigate, making it easy to use them to like, share content and images, add friends, and gain followers. However, to reach the heights of well-developed business profiles, your social media presence needs to be managed properly and in great depth. By trying to do this, some of them are making mistakes that could ruin any social profile and make it useless for business and marketing purposes. In this article, you can see some of the most common mistakes small and medium business owners should avoid.

1. Jump into the unknown. The first and most common mistake is exploring social media without preparation, planning, or at least basic research. Most business owners have experience in their fields of work. On the other hand, a social network that they would like to use as a marketing tool should not be treated simply as a place for likes, shares and chats. Twitter, G + and Facebook could be part of your business strategy to attract more customers. Get started by posting awesome content, cool images showcasing your work, fill out your bio, enter your correct address, etc. It should also include links to projects that you have already completed.

2. Where is my pass? Once published, some business owners are simply abandoning their social profiles. They just don’t open and update them regularly with at least some content, new images, or videos. Your newly generated followers or customers will soon turn against you if you don’t respond to their questions or social interactions. You should review your account at least 2-3 times a week and, if possible, every day. This will cost you only 10-15 minutes.

3. Spam! The online environment is fully loaded with countless spam techniques that can easily attract any inexperienced Internet user, who wants to increase their online presence. Those spamming techniques easily attract business owners by promising fast and fantastic results. When used, the spam approach could yield astonishing results in a week. However, shortly thereafter, search engine spiders will detect and penalize the source of spam for quite some time. Just stick with the most conservative and legitimate ways to popularize your social presence. For example, submit your Twitter account to trusted directories.

4. Too many profiles. Caring for multiple profiles requires time and resources. It is really tempting to be “everywhere on the web”, but it is difficult to achieve that goal. Once started, your social profiles should be maintained and updated regularly. Review your resources very carefully and consider the time you can spend on them. Just choose the most popular networks: Twitter, Facebook, G + and develop those marketing tools very well. Also, you can create a YouTube video channel and upload short videos of your work. The camera quality of any smartphone should be good enough to make a viral video.

5. Lack of publicity. Once they are properly developed and regularly updated, your social profiles should start to generate interest. However, this is enough just to get started. Some business owners will avoid paying for online advertising, although it is actually a good investment. A well-targeted AdWords campaign will return every dollar invested in it.

Guru Nanak Jayanti is one of the most important festivals in Sikhism. The festival marks the birthday of Guru Nanak Dev Saheb ji, the founder and first Guru of Sikhism. Celebrate the holy occasion by sending elegant and auspicious Gurupurab gifts to your family, friends and relatives and express your good wishes to them. In case you are running out of meaningful gift ideas from Guru Nanak Jayanti, here are some suggested gifts for you.

Shabad CD and DVD

On the pious occasion of Guru Nanak Jayanti, the shabad CDs and DVDs are a well thought-out gift idea for the spiritually inclined. You can submit a collection of Gurbani shabads and CDs of the recipient’s favorite singer for added impact.

Hanging and wall hangings Ek Omkar

Another traditional and much appreciated gift idea for Gurupurab is the Ek Omkar pendants. These can easily be used on gold, silver, bronze, and other non-precious materials. Alternatively, a tapestry, painting, etc. can be gifted. by Ek Omkar as an expression of good wishes.

Sweet

At any Indian festival, traditional sweets and mithais are the most appreciated gift idea. If you know the recipient’s choice in candy, please choose accordingly. Otherwise, go for popular sweets like Kaju Katli or Besan Laddoo.

Dry fruits

Dried fruits are preferred when the recipient does not like sweets, is calorie conscious, or is diabetic. Dried fruits have a long shelf life and are an ideal gift idea for Guru Nanak Jayanti as he comes in the winter season. One can easily buy attractively packaged boxes of dried fruit from online gift shops.

Chocolates

Chocolates are no longer a restricted gift idea for children. These days, you can gift delicious chocolates to your mom, dad, siblings, relatives, friends, and of course, your kids. Homemade chocolates are all the rage on the market, plus there are many gift packs available from popular brands like Cadbury’s, Ferrero Rocher, Vochelle, etc.

Journey to the Golden Temple

On the auspicious occasion of Guru Nanak’s birthday, Sikh devotees have a strong desire to visit the Golden Temple in Amritsar. A great way to convey your best wishes would be to gift your parents or close relatives a trip to Darbar Sahib. Send them a plane / train ticket and a comfortable hotel reservation to guarantee an unforgettable trip.

Religious books and gifts from Pooja

Religious books and pooja gifts are a meaningful Gurubpurab gift idea for grandparents, moms, or people with religious leanings. In this category, one can opt for a miniature copy of Guru Granth Sahib, books on religious discourses, rehal or book stand, Golden Temple miniature, Guru Nanak photo frame, etc.

Mystery stories are a special type of writing. Fast-paced and complex, they’re a great read idea for a problem solver. Good mysteries keep the reader wondering as you solve the crime. The great mysteries keep the reader in the dark until the end.

Although you can have almost any combination of genre in one, there are certain rules that you must follow in order for the story to be considered a mystery.

1. Plot: Mysteries are stories based on plot. They go beyond the standard victim being murdered: the detective searches for clues, the murderer is caught up in the plots. Good mysteries have all of that. The great mysteries have twists, turns, and enough red herrings to keep the reader guessing until the moment the killer is revealed. The plot of a mystery story must be plausible or the story will fail on its covers.

2. Crime: the crime should be introduced as soon as possible, preferably in the first chapter. Not many readers will be willing to read hundreds of pages without a victim. Most would not be willing to read beyond the first chapter. The crime must be credible, something that the reader can see is happening.

3. Main Characters – Introduce your detective and villain from the beginning. Your detective is the hero of the story and your reader wants to see him in action from the beginning. Your villain may show up early, but if you want the reader to keep guessing, keep your villain in the shadows until they are unmasked.

4. Take your time: keep your villain a secret until the last possible moment. If you show the reader who you are too early, they may lose interest in the rest of the story. Be sure to reveal the clues as your detective uncovers them so your reader has a chance to solve the crime first.

5. Investigation – Be sure to read up on the type of crime, police procedures, and forensic information to bring your story to life. Also, make sure you know the setting of your story inside and out. Nothing ruins a story faster than a writer who doesn’t understand his or her own environment and makes mistakes that the reader can see.

Mystery stories tend to follow more standard rules than other genres. Following those rules will help you write the kind of mystery your readers are looking for and create the kind of suspenseful story that will have your readers turn the page to the end.

A very common professional liability violation that many federal government agency attorneys routinely commit is not transmitting a liquidation demand from the employee’s attorney to the agency. Many of these Agency attorneys mistakenly believe that when the Agency’s liquidation officer informed the Agency attorney that the federal agency did not have financial authority to resolve an employment case, they are relieved of the professional responsibility of filing all and each of the liquidation lawsuits, which is a requirement of professional liability in many jurisdictions.

In fact, there may even be a federal agency protocol that these attorneys must follow regarding sending or specifically not sending certain offers from plaintiffs that exceed a certain amount of money. However, if that policy or protocol conflicts with that attorney’s professional responsibility requirements, that attorney cannot evade that duty. Clients often ask attorneys to ignore professional liability rules. The consent of a client to the same does not relieve that lawyer of those duties. I have heard from other attorneys that a typical defense attorney violates this rule at least half the time.

Equally fascinating is the federal agency attorney’s reaction when the plaintiff’s attorney reminds the government attorney of their responsibility to follow these rules. Almost immediately it is censured as a “threat” and along with it comes the agency attorney’s accusation that the plaintiff’s attorney has committed a professional liability violation through this reminder.

This reaction is strictly emotional and has absolutely no basis in reality. It is a product of the very environment of the agency bubble in which the lawyer lives. Any force outside of that bubble is a foreign intrusion with which they have little or no familiarity.

The actual rule is quite similar in most jurisdictions. In Washington, DC, this rule is 8.4 (g) of the Rules of Professional Conduct. Most importantly, it falls into the general category of Rule 8: Maintain the integrity of the profession.

Rules of Professional Conduct: Rule 8.4 – Misconduct

It is professional misconduct for an attorney to:

(a) Violate or attempt to violate the Rules of Professional Conduct, knowingly helping or inducing another to do so, or doing so through the acts of another;

(b) Commit a criminal act that negatively reflects on the honesty, reliability or suitability of the lawyer as a lawyer in other respects;

(c) Engaging in conduct that involves dishonesty, fraud, deception or misrepresentation;

(d) Engaging in conduct that seriously interferes with the administration of justice;

(e) Declare or imply the ability to improperly influence a government agency or official;

(f) Knowingly assisting a judge or judicial officer in conduct that violates applicable rules of judicial conduct or other law; gold

(g) Seeking or threatening to bring criminal or disciplinary charges solely to gain an advantage in a civil matter.

In their knee-jerk reaction, these agency attorneys assume that 8.4 (g) has been violated. However, a plaintiff’s attorney will have committed an 8.4 (g) violation only if that attorney actually linked that reminder of professional responsibility to a litigation claim. For example, if the plaintiff’s attorney told the agency’s attorney that unless the agency paid his client x amount of money or did not file a motion for summary judgment, he was going to report professional liability violations.

The motivations behind the plaintiff attorneys sending these reminders are twofold. One is to make sure that no client is harmed by an attorney who does not follow these rules. After all, this particular rule falls under the category of maintaining the integrity of the profession. Two, is to determine whether a particular attorney is willing to subject their conduct to the Lawyer’s Rules of Professional Responsibility. If that person is not, then, in many jurisdictions, the plaintiff’s attorney can have an obligation to report that attorney to your state bar association.

DC Rules of Professional Conduct: Rule 8.3 – Reporting Professional Misconduct

(a) An attorney who knows that another attorney has committed a violation of the Rules of Professional Conduct that raises a substantial question as to the honesty, trustworthiness, or fitness of that attorney as an attorney in other respects, shall inform the appropriate professional authority .

Therefore, because these attorneys do not deal with individual clients and are, let’s face it, part of the agency, they may lack the professional independence to handle litigation. Some of these attorneys may honestly believe that following Agency protocol protects them from Professional Liability issues. Could not be farther from the truth. A simple and justified reminder is not a threat.

There are so many fun and interesting things to do in this beautiful little town of Dillon Beach, located in beautiful Marin County on the California coast. Plan a wonderful visit for a family reunion, girls’ weekend, or corporate retreat. Vacation rental homes abound here, from a small beach hut to grand and beautiful homes that can comfortably sleep up to 12 people for weekends or weekly rentals. There are so many fun activities that you will want to come back again and again, year after year. Here are a few things that will delight you with your Dillon Beach vacation:

Trekking

At the top of the cliff from Oceana Drive at the end of the street, go through a cattle gate. On the left, there is a beautiful view from Eagle Rock, overlooking Bodega Head and the beautiful Tomales Bay. You’d think it was in Scotland, but it’s just over an hour’s drive from San Francisco! There are some deer trails you will see, follow them to the right and you will find a fire path. Go left and you will reach the Estero in about a mile. Lots of good sticks and rocks along the way! Fun for kids of all ages. Dogs love this hike!

Another great hiking area is the Pt. Reyes National Seashore Visitor Center. It is a beautiful 45 minute drive from Dillon Beach. There are fun trails – be sure to go the earthquake one and then go to Miwok village too. You can drive along Tomales Bay on an adventure to climb the 300 steps to the lighthouse. Look along the path to see the free-running Tule Elk and hear the barking of the sea lions along the shore.

Towns

If you’re heading to the National Seashore Center, plan some time in Pt. Reyes, it’s a cute little town with some fun shops. Be sure to visit Toby’s grocery store. There is a children’s park behind Toby’s. Bovine Bakery is well known, and good! The locals have their own coffee mugs on the shelves, so bring your own to feel a part of things. Next door is a great bookstore to explore.

However, Tomales has the best bakery in the world. Open Thursday through Sunday only, you need to get there early, before they sell out! The William Tell has just been redone and is quite good. now you can sit outside to enjoy a delicious barbecue oyster. The deli is great for sandwiches, which you can take across the street to the park and let the kids play. Don’t miss the hot lamb sandwich! In the opposite direction is the native plant nursery, which is fun to explore.

Petaluma has a great historic center. Nice shops, antiques, and great restaurants. It didn’t suffer as much damage from the 1906 earthquake as so many areas of North Bay and San Francisco were, so the buildings are among some of the oldest in our area. Known for its old chicken industry, it still hosts “Chicken and Egg Days,” with a fun parade and family activities honoring the popular village of yesteryear.

Other Fun Cities to Explore: The small town of Bodega (not Bodega Bay) is where Alfred Hitchcock filmed “The Birds.” Sevastopol has a great city center, plus plenty of antique shops along the Gravenstein highway. Healdsburg is a great place to visit, the town square is beautiful with shops and restaurants to explore.

San Francisco is a fun day out. You can explore Golden Gate Park, with the museums or the Exploratorium at the Palace of Fine Arts. Chinatown, Fisherman’s Wharf, and Ghirardelli Square are fun to explore.

Wine tasting

So many to choose from! While Napa is the most famous, and is only 45 minutes away, the locals really prefer the area closer to Dillon Beach. Sonoma County’s rivals Napa are world-class wines. Go to Alexander Valley, Russian River Wine Road or try some of the smaller boutique wineries in Sevastopol.

Dillon Beach

If you want to stay close to home, try our beach! You can make a fire in a bonfire and your dog can also enjoy the beach. The north end of the beach often has large pools to explore. The dunes are a lot of fun to run and climb, but make sure you don’t allow kids to dig too deep, the sand moves and a hole can easily collapse.

You can walk south along the beach to Lawson’s Landing, the campground. There is a pier where you can fish or crab. Clams are also popular here. There is a fee to drive to the landing.

Excessive barking Barking is a completely natural habit for a dog, and Jack Russells tend to be a bit louder than most breeds. But there are times when barking is simply not appropriate, so for your own sake and that of your neighbors, you should have this under control.

The first thing to do is determine why the dog is barking in the first place. There can be many reasons for this, but the most important for Jack Russells are boredom and anxiety. Boredom can be easily remedied by giving your dog a variety of chews to entertain himself. Try buying hollow nylon chews that you can fill with peanut butter; this works wonders.

Anxiety is a bit more difficult to handle. If there is something in the environment that intimidates your dog (for example, a neighbor’s dog), block his view with curtains or fences. If anxiety is the result of being separated from you, the proper treatment is to gradually accustom your dog to being alone. Leave it for very short periods at first, then come back with a reward. Slowly increase the amount of time the dog is alone.

Jumping. This can actually be quite scary for many people, even with a small dog like a Jack Russell, and it’s just plain annoying too. This is usually caused by overexcitation. The solution is to make sure the dog gets its fair share of excitement throughout the day through play and exercise, so that it doesn’t end up releasing all of its pent-up energy on unsuspecting guests. Start taking more walks, play exhausting games like Fetch, and teach him to sit when ordered.

Destructive behavior. This habit, like barking, is often the result of boredom or separation anxiety. If you leave a puppy alone in your room all day, you shouldn’t be surprised when you get home to find a chewed pair of shoes. For a young dog, keep him in a puppy pen when you have to leave him alone. For older dogs, this is usually a bad habit that is formed at the puppy stage and is never trained. Starting a formal training regimen with a disobedient dog will help set some limits. Also, take care of your dogs’ boredom – increase play and physical activity, and provide some new treats and toys. Variation of toys and mental stimulation is important for an intelligent breed like Jack Russell.

Aggression. This can be a real problem with Jack Russells, whether from aggression towards certain people, strangers, other dogs, or from food and toys. It is often a sign of a lack of socialization and is common among some rescue dogs. But a sudden change in behavior toward aggression in a generally friendly dog ​​can also be a sign of injury or illness. If the aggression has come on suddenly, contact your veterinarian. If it is an ongoing problem, try slowly introducing the dog to environments and situations in which he can act aggressively, giving him treats and rewards to build a positive association.

Biting This is particularly a problem with puppies, but it can also be a problem with older dogs. To stop playing biting, all you need to do is hold the puppy’s mouth closed for a few seconds, say “No” firmly, and then put a chewy treat or toy in his mouth. This lets you know what it should be chewing on instead of human skin. If you have an adult dog with bite problems, this is a serious matter that will likely require the skills of a professional handler.

Running away. Jack Russells are natural hunters and were made to dig, so they will dig, even if it means digging under the fence. The tendency of dogs to wander is generally inspired by natural urges to go looking for a mate. The tendency can be greatly reduced by neutering and spaying. Neutering your dog has many other health benefits as well. On top of that, you need to protect your home and your home’s backyard and backyard, using chicken wire where necessary to prevent your dog from digging under fences.

Hyperactivity Jack Russells are quite hyperactive by nature, but many are excessively hyperactive because their owners don’t help them release their energy. If your dog is excessively hyperactive, he will most likely need more exercise. Add an extra walk to your exercise regimen, make walks longer and more challenging, teach your dog to swim, and start playing lots of games. Perhaps invest in a tennis ball launcher to help you throw a ball further in a game of fetch. This is the only way your Jack Russell will tire before you.

Kitchen cabinet doors are perhaps the most important part of a closet. It is the part of the furniture that defines your taste and style. Choosing a closet door can be tricky. So in this article, we give you the basics about various door designs available in the market.

There are four important things to consider when choosing a kitchen cabinet door. The four things are the door overlays, the wood used for the door, the design, and lastly, the finish. We are going to discuss the door overlays and the wood that is used to make the door in detail below.

Overlays:

Perhaps the overlap is the key element that influences the style of your kitchen cabinet. The term overlap is used to refer to the way the door actually rests when the kitchen cabinets are closed. There are basically two types of overlays.

• The traditional overlay: also known as the standard overlay. If you look at your old cabinet, you may notice that there is a box or frame type effect on the front of your cabinet. This is mainly due to how the doors overlap the cabinet. In standard overlay or traditional overlay, the door overlay creates a frame-like effect that sometimes falls back on revealing. This is the most common overlap in all traditional kitchen furniture.

• The second type of overlay is the contemporary overlay: also known as a full overlay. In this overlap there is no frame effect mainly because the doors are mounted on the cabinet in such a way that they completely cover the cabinet. This is the style preferred by the younger generation. Cabinets with such an overlap often look sophisticated and elegant.

Wood used:

The next important thing that decides what kitchen cabinets look like is the wood that is used to make the cabinet door. There are more than 20 varieties of wood that are used to prepare cabinet doors. However, each species of wood has certain specific characters and the most important character is how it absorbs moisture, stress and varnish.

The two most important types of wood used are:

Pine tree:

The unique character of pine is that it is soft and easy to work with. It is the most desired wood for country furniture in a rustic style.

Birch:

The unique character of this wood is that it is strong. It is the most preferred wood for strong board kitchen cabinets.

The Tracfone Motorola W376 now comes with BlueTooth 2.0 enabled. This phone is a GSM phone that works on AT&T or T-Mobile networks. If you have good coverage in your area from AT&T, the phone you get will be set up to work on the At & T network.

The W376 appears to be the little brother of the best-selling Motorola Razr. The new W376g is thicker but narrower. The keyboard has the same flat design as the Razr. Both the Tracfone W376 and the Razr have the Motorola Chin badge. The Chin makes these phones easier to hold for one-handed texting.

The Moto W376g is a flat rate phone

Calls made anywhere in the United States are one unit per minute. You will only pay one unit per minute for local, long distance and roaming calls. Tracfone and sister company NET10 are the only prepaid cell phone companies in the United States that have reasonable roaming rates. Most prepaid phones do not offer roaming. If another prepaid company offers roaming, you will pay up to 60 cents per minute.

Tracfone international calls

Calls to more than sixty international areas will only cost you one unit per minute with the W376g. See International Calling on the Tracfone.com website. Most of Mexico, South America, and Canada can be called for one unit per minute.

W376 texting

Tracfone W376g texting rates are .3 units per text input and output. This is much better than the .5 units per text on some of the older Tracfones.

Unlimited double minutes is standard on W376g

Tracfone has launched a new bonus program. You can buy a Double Minutes for Life (DMFL) card for $ 50 and install it on your phone. Then at any time, as long as you own that phone, you will get double the minutes[in|listedonyourTracfoneminutecardTheseunlimitedlifetimedoubleminutescurrentlycomewithyourMotoW376g[on|statedontheTracfoneMinuteCardThisUnlimitedDoubleminutesforlifecurrentlycomeswithgyourMotoW37[en|indicadosenlatarjetademinutosdeTracfoneEstosminutosdoblesilimitadosdeporvidavienenactualmentecontuMotoW376g[on|statedontheTracfoneMinuteCardThisUnlimitedDoubleminutesforlifecurrentlycomeswithyourMotoW376g

Tracfone W376g battery life

The W376g uses the BQ50 lithium-ion battery. This is a large battery, so the battery life should be very good. The battery should last up to 10 days between charges. This depends on your use and where you are. If you are out of cell coverage, your phone will work harder to maintain coverage and get through your charge faster.

Tracfone Bluetooth Phone

Tracfone’s first Bluetooth enabled phone is the Motorola W376. You can now use a Bluetooth 2.0 headset with your Motorola W376g. It’s safer to drive totally hands-free, which you can do with the new phone.

Web access and ringtone download

The web access allowed by Tracfone with their phones is quite limited, but that may be changing. Many options for searching the web still cannot be done.

W376 Feel Motorcycle

The new W376 has a nice solid feel. I like the keyboard and the weight of the phone. The W376 has the same size and feel as the W370 and W375. It’s big enough when unfolded and fits your face comfortably for talking (even if you have a big head). It easily fits in your pocket when folded.

Dear Donald Trump,

It is 3am (GMT) this early Saturday morning, May 30, as I follow the events related to the nationwide protests that are currently being organized as a result of the brutal murder of George Floyd at the hands of his police officers.

Mr. President, certainly the scenes that ooze from downtown Atlanta are quite disturbing, as similar scenes take place in major cities in the United States of America. Truly, the land of the free and the home of the brave has not lived up to its bill of rights and freedom enshrined in the holy scrolls of the Declaration of Independence.

As I watch protesters attack CNN headquarters in Atlanta, I see the anger and frustration of the citizens of their great country across the political and racial divide, all clamoring for the justice that is promised in their nation’s philosophical checkbook. .

Poor me! What is happening in America right now would be strange only to those unaware of the prophecies of the late Martin Luther King Junior, who (57 years ago) boldly stated the inconvenient truth as follows:

“When the architects of our republic wrote the magnificent words of the Constitution and the Declaration of Independence, they were signing a promissory note to which all Americans would be heirs. This note was a promise that all men, yes, blacks also as men Whites (My Lord) would be guaranteed the inalienable rights to life, liberty and the pursuit of happiness. Today it is obvious that the United States has defaulted on this promissory note as it pertains to its citizens of color. (My Lord) In Instead of honoring this sacred obligation, America has given Black people a bad check, a check that has been returned with insufficient funds. “

Donald, it is your misfortune that today (more than ever), the African race, is willing and willing to demand justice and equality. It falls within the period of his reign that the sons and daughters of the multitude solemnly gathered at the National Monument on that fateful day in 1963, when MLK delivered that historic speech, are ready and bold to demand that their federal reserves of justice honor that promissory note. and no force on earth can stop this movement.

You’ve been eccentric, provocative, and to some degree maliciously self-centered, but this is not the time to attempt any self-righteous mischief. He must rise to the occasion and answer the call for justice in the George Floyd affair. Your country yearns for leadership and has sadly failed to rise to the occasion amid your government’s capricious approach to the current COVID-19 pandemic.

Now here comes another tragedy on your doorstep in search of the right combination of legal and sociological responses that would heal and reunify the United States of America. Will you answer this proverbial 3 a.m. phone call that former presidential candidate Hillary Clinton warned all presidential hopefuls about?

Whatever your answer to the above query, you’d better do a genuine soul-searching and extensive inquiry before accessing your Twitter account.

As I say goodbye, Mr. President, I refer you to a warning published in your office more than half a century ago; That mail was addressed to his office by no less an enlightened soul than the Reverend Pastor of Ebenezer Baptist Church in Atlanta, “The price America must pay for the continued oppression of blacks and other minority groups is the price of its own destruction. (Yes it is) Because the hour is late. And the clock of destiny is ticking. We must act now before it is too late. “

Please accept the assurances of my highest consideration and esteem.

You can lose ten pounds this year without lifting a weight, without starting a diet, and without tying your running shoes. In fact, it’s what you DON’T DO that will shed those ten pounds. Just DO NOT eat those extra 100 calories a day.

100 calories is easy to find, we’ll go over that later. Here’s why it works:

By skipping 100 calories per day, you are eating 36,500 fewer calories per year.

(100 calories a day x 365 days a year = 36,500 calories). It takes a decrease of 3,500 calories to lose one pound of fat. A 35,000 decrease adds up to 10 pounds of fat … 10 pounds of excess fat off your body!

According to the American Heart Association, in 2005, there were 140 million people who were overweight or obese in the United States. 72 million of them were men, 68 million women. Being overweight is defined as a BMI of more than 25. Obesity is a BMI of 30+. Overweight and obesity – Statistics.

Just think how well you can do if you add exercise as well. If you burn 100 calories a day through exercise and skip another 100 from food, it will equal 200 calories a day. That, in turn, will equal twenty pounds of fat removed from your body this year! Burning 100 calories with exercise is easy: (at a casual pace, for a 150 pound person) Bike for 10 minutes, jog for 12 minutes, play tennis for 15 minutes, walk for 30 minutes. Get started today!

100 extra calories you can do without:

1.1 can of soda (12 ounces)

2. ½ of a Klondike ice cream bar

3. 1/3 of a good mood ice cream sandwich

4. 1 tablespoon mayonnaise

5.2 McDonalds Chicken McNuggets

6.15 fries

7. 6 fries

8. 15 fries

9. 2 tablespoons sugar

10. 1/3 order of Arby’s little curly fries

11. 1 tablespoon butter

12. 1 pretzel stick

13. ½ order McDonalds French fries (small)

14. 1 can of iced tea (12 ounces)

15. 1 slice of white bread

16. ½ glass of chocolate milk

17. 1 normal beer

18. 2 Oreo cookies

19. 1 drink of most liquors

20. ½ glass of wine

21. Reese’s 8 Piece BITE Size

22. 2 Kit Kat sticks

23. ½ Milky Way Midnite

24. 2 ½ Mini Milky Way

25. ½ Dunkin Donuts Chocolate Frosted Donut

26.5 marshmallows

27. ½ brownie (most brands)

28. 2 ½ Burger King chicken fillets

29. 1 ounce Burger King Honey Mustard Sauce

30. ½ order Burger King French Fries (small)

31. 2 tablespoons pancake syrup

32. ½ cup sherbet (most brands)

33. ½ cup sherbet (most brands)

34.1 tablespoon peanut butter (most brands)

35. 2 large ravioli (most brands)

36. 5 ravioli, mini (most brands)

37. 1/3 slice of cake (most brands)

38. 1/3 piece of cake (most brands)

39. 1 ounce pasta (most brands)

40. 2 ‘pigs in a blanket’ (most brands)

41. 2 slices of bacon (most brands)

42. ½ buttermilk cookie (most brands)

43. 2 tablespoons hollandaise sauce

44. 1/3 of a cinnamon bun

45. 2 Mini TWIX

46. ​​½ bag of M & M’s

47. 2 tablespoons caramel syrup

48. 2 tablespoons chocolate syrup

49. 2 chips Ahoy! Chocolate chip cookies

50. 2 Oreo cookies

51.20 croutons (most brands)

52. 2 tablespoons cream cheese (most brands)

53. 1/5 Dairy Queen Choc. Blizzard chip cookie dough (small)

54. 2 tablespoons cake frosting (most brands)

55.1 ice cream cone (empty)

56. 1 KFC stick (normal)

57. 2 tablespoons pesto sauce (most brands)

58. 1/3 piece of frozen French bread pizza (most brands)

59.1 pudding (small)

60. 2 tablespoons Caesar salad dressing (most brands)

61.4 tablespoons BBQ sauce

62. 2 tablespoons of pecan ice cream topping

63. ½ of a bun or hamburger roll

64. 1/3 cup half and half cream

65. 3 tablespoons sour cream

66. 3 tablespoons sweet and sour sauce

67. ½ cup frozen yogurt

68.1 waffle

69. ½ of a White Castle Bacon Cheeseburger

70. 3 White Castle Chicken Rings

71.3 cups popcorn (popped)

72.1 cup buttered popcorn (popped)

73. 1 bite of a Burger King hamburger (assuming you take 7 bites to finish it)

74. ¼ McDonalds sausage cookie

75. 1/6 of a McDonalds Big Mac

76. ¼ Burger King’s Croissan’wich, sausage and cheese

77. 1 ounce cookie dough

78. ½ slice of pizza

79. 6 Ritz cookies

80. 5 kisses from Hershey

81. ¼ Wendy’s Frosty (medium)

82. ½ Chile Wendy’s (small)

83. ¼ Arby’s Breakfast Cookie with Sausage

84. ¼ Arby’s Beef and Cheddar sandwich

85. 10 junior mints

86. 2 Mint Empanadas from the Andes

87. 1 TWIX stick

88. 1/3 of muffin (medium)

89. 1/3 of a Danish

90.4 tablespoons of sauce (for French fries)

91. ½ popsicle (most brands)

92.3 caramel candies

93. ½ cup chocolate covered raisins

94. 1 ½ ounces of steak

95. ¼ cup cranberry sauce

96. Pepperoni (enough for 2 slices of pizza)

97.2 tablespoons tartar sauce (most brands)

98. ¼ cup Alfredo sauce

99. 1 Kellogg’s Pop-Tart

100.1 hot dog (most brands, no bread)