The Importance of a Daily Sport Routine for Better Health

The Importance of a Daily Sport Routine for Better HealthMost people know the importance of exercising or engaging in sports more often, but would not really want to do it more often. It is hard to ignore the benefits of exercising regularly and engaging in your favorite sport will do the trick. Check out the following benefits you get from having a daily sport routing in your life.

Controlling your weight

People gain excess weight when they hardly workout. You do not have to visit the gym for an extreme workout just to maintain great weight. You simply have to get active at least an hour in your day. Having your sports routine helps you to burn those extra calories and fat you have consumed during the day.

Better brain functionality

The Importance of a Daily Sport Routine for Better HealthWhenever a person exercises, there is an increase in blood flow and oxygen levels in the brain. Your brain thrives in the presence of more blood and oxygen. Sporty exercises helps to generate homes called hippocampus that is important for memory control and learning too. It is the reason people who have regular exercises can make better split-second decisions on pressing matters. By exercising, you will still be able to eliminate the chances of getting cognitive degenerative diseases like Alzheimer’s.

Exercising keeps the heart in good condition

Now that many people have a non-exercising lifestyle, they are likely to have heart-related diseases. It is about time to start having a sports routine that helps to reduce the amount of cholesterol clogging your arteries. Working out reducing the amount of blood pressure on your heart keeping it in perfect condition. Having exercises will also help in strengthening the heart muscles and reducing the chances of getting coronary heart disease.

Get into a better mood with exercise

The Importance of a Daily Sport Routine for Better HealthIf your work demands a lot of concentration and output, you are likely to become stressed at the end of the day. This stress will mess up the moods of a person, making them hostile. Taking a sports routine should help you relax and forget about work for a while. The brain will be stimulated to direct the secretion of hormones important for improving moods.

Other than just having better conservation when in a good mood, you will end up having a good night’s sleep. People who have sleeping problems are known to have so much work related stress that keeps them up at night.

Reducing the effects of aging

Sometimes if you do not exercise, you might just look a bit older for your age. Exercising helps to keep you looking refreshed and youthful. For those people who are always looking to have better looks without spending so much on cosmetic surgery, having to do exercises is cheaper and the best option.

Increase in the energy levels

The few sporting exercises that you do helps to get the blood and oxygen in every part of the body. The same thing happens for the nutrients that are transported to the muscles. You will have more energy levels too based on the amount of metabolism happening in the body during the exercises.

Elliptical Machine VS Rowing Machine

For a long, long time, before I subscribe to a gym, I tried different exercises to keep fit. In that time, my options were very limited. I tried to run on the track in my high school, since it was free. I forced myself to go out every day to run on hot asphalt. It lasted a few weeks and then I gave up because the training was too monotonous, and my knees were beginning to make me really badly.

I then invested in a used rowing machine found on the internet. It had cost me 160 dollars if I remember correctly. It was a big investment for me at the time, but I was really motivated to get back in shape. The rowers were becoming popular at that time, too, and wanted to be in on it. I used this rower religiously for a long time. After all, I had used much of the time my savings to buy it. The rower was rather basic and well designed, and there was no risk that he fails. Obviously, it was making a lot of noise, and left some indelible marks on my carpet at the time. I also suffered callus on the hands (then I used gloves).

Elliptical Machine VS Rowing Machine10 years later, rowing machines are much more advanced and also much cheaper. They use some of the technologies used in high-end elliptical trainers such as magnetic resistance which is quieter and more regular. They also have mostly a heart rate monitor that is directly integrated wrists, or clinging to the torso. This also helps to monitor the amount of calories burned. So, which of the two machines is the best one? The Elliptical or the Rowing machine ? Let’s make a tour of the criteria used to assess these two devices.

Safety

Rowing machines are extremely efficient, but require more effort on the part of the user to use them properly, especially learning the movement. Unfortunately, many people do not use the correct movement, and damage their back. Just like the elliptical machine as claimed over at ellipticalratings.net, the rowing machine has little impact on the joints, but the legs are folded and unfolded with every movement, which could be uncomfortable for people who have knee problems.

Ease of use

As for safety, it is necessary to learn how to properly use the rowing machine. Unlike an elliptical, which is more intuitive to use, the rower requires little learning time. It takes a little more coordination between the bottom and the upper body. But this should not discourage you from using this machine, since it has other advantages we’ll be going over.

Quality of training:

A rowing machine offers great cardiovascular workout. It offers a superior intensity to the elliptical machine, which is significant because it works the upper and lower body. The elliptical machine also works the upper body, but far less intensely. On a rowing machine, you will develop your muscles as well as your heart.

Price

Elliptical Machine VS Rowing MachineEllipticals are also slightly more expensive than the rowers, although the price difference is only a few dozen dollars. That can make a difference when looking for a first prize training machine model. Finally, the elliptical and rowing machines are two training machines that are worth their cost and the differences are minimal.
If you have the opportunity, you can even buy both to vary your workouts. In fact, the problem that most beginners often encounter is boredom, because training gets too monotonous. It is sometimes better to buy a rowing machine and an elliptical low-end bike, rather than a single high end rowing machine.

3 Classical Kitchen Faucet Designs

The kitchen faucet is one of the most utilized equipment in the house. From rinsing the vegetables to filling the kettle, it is used all through the day. It is therefore important to invest in a faucet that not only looks good on the exterior, but a faucet that can last for a long period of time. If you would like to replace your faucet, it is essential to consider some important things like the type of mount you would like, the type of handle that works best for you and if you need a sprayer attached to the faucet.

Kitchen faucets come in a variety of designs as we can see over at Kitchen Faucet Center, but it is essential to ensure that the faucet balances when it comes to functionality and design. Professional designers also advocate for faucets with chrome, pewter and brushed nickel finishes. If you’re looking to spruce up your kitchen, choose a classic kitchen faucet for that timeless look. Although single –lever faucets work best in the kitchen, there is still room for personal preferences. Some of the top 3 classical kitchen faucet designs include;

1. Kohler Ballera

This classic faucet is f3 Classical Kitchen Faucet Designsrom Kohler and it boasts of a timeless and sleek design. Compared to other Kohler faucets, the Ballera also has a magnetic docking system commonly known as the DockNetik. This system makes it easier to lock the spray head back into place by just using one hand. It also has a translucent spray nozzle that prevents mineral build-up.
The Ballera features a single hand construction, quiet ball configuration and an ergonomic pull-out facet. If you’re looking for a user friendly faucet, then the Ballera is the right choice. To add to that, the Ballera also has a unique sweep spray function that blasts away any food stuck on the dishes while washing.

2. Pfister Classic

3 Classical Kitchen Faucet DesignsIf you are looking for a classic and edgy style, the Pfister classic has a three hole kitchen faucet specifically suited for people looking for a simple style at an amazing price. The three separate pieces come with a single lever handle, soap dispenser and a high arc sprout with a pull down facet. It is however important to note that, the Pfister classic only goes with kitchen counters with 3 holes.

3. Delta Leland

3 Classical Kitchen Faucet DesignsThe Delta Leland is one of the best-selling classic kitchen faucets. Individuals looking for classic yet functional pieces will find the Delta faucet simple and easy to use. In addition, the Delta Leland comes with a single lever and a single hand pull down faucet. If you prefer the more sophisticated look, you can go for unique finishes like the Venetian bronze, champagne bronze, chrome, arctic stainless and stainless pieces.

Never purchase a faucet because of its good looks. Furthermore, never compromise on the quality. A cheap kitchen faucet may break down anytime and you may have to replace it in a few months or years. Always check to see if the manufacturer offers a guarantee for the products as this assures you that he is confident with the quality he is offering.

3 Reasons to Eliminate Hard Water

3 Reasons to Eliminate Hard WaterEach day we use water in different cases around the house or office without knowing whether it is hard or soft water. An issue comes up when it is hard water running in our pipes each day. Hard water is characterized by having higher mineral content than the normal levels that make it soft. Such minerals include calcium, magnesium and other minerals in smaller quantities. There are no many known harmful effects on the body, but there is always extensive damage of the hard water to the plumbing system. The more you have to call a plumber, the more you will spend keeping the pipes clean.

Here are more reasons to eliminate hard water from the pipes;

Less damage to the plumbing system

Hard water will keep on leaving the mineral deposits on the pipe surface. The mineral deposit build-up becomes a problem in the end. You might have to replace the pipes or keep on calling the plumber to remove the deposits. Sometimes the pipes tend to corrode based on the type of material used to make them. Having the pipe materials leaking into the drinking water is not safe. If the problem of mineral deposits is not addressed early enough, you might find yourself spending a lot of money replacing the whole piping system around the house. This money could have been used in handling other things around the house.

Soft water is better for drinking and cooking

Some sources such as Home Water softener claim that hard water is known to affect the taste of food based on the amount of minerals present in the water. It is not just about the food, but also when drinking the hard water. It is easy to note the difference between drinking hard water and soft water. The soft water has a better taste and makes you feel the urge to keep drinking more. Eliminating the hard water helps to remove the odor taste that makes it awful to drink sometimes.

The hard water can still bring up some issues when washing the cookery with it. Hard water will leave some water films on the utensils after you are done washing the dishes. The water films are not harmful to the human health, but will simply destroy the lustrous look of the dishes especially the metallic ones.

Soft water is better for laundry and showering

3 Reasons to Eliminate Hard WaterHard water tends to affect your laundry when you are hardly noticing. Hard water will cause the colors to fade and the fabric to wear out more quickly. Your hands are still affected by the hard water when used in washing your laundry. If you want to feel softer clothes and more comfort for your hands, consider having a water filtration system that eliminates the hard water in the system, you can read water softener reviews over at Water Softener Guy.

The use of hard water for showers will not harm your body to the extreme, but it will create redness and sometimes irritation. Having soft water will help to reduce the amount of irritation that you feel. You do not have to spend a lot of money on an expensive filtration system; even the simple and effective methods should do the job. Soft water has more benefits apart from the just mentioned three.

3 Important Facts About Sleep

3 Important Facts About SleepI had gone through sleepless nights as well as phases where I had an excess sleep. After going through both the advantages and disadvantages of sleep and lot of research from sleep experts, I feel it is one of the most ignored aspects in today’s modern world of WhatsApp and Facebook chats.

Sleep is a subject which had some serious debates. How many hours should we sleep? What is the ideal bedtime? What happens when you sleep? What happens when we deprived of sleep?

Well, the list of the debate can go on and on;

Generally, we know sleep is something extremely important. But the majority of the people don’t get enough of it. There are numerous studies suggest sleepless nights can have more serious implications than the previous thought. It can make you fat and even increases your chance of stroke!

Why Sleep Is Important?

Sleep is very important for maintaining good health. It will reduce you stress and make you happy. Sleep deprivation affects your energy, mood, ability to learn, good judgment, memory, efficiency and reaction time.

Important Facts About Sleep

William Dement, a sleep researcher claimed that the sleep debt is a greater threat to the United States than the monetary debt. It is found that more than 20% of Americans get less than six hours of sleep as per 2009 survey.

It is not just the amount of sleep but at what time you sleep matters. It is said every hour of sleep before midnight is worth twice the sleep after midnight.

1. Sleep and lifespan;

3 Important Facts About SleepThe researchers systematically studied and combined the result of group studies to know whether there is a relationship between the death and the sleep duration. Many such studies show that regularly sleeping too little OR regularly sleeping too much is associated with shorter lifespan!

Now the question is what is the ideal time of sleep we should have:

Too little sleep: Less than 6 hours
Too much sleep: More than 9 hours
Ideal: 7-8 hours is the ideal.

This is the general rule for sleep. However, it depends on the age as well. Newborn and young adult, for example, need more sleep whereas the adult and older people timings may vary.

2. Sleep and cancer;

Lack of sleep could be linked to the development of cancer cells in your body. In 2003, researchers at Harvard Medical School in Boston and Brigham Women’s Hospital found a correlation between risk of breast cancer and melatonin which is a hormone produced by the body to promote continued sleep. When levels of melatonin decrease, the body produces more estrogen, which is a known risk factor for breast cancer.

People with circadian rhythm disorders—in which the body’s biological clock is disrupted have the increased risk of breast cancer. This may be because of shift work, regular night parties etc..

A study in the International Journal of Cancer compared 1200 women who had developed breast cancer between 2005 and 2008, with 1300 women who did not have a cancer diagnosis. They were shocked to see that the rate of breast cancer was increased by 30 percent for women who had worked shifts.

Prostate cancer is also associated with sleep. Moderate problems with the sleep increased the chance of prostate cancer by two-fold. People with severe sleep problems are more likely to increase the chance of prostate cancer by three fold.

3. Sleep and weight gain;

If you are a five-hour sleeper and start to sleep for seven hours a night, you will start dropping weight.” Exactly how the lack of sleep affects our ability to lose weight has a lot to do with our nightly hormones.

When you don’t get enough sleep your metabolism will not function properly. The two hormones namely ghrelin and leptin get affect by your sleep patterns. Ghrelin is the go hormone that tells you when to eat, and when you don’t have enough sleep, you have more ghrelin. Leptin is the hormone that tells you to stop eating, and when you are sleep deprived, you have less leptin.

In simple words more ghrelin + less leptin = weight gain.

In essence, sleep is important part to maintain our health along with diet, exercise, detox etc. We should become aware and understand the facts and make sure we live well and not succumb to modern day living where you become stressful and get sleep deprived leading to host of diseases including cancer.

Health Benefits of High Pressure Shower Heads

Introduction

Health Benefits of High Pressure Shower HeadsFor most people, a shower head is as good as its basic function -giving you water while you shower. Unknown to them, certain types of shower heads come in a package that exceeds the normal basic function of ordinary shower heads. Consider a high pressure shower head for instance, and you only begin to understand how much these people have been missing, all in the name of choosing shower heads that only have one use. Let us begin easy though by asking ourselves what a high pressure shower head is. Well, as the name suggests, this is a shower head similar in every way to any ordinary shower head, except for the reason it is specifically designed to give you more water pressure while you shower with the same amount of water you already have flowing. With a view to explore the efficiency of shower heads, this article takes a look at some of the rather unusual benefits by discussing the health benefits of high pressure shower heads.

Means of Natural Massage

With a high flow shower head, you are guaranteed that tired muscles in your body will no longer ache due to the good massage provided by these shower heads. The thicker streams of pressurized water given out by these shower heads not only encourages you to take a hotter shower, but also ensures maximum effect of the heat on your body, which naturally massages and relaxed tired muscles. This goes a long way in helping you feel less physically fatigued and mentally depressed.

Gives a Cleaner Feel

A high pressured shower is known to guarantee thorough rinsing off of soap from the body. The high pressure shower heads therefore offer a splendid way of washing off shampoos and hair conditioners from your hair, as the retention of these in the hair can be detrimental to the general condition of hair and the skin. On the other hand, chlorine traces in shower water is known to bond to the skin and hair, which in turn removes moisture and disrupts the balance of helpful bacteria that resides on the skin. This could lead to dry, irritated skin as well as premature signs of aging such as discoloration and wrinkles. High pressure shower heads however guard against these risks by thoroughly rinsing the skin and hair to prevent such bonding.

Gets Rid of Sick-making Bacteria

Health Benefits of High Pressure Shower HeadsStudies show that 60% of shower heads are breeding grounds for bacteria and micro-organisms that cause a range of infections. The bacterias range from those that cause pulmonary disease such as Mycobacterium avium and even the carcinogen ones. As we cannot always be able to have our shower heads tested and treated for these bacterias, the natural remedy therefore is having a high pressure shower head installed, as it naturally washes off these bacteria. You can check the reviews of best products at Greatest Shower!

Encourages Showering

High pressure shower heads encourage showering. This is because the time taken is relatively shorter, hence making the idea of showering appealing even to those who would otherwise object to it. As it were, the health benefits of regular showering are innumerable, ranging from the basic ones of preservation of hygienic conditions of the skin to more profound ones like prevention of infections.

Memory Foam for a Good Night’s Sleep

Memory Foam for a Good Night's SleepDeveloped by NASA in the 70s, to ease the pressure on the astronauts during takeoff and landing, memory foam – also called viscoelastic foam – is a revolutionary technology to improve sleep quality.

Memory foam is a polyurethane-based chemical compound. It is mixed with other compounds which increase its density and viscosity. It has a viscoelastic behavior. Memory foam can be used for the manufacture of mattresses, pillows or cushions.

Advantages of memory foam mattresses

Researchers claim that heat sensitive, memory foam mattresses react to your body temperature. Firm at first contact, it eases up gradually under the weight of the body. Under the influence of heat the foam cells adapt to your body, allowing a homogeneous distribution of pressure zones and the relaxation of your muscles for good night’s sleep.

The memory foam mattress has another specificity: it returns to its original shape as soon as you make a move then readjusts to the newly adopted position. So you enjoy its benefits all throughout your night.

With the enveloping softness of memory foam, the usual pressure points (back, neck, pelvis, shoulders) are fully supported, but without compression, as the spine retains its original position and the muscles are completely relaxed. This innovative technology also improves blood circulation, reduces body movements during sleep as well as cervical and back problems. All of which guarantees a comfortable and good night.

An individual turns on average 40 times a night, but that makes 80 risks of waking up for couples! However thanks to memory foam mattresses, the movements of one are absorbed so as not to hinder sleep for the other. Given the respective sleep patterns, positions for sleeping or the morphology of each, memory foam provides excellent sleeping independence and allows you to find a restful slumber.Memory Foam for a Good Night's Sleep

The more the temperature drops, the more the mattress/pillow hardens while it becomes softer and expands when the temperature is warm. Generally, memory foam is harder at room temperature; but when the body comes in contact with the mattress, it softens and is modeled to suit the body. If you press you hand on the foam and remove it the shape remains.

Praised by health professionals, memory foam mattresses and pillows have the potential to relieve any neck or back pain or even prevent them. A good night on a comfortable mattress is an indispensable luxury. Today, as everyone is chasing his dreams, restful sleep is a necessity. The density and firmness are qualities that make it very unique. The denser it is, the better its quality. The average memory foam on the market has a density between 1.5 pounds and 5.3 pounds, the most common densities being 3 pounds, 4 pounds and 5 pounds. The firmness of the memory foam is generally between 6 and 40 ILD (Indentation Load Deflection).

Warning!

In lower densities, polyurethane foams often have a fairly firm initial contact before sinking (plateau effect).You can find foams with similar densities but totally different comforts. A polyurethane mattress is sensitive to the quality of the bed on which it is based, particularly if its a large one.

The Best Running Shoes for Plantar Fasciitis

The Best Running Shoes for Plantar Fasciitis 1

Plantar Fasciitis is a condition whose symptoms include aches in the middle of the heel. The pain or the sharp stabbing aches can also be felt along the arch. The condition happens as a consequence of overstretching or overusing the thick band of tissue that’s found on the underside of a foot. There are many different solutions to this problems but the editors over at The Jogger’s Heel claim that among the causes of Plantar Fasciitis include use of inappropriate running shoes as well as:

Other causes include;

1. Overtraining

Engaging in exercises that put undue stress on the heel including dance aerobics and ballet are risk factors. Running downhill or on uneven ground also puts one at risk.

2. Having other foot conditions

Having other feet condition such as flat feet or high arches also puts you at risk of developing plantar fasciitis. An abnormal walking pattern is also a risk factor.

3. Number of Years

The chances of getting the condition increases the more advanced in years you are. It has been found to be more likely to affect those aged between 40 and 60.

4. Obesity

The Best Running Shoes for Plantar Fasciitis 1Overweight individuals are more at risk of developing plantar fasciitis. This is due to the fact that the extra weight places undue stress on the plantar fascia part of the foot.

5. Occupation Type

Certain occupations which require spending most of the working hours standing increase the likelihood of ending up with plantar fasciitis. This includes factory floor workers, teachers, nurses etc.

That said having the condition should not spell the end of your running activities. With the best running shoes for plantar fasciitis, you can ensure that it does not get worse and that you are as pain-free as much as possible in the course of your running activities. Factors to consider when choosing the best running shoes for Plantar Fasciitis.

1. Proper Arch Support and Cushioning

A good running shoe should offer support and cushioning to the heel since this is where the pain is usually most pronounced for the sufferers of plantar fasciitis. Besides adding comfort, the cushioning will help avoid damage in future.

2. Flexibility

A good running shoe should have a toe box that’s flexible as this will assist in taking away the pressure that’s placed on the plantar fascia as you engage in walking or running.

3. Adequate Absorption of Shock

A good running shoe for those with Plantar Fasciitis should provide adequate shock absorption when the feet hit the ground. This will help avoid any specific part of the feet from taking all the impact and risking an injury. In light of the qualities mentioned above there are some characteristics that outrightly rule out some shoes as they might aggravate plantar fasciitis or even lead to it. These include shoes that are made of cheap raw materials and offer little or no support to the heel. These kind of shoes are also likely to be extremely light and too flexible to offer adequate support to the foot when running. You should also avoid shoes that are too tight, are loose or badly worn out. Also to be avoided are the normal running shoes for they offer little or extremely weak support to the arch.

Why shoe inserts don’t fit the bill?

Either arising out of well-intentioned bad advice or otherwise, some sufferers of plantar fasciitis opt for shoe inserts in place of running shoes specifically designed and made for the condition. While it may be cheaper, it is a poor option and does not work as well. This is because insoles and padding, since they are not permanently fixed, move around inside the shoes. They may end up aggravating the condition instead of helping.

5 Simple Design Ideas to Make Your Home Look Great

The home is where the heart is, and how rightly so. Nothing compares to the joy of coming back to a cosy home. For most of us the idea of home decoration is synonyms with hiring an interior decoration. The idea never sees the light of day, we finch at the thought of shelling out those hard earned dollars.Home design is no longer the privilege of the elite. Simple creativity can turn a dull room to a lively and cosy space.

I present to you 5 simple design ideas that will make your home look great;

5 Simple Design Ideas to Make Your Home Look Great#1 Lighting-Lighting is the most effective, yet, most neglected element in home decoration. A simple lamp can do wonders when strategically placed. Recently fairy lights, commonly used for Christmas, have gained wide popularity among the DIY savvy crowd; and rightly so. You can stuff the lights into beer bottles and light them up in a dark corner to bring some unseasonal cheer. Several such bottles can be arranged to get a more alluring pattern. Another useful idea would be to use your fairy lights as a string to hang up photographs and recreate memories. If you are lazy, just hang them around your mirror. Otherwise, a classic chandelier will always get the work done.

Several such bottles can be arranged to get a more alluring pattern. Another useful idea would be to use your fairy lights as a string to hang up photographs and recreate memories. If you are lazy, just hang them around your mirror. Otherwise, a classic chandelier will always get the work done.

5 Simple Design Ideas to Make Your Home Look Great#2 Walls-Make your walls speak. Be it with photograph frames, bold colours or just a simple painting. Let them reflect your personality.If you are a gregarious person go with a orange painted wall with your favourite quote decal. If you enjoy solitude and peace, go with a sky blue wall with a mosaic of photo frames.

#3 Furniture-Follow a basic rule: remove clutter. Basic furniture should be the rule. This creates more space and also has a positive and calming effect. Less clutter means more space to move around, exercise and think. A couch that doubles up as a bed can be a good example. Investing in furniture, where you spend most of your time, can have several benefits. A good mattress is important as on an average 6-8 hours are spent sleeping or lying down. A good study table matching the decor of the area adds a lot of class to the place. Top your table up with a nice study lamp. Several options are available on Amazon. For all the couch potatoes out there, investing in a Barcalounger is a sinful pleasure.

Less clutter means more space to move around, exercise and think. A couch that doubles up as a bed can be a good example. Investing in furniture, where you spend most of your time, can have several benefits. A good mattress is important as on an average 6-8 hours are spent sleeping or lying down. A good study table matching the decor of the area adds a lot of class to the place. Top your table up with a nice study lamp. Several options are available on Amazon. For all the couch potatoes out there, investing in a Barcalounger is a sinful pleasure.

#4 Furnishings-Now we come to the more dynamic part of home decoration. Pillow covers, curtains, bed covers and show pieces fall in this category. I would recommend pleasant and mild colours for the bedding. Flowery patterns with just the right touch of elegance can make your bed look inviting and cosy. Curtains serve a two-fold purpose.

5 Simple Design Ideas to Make Your Home Look GreatThey are a must for protecting you from the outer environment and prying eyes, but also add some character to the room. Your curtains too must be chosen as per your personality. Vibrant colours for the out going ones and happy pastels for the more introvert crowd. Avoid fluorescent; they tend to have a flashy reflection. Collecting small memorabilia from places you visit are a good idea for show pieces in your home.

#5 Flooring-Last but not the least, flooring is as important as the rest. A tiled or carpeted floor can be opted for. Tiles are available in various prints as well as block colours. Pastel colours look appealing and give clean look to the room. Avoid whites, as they tend to develop a yellow tinge over time. A small carpet near the foot of your bed or couch can give just the perfect touch to your space. I hope these tips help in making your home your sweet haven. Ideas are plenty, you just need to stretch your imagination!