Pregnancy is a challenging time for women, both in physical and emotional terms. The various symptoms of pregnancy seriously affect their daily lives, forcing them to adapt, adjust, and even endure pain and discomfort for a limited or extended period at times. Thankfully, specific foods and beverages are known to provide comfort and nutrition, not just to the expecting mother but also to the child. Here are a few nutritious foods that help soothe various pregnancy symptoms:

• Eggs
  The consumption of eggs during pregnancy should be fairly regular due to the many benefits they provide. Eggs are packed with calories, fats, proteins, and other necessary nutrients for pregnant women. Choline, found in eggs, promotes brain development in the fetus, and mothers can also benefit from this nutrient.
• Fish
  Super-rich in protein and omega-3 fatty acids, fish aids in the development of the fetus’s brain and eyes. Salmon is well-known in this regard and is also a great source of vitamin D, which is essential for bone health and immunity development. Eating 2-3 meals with fatty fish per week is more than adequate, as it also helps increase EPA and DHA levels in the blood.
• Berries
  Pregnancy symptoms like nausea, heartburn, and fatigue take a toll on women. Their immunity and skin health suffer a great deal, but berries can easily address these issues. They are rich in water, carbs, vitamins, antioxidants, and plant compounds. Plus, they aid in the absorption of iron, which is necessary for maintaining healthy hemoglobin levels.
• Whole grains
  Grains furnish carbohydrates and are the body’s source of energy. As mentioned earlier, expecting mothers are often fatigued, so a diet rich in grains is helpful for coping with this pregnancy symptom. Grains are packed with plant compounds, vitamins, fiber, and magnesium, and they also have iron content, which helps reduce the risk of losing blood at the time of delivery.
• Water
  Dehydration is common during pregnancy, and it leads to dizziness, headaches, and cramping. Drinking at least ten glasses of water daily ensures that the body stays hydrated, and it also helps prevent morning sickness and indigestion. Water is especially important in the third trimester, as it helps prevent the side effects of dehydration. Nutrients and vitamins that the mother consumes are transported to the fetus by water, which adds even more significance to it.
• Pasteurized milk
  Especially vital in the last trimester of pregnancy where the baby’s bones develop, drinking pasteurized milk provides strength to both the mother and the child. It has a supreme blend of the necessary vitamins, minerals, protein, and carbohydrates. According to the US Department of Agriculture, consuming three cups of dairy products is ideal for pregnant women. The milk, however, should be low-fat and not raw, as raw milk isn’t treated for bacteria. This is especially dangerous for expecting mothers who could easily be infected by listeria bacteria, a microorganism that causes an infection and can also prove devastating for unborn babies.

Pain is a signal sent by the body to the brain to indicate a problem. For instance, sharp pain in the ankle may indicate ankle sprain or even fracture, but it goes away as the muscles and bones heal. However, pain can sometimes linger for weeks or months on end, and a person may even experience chronic pain for years in extreme cases. This type of pain can be caused by a chronic illness or condition and deteriorates a patient’s quality of life. Here are a few non-invasive pain management techniques to manage and reduce the intensity of pain:

• Occupational therapy and physical therapy: One of the best and most effective pain management techniques is to undergo physical and occupational therapy. Physical therapy comprises exercises that improve and preserve mobility and the strength of joints and muscles. On the other hand, occupational therapy involves learning techniques to perform everyday physical activities easily without aggravating the pain.
• Biofeedback: Breathing and relaxation techniques are taught using a biofeedback machine. The machine converts physiological function data like blood pressure and heart rate into visual cues like blinking lights and graphs. Looking at these visualizations and modifying the output allows a person to learn how to control their body’s response to chronic pain.
• Tai chi and yoga: Involving meditation, breathing control, and gentle, slow movements that strengthen and stretch muscles, tai chi and yoga are extremely useful for pain management. These two techniques are beneficial for managing pain caused by arthritis, headaches, and lingering injuries.
• Exercise: Regular physical exercise can be very effective in helping break the vicious cycle of pain. Gentle aerobic exercises like cycling, walking, and swimming can effectively help in the management of pain associated with chronic conditions like fibromyalgia and arthritis. Such conditions reduce mobility, which aggravates the pain, but light exercising can help improve mobility and reduce the intensity of pain.
• Heat and cold therapy: One of the best ways to relieve pain induced by injuries is to use heat and cold therapy. This therapy is always effective for short-term pain management, and homemade hot and cold packs work wonders in most cases. Otherwise, chiropractors or physiotherapists have their own versions of hot and cold therapies for deeper penetration into tissues and muscles.
• Diet modification: Pain is usually the result of the inflammation of muscles and joints, and certain foods can trigger inflammation and aggravate the symptoms. Diet modification after consulting a dietitian or nutritionist can help deal with this cause of pain. The inclusion of certain foods and the exclusion of some others can help relieve inflammation and alleviate pain. Diet modification is usually not effective by itself, so other pain management techniques may be combined for optimal results.

Morning routines are ingrained in our systems—waking up, turning on the coffee/tea machine, brushing teeth, eating breakfast, and so on. The coffee/tea is then accompanied by a range of choices— books, news, or the ever-present phone. But here is our question: while we have been at it for ages, how good a shape are our mouth and teeth in? And what can we do to make it better?

Our mouth is home to about a billion different bacteria. These microorganisms that live inside our oral cavities can prove to be dangerous to the mouth and teeth. That is exactly why parents around the world keep reminding their kids to brush their teeth before getting into bed as well. The last time we learned how to brush our teeth was when we were toddlers and we more or less know how to go about it. But how often do we floss? It’s important to remember that flossing is just as important as brushing.

The best means of maintaining impeccable oral health is by keeping your mouth and teeth food-free. Sugar acts as a storehouse of bacteria in our mouth and teeth. Similarly, there is a range of food products or ingredients that help in maintaining oral health. We enlist three of them:

• Chewing gum

The process of chewing stimulates the production of saliva, which, in turn, rids the mouth and teeth of the harmful acids the residing bacteria produce. Saliva also consists of calcium and phosphates, which result in the strengthening of the teeth. Chewing on a strip of gum can provide you with these benefits, but there is a catch. You can’t pick a random bubble gum from the supermarket aisle. To reap all the benefits of a chewing gum, you need to carefully select one that is sugar-free.

Some sugar-free gums contain an artificial sweetener called xylitol, a chemical compound that helps in killing oral bacteria. This means that chewing gums help you exercise and cleanse your mouth and also get rid of bad breath.

• Cheese

Cheese, a dairy product, is quite beneficial for the mouth and teeth. The high levels of phosphate and calcium that it contains help strengthen the teeth. Apart from providing strength, cheese also regulates and maintains the pH levels in our mouths. Balanced pH levels have benefits such as decreased levels of harmful acid production, cleaner salivary secretion, and lesser cavities.

• Water

Saliva washes the excess sugars and acids in the mouth and teeth. This provides protection against plaque and cavities. Similarly, water rids the mouth and teeth of the unwanted, harmful build-up of germs. Water also contains fluoride, a chemical that is present in toothpastes and mouthwashes, which strengthens the tooth enamel.

Have you caught the travel bug but don’t have enough money? That is fine! The world is enormous and full of incredibly gorgeous places that you can explore on a budget. If you know just a few travel hacks, then even a seemingly expensive destination can be toured at a significantly cheaper cost. Here are the 4 best destinations from around the world that you can travel to and explore at affordable prices.

Cambodia

Southeast Asia has always been the favorite travel destination of virtually all budget-minded travelers. While most of the countries here are worth exploring, Cambodia is something exceptional. You need barely $50 per day in your wallet, and you’re all set to traverse the country. You can find delicious street food for only $2, transportation across the country costs as little as $20, and an air-conditioned room is available for only $20. Compared to its neighbor, Cambodia is the least expensive and just as beautiful. And, of course, don’t forget to visit the enormous Buddhist temple complex of Angkor Wat while you’re there.

Central America

Smaller Central American countries—Guatemala, El Salvador, Honduras, Nicaragua, and Guatemala—are great destinations for your budget travel bucket list. You can easily find good hotels for only $15, meals for $3, and of course, beer for less than a dollar. Bus journeys across the country are also very cheap. Central America is a great place to visit for anyone who wants to explore the Mayan ruins in Guatemala, trek through the jungle, try surfing, and savor delicious food with tourists from across the world. You can travel this part of the world very comfortably in less than $60 a day.

India

If you can manage to survive on spicy food and avoid staying in five-star resorts, India is one of the most beautiful places that you can explore for less money. You can find good hotel rooms for about $25, meals for less than $1.5, and the country’s railway is among the cheapest in the world. India has incredible regional diversity, deep cultural history, great tea, and mouthwatering cuisines for those who can’t stop digging on spicy food. From north to south, India has several beautiful trekking destinations and temples flocked by tourists from around the world.

Hungary

If you’re planning to travel to Central Europe, make sure to stop by Hungary. The country’s historic capital on the Danube River, Budapest, is a must-visit travel destination for all. It’s a beautiful bargain where you can find delicious meals for $4, train tickets for $2, and great accommodation for less than $20 per night. If you’re looking to spend some quiet time in the countryside, you can travel to Lake Balaton in Transdanubia in western Hungary. It’s only a half-hour train ride from Budapest. Lake Balaton is the biggest lake in Central Europe and a very popular summer destination among Hungarians. You can go swimming in the lake or hiking to the verdant northern hills before you drink locally produced wines from the vineyards across nearby Badacsony Hill.

https://www.nomadicmatt.com/travel-blogs/ten-budget-destinations/

https://www.skyscanner.ca/tips-and-inspiration/12-of-the-worlds-cheapest-holiday-destinations

The success of every organization is linked to its employees’ performance. Performance reviews are critical for improving employee engagement, boosting their morale, and taking the business to new heights. And this is where employee evaluation software comes in. It engages employees and streamlines administrative tasks, but choosing the right platform can be tricky as the online market is swamped with options.

Let’s look at some benefits of employee evaluation software and how to select the best one for your organization.

Benefits

Employee evaluation software offers tremendous advantages to both employers and employees. The solutions offered by the software can boost a company’s profits and employees’ motivation. A few benefits of using this software are:

• Intuitive dashboard for decision making
• Monitor team progress
• Enhanced employee productivity
• Eliminates evaluation bias
• Boost in employee motivation and retention
• Fewer payroll errors
• Reduces the burden of the HR team
• Increased quality of hiring

Tips to make the right choice

Here’s what you need to consider when choosing an employee evaluation software for your company:

Analyze the existing process
You first need to figure out why exactly you’re looking for an employee evaluation software. Is it because you’re facing issues with administrative tasks, or because you’re unable to keep your employees engaged? Listing down the issues and identifying what matters most to your company can be helpful since a software cannot address all your issues. You must also identify the strengths in your current system and the unique elements that define your company’s work culture to ensure that those aspects are preserved, if not enhanced.

Identify your goals
After you’ve analyzed the strengths and weaknesses of the existing system, you’ll know what you want to improve. But that’s not enough. You need to determine the specific and measurable goals you wish to achieve by bringing an employee evaluation software onboard. Let’s say your company’s tedious and time-consuming appraisal process is the hindrance to your company’s success. Knowing this helps you to specifically look for a platform that makes appraisals a quick and efficient process.

Make a comprehensive list of the features you want
You must know what core features the new software must include, and these features and analytics must be in line with your organizational structure. Apart from some must-haves, you must also look for add-on features that add value to your organization’s functioning. For instance, if your company follows a different process for different job levels, you must look for a software with multiple workflow features.

Check the user-friendliness of the software
The last—but also the most important—thing to consider when choosing an employee evaluation software is its user-friendliness. Maybe one of the reasons why you’re interested in new software is that you want to make the process easier for everyone in the organization. So, you must pick a software that has a simple user interface and is easy to understand. The best way to find out whether the software is easy to use is to request a free trial. If the software is adding to the confusion, explore other options.

2020 seems to be the year for 5G and 5G enabled phones. Many carriers have already rolled out 5G services in a wide range of cities, with more regions expected to get 5G coverage as time progresses. Smartphones are also being made keeping this next-generation technology in mind, adding 5G capabilities to their already-powerful functionality.

With the market full of smartphones that offer the best features, it can be overwhelming and you may buy a handset that neither suits your requirement nor is worth the cash. To help you make the right choice, here is a comprehensive list of the best android smartphones that are 5G enabled in the market.

• Samsung Galaxy S20 series

Available in three models: S20, S20 Plus, and S20 Ultra, the S20 series is replete with tons of impressive features. Unlike the S10, where only some models had 5G-compatibility, all S20 series devices are 5G-enabled and a notch above other Samsung smartphones. The lowest S20 model lacks mmWave 5G support, while the S20 Plus and Ultra are capable of connecting with both mmWave and sub-6GHz bands.

S20’s camera features 8k video recording, the ability to provide 33MP still photos with 8K videos, and ultra-high-resolution cameras.

• OnePlus 7T Pro 5G McLaren

Touted as the best android smartphone of 2019, this OnePlus product boasts sub-6GHz 5G connectivity but lacks mmWave support. Therefore, speed isn’t one of its best attributes and instead delivers good range and penetration.

The model itself is stylish and features a Qualcomm Snapdragon 855 Plus processor, 12GB of RAM, an extremely responsive 90Hz Quad HD+ OLED screen, and UFS 3.0 256GB internal storage. Being a product of OnePlus, the 7T McLaren excels in terms of its camera quality and delivers stunning macro shots.

• LG V60 ThingQ 5G

Priced at around $900, which is considerably lower to its competitors, the V60 ThinQ is 5G-enabled and is powered by a Qualcomm Snapdragon 865. Additionally, it has a high-resolution main camera (64MP) that supports 8K recording, ASMR and Voice Bokeh audio technology, advanced camera software, 6.8-inch OLED panel, 5,000mAh battery, 8GB of RAM, and 128GB of internal storage.

Also, the V60 is rated for IP68 dust and water-resistance, and can weather extreme physical conditions. As far as 5G is concerned, the V60 ThingQ supports sub-6GHz connectivity, with the mmWave band-limited to the Verizon model.

• Nokia 8.3 5G

The biggest advantage of Nokia 8.3 is the massive connectivity to multiple bands. It is arguably, the best android smartphone to support both mmWave and Sub-6GHz 5G. The handset is equipped with Qualcomm Snapdragon 765G modular platform, 4,500mAh battery, 6GB to 8GB of RAM, 64GB to 128GB of storage, quad rear camera setup, and 24MP selfie camera. It is priced at around $600.

Cloud integration has completely changed how businesses approach integration and address the issues related to data silos. Cloud integration offers tremendous flexibility and scalability and has provided multiple ways for organizations to connect disparate systems. It has numerous benefits, and multiple kinds of businesses have greatly benefited from cloud integration. So, let’s understand what cloud data integration is and look at some of the benefits of using the process for your organization.

What is cloud data integration?

Cloud data integration aims to create unified data stores that can be easily and quickly accessed by all relevant users and applications. It does this by connecting various applications, systems, repositories, and IT environments to exchange and process data in real-time. Once these are connected, the data can be accessed by different devices simultaneously through the Internet.

Types and methods
Cloud integration can involve cloud-to-cloud integration, cloud-to-on-premise integration, or a combination of both. Integration can address various components of a business, including data and applications.

• Data integration: It involves synchronizing data across repositories. This is purely a data-related connection where data can be processed, transported, and/or transferred during the process.
• Application integration: It involves connecting different applications to get seamless functionality and interoperability. In addition to data sharing, it involves issuing requests and commands to trigger processes.

When it comes to data integration within public cloud providers or private cloud platforms, several advanced tools are available in the market. The real challenge arises when organizations need to integrate multiple public clouds, integrate legacy on-premise data systems with cloud workload, and set up hybrid cloud environments.

If there is no automation and central control for cloud data integration, administrators must manually set up the integration and check whether the data is being transferred without any error. They also need to convert data to suit the file format and data model required by the specific cloud systems. To make the cloud data integration process efficient and prevent errors, organizations use integration platforms that have pre-built connectors for several IT systems.

Benefits of cloud data integration

• Flexibility and scalability: Integration provides the staff with several opportunities to improve processes and use new systems to increase efficiency and provide more value to customers.
• Synchronization of data: Integration ensures that IT systems and applications are updated in real-time.
• Automation of workflows: Data integration can automate processes that involve manually copying data or data entry tasks. You can standardize how data should be treated while transferring it across applications.
• Elimination of duplication: IT systems generally make several copies of the same data to use it for different applications or organizational processes. Integration eliminates duplication and uses a shared data store, which reduces both storage costs and synchronization efforts.

Other benefits of cloud data integration include faster time to market; better internal communication; improved customer service, support, and retention; and increased competitive edge.