Five-Day Meal Plan for a Healthy Body

Jessica Beauchamp

Jessica Beauchamp

Founder, Author, Lead Designer at Jess & Co.
MBA, BA, AA, & Teaching Certificate.
Jessica Beauchamp
This entry is part of 6 in the series Guest Bloggers

Your health should be your number one priority no matter what. For this you need to plan two things accordingly, firstly set up exercise schedule using equipment like dumbbells and resistance bands and the second thing is to maintain a healthy meal plan. Here is a five-day meal plan for you. Have a look:

Day One

  • Breakfast: A glass of whole milk (calcium intake is crucial for the body and milk is a high source of calcium), a half fried egg and two slices of whole wheat bread.
  • Lunch: Pita bread sandwich with grilled chicken pieces, cabbage and cheese and a bowl of fresh fruits (any seasonal fruit of your choice)
  • Snack time: One to two small pieces of dark chocolate
  • Dinner: Fresh green salad, grilled lamb chops and a bowl of low-fat yogurt

Day Two

  • Breakfast: Two pieces of whole wheat bread, a cube of butter and a glass of soy milk (for all the individuals who are lactose intolerant, soy milk is a good source of protein for them)
  • Lunch: Stir fried chicken with mushroom sauce, a bowl of Caesar salad and a grilled peach
  • Snack time: A glass of fresh orange juice (or any other seasonal flavor of your choice)
  • Dinner: A bowl of Quinoa salad, medium steak with fresh fries and sautéed green vegetables (whatever seasonal vegetable is available)

Day Three

  • Breakfast: Two soft boiled eggs with avocados and a cube of cheese
  • Lunch: Hummus with pita bread, a piece of grilled chicken and an apple (or any other fruit that you like)
  • Snack time: A packet of Doritos with salsa sauce
  • Dinner: Vegetable stew, one to two pieces dinner rolls and a cup of flavored yogurt (any flavor of your choice)

Day Four

  • Breakfast: Cereal with fruit and nut, a bowl of fresh fruit (any fruit seasonal of your choice)
  • Lunch: Pita bread sandwich stuffed with tuna fish, lettuce and white beans (tuna fish is a great source of vitamin D) and a glass fresh fruit smoothie
  • Snack time: A cup of sugar snap peas with half bowl of hummus
  • Dinner: A bowl of tomato soup, chicken pot pie with red onions and a scoop of low-fat ice cream

Day Five

  • Breakfast: A whole wheat bagel with cream cheese and a glass of whole milk coffee
  • Lunch: Mixed vegetable soup and a bowl of bean salad
  • Snack time: Two to three pieces of grilled chicken wings
  • Dinner: Smoked Salmon, prawn curry and a bowl of low-fat yogurt

This five-day diet plan is rich in calcium, proteins, and vitamins. For the rest of the two days left in the week, you can eat whatever you want and have fun. I would call them the cheat days. I hope this article helps you out. Have a wonderful day!

Ida Jones is a mother of two little ones. She enjoys home-based workouts, cardio exercises, and long runs. She loves spending her vacations outdoors with her kids around nature. She believes in clean and healthy eating. She regularly writes about fitness tips and much more at Fitness Grit.

5 Steps to Affordable Home Furniture

Jessica Beauchamp

Jessica Beauchamp

Founder, Author, Lead Designer at Jess & Co.
MBA, BA, AA, & Teaching Certificate.
Jessica Beauchamp
This entry is part 1 of 6 in the series Guest Bloggers

New and trendy furniture is mostly expensive; it does not come cheap if you go for the excellent quality. In the case you need furniture at low cost; you can try getting the used one and the ones that are not very expensive. This may require a little effort but trust me; you can find some very good stuff. To get the good furniture at affordable rates, you need to follow these tips:

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  • Create a wish list of your own

The first and the basic thing that you have to do is to create a wish list of your own with all the things that you need, related to furniture obviously. You can then start to browse online, and there is a high chance that you will find something useful and amazing at an economical price. You don’t have to necessarily go to the used furniture shops when you have the internet at home. 

  • Set up a budget

The next thing that you should take into consideration is your budget. Set a proper budget that you have for the furniture, and then proceed towards shopping. This way you can maintain things well, without facing any issues. There are many webs that offer the used furniture at a very low price, keep checking them because surely you will find lots of good stuff there under your budget. Also, wait for the flash sales; they are again very beneficial when you need to shop at a reasonable price.

  • The retail furniture stores are always there for you!

Who doesn’t shop at the retail furniture stores? They offer all the new stuff at decent prices. The only reason behind the low price tags is that these items are a little damaged or have some issue. For example, you can get a chair at the retail furniture store that is faded; you can easily fix it up by polishing it. You can find some table that is little scratched but don’t you worry; it can be fixed.  Just buy the pieces you like, and you can find pretty good ways to fix them later.

  • Buy the unfinished furniture

One way more to save the money is to buy the unfinished furniture from the stores. For example, you can purchase a chair that is not painted; you can paint it yourself in a less cost and save your money there. Look for the webs and stores that sell the unfinished furniture, and there you are; you’ll get fabulous stuff at fair rates.

  • Negotiate the prices

Another option that you have is to negotiate the prices with the sales staff. You will find many stores that offer negotiation; there you can have the desired piece of furniture at a great price.

  • Plan your pickups

The last thing that you can do to save your money and get the furniture at an affordable price is to plan the pickup correctly. The furniture pickups charge a lot and to avoid that; you have to find the ones that are less expensive or free. Many companies offer free delivery, remember that when you shop!

You can follow these simple steps and get the home furniture at a moderate budget. Good day!

Authored by Julie Austin. She is a blogger who loves to write about home improvement. She is sociable and kind and loves to decorate almost everything! In her free time, she enjoys sunset with her friends at the seashore. Read her posts at nurserygliderz.

Guest Post: 5 Smart Ways to Decorate a Teenager’s Room!

Jessica Beauchamp

Jessica Beauchamp

Founder, Author, Lead Designer at Jess & Co.
MBA, BA, AA, & Teaching Certificate.
Jessica Beauchamp
This entry is part 2 of 6 in the series Guest Bloggers

1.Color Scheme:

Young people love colors; don’t be hesitant to give them a chance to pick brilliant shades of their top choices. Indeed, even shading mixes that appear to be unusual can function admirably together, or be altered to keep everybody in the family unit glad. Orange, purple, brilliant blue and navy blue bedding sets are all famous with the high schooler set. While brilliant hues are dependably a fun thought for a room, darker tints can be an incredible alternative, as well.

Darker hues regularly make space feel cozier, and they look extraordinary with littler flies of shading. A few young people will incline toward nonpartisan or paler shades for their dividers. You can carry shading in with the general mishmash including texture, carpets, and different extras.

2. Work Station:

Teenager rooms are not just a place to rest and unwind, but likewise regularly used as homework zones. Long gone are those occasions when you simply set up together a table and seat in some edge of your adolescent child’s room and requesting that he utilize it has his workspace.

Present day homes are significantly more complex, efficient and oblige the requirements of everybody and having a workstation appears like an outright should in the age of the tablets and PCs. To make this super agreeable and gainful, consider deciding on a brilliant undertaking light and a steady seat. In the event that space is tight, a quaint little inn arrangement, for example, a portable chair and table which can be moved away when not being used. Give your high schooler a chance to pick the seat shading, regardless of the possibility that they support a color which does not go with the color scheme.

3. Swing:

A swing would make for a super novel expansion to your high schooler’s room. Add a cushion to help tie it in with whatever remains of the space.

What’s more, in case you’re worried about having it introduced appropriately, consider procuring an expert who can grapple it to your roof.

4. Artwork:

With regards to picking artwork for teen spaces, guardians will get a great deal more value for their money by picking something one of a kind, instead of mass-delivered notices or prints from significant retail chains. Nearby craftsmanship festivals are an incredible hotspot for getting unique works at moderate costs. Craftsmanship isn’t restricted to independent pieces held tight dividers.

For a positive, capable sprinkle of shading add realistic effect to one divider by painting it with your kid’s favorite character or personality. Have a go at settling picture edges at stunned statures on the divider over the informal lodging up surrounded prints and photographs of your high schooler’s decision for an individual and craftsmanship show.

5. Storage:

Adolescents have a tendency to have bunches of stuff, from garments and accomplices to games and music hardware. Cluttered rooms appear to be a young person’s transitional experience.

Great stockpiling choices will be the best element they didn’t think they required yet will appreciate. Make stockpiling a good time for your youngster by consolidating capacity with your teenager’s remarkable identity will make a space they will love for quite a long time.

Author Bio:

This post is written by Julie Austin. She loves traveling, home decorating and hanging out with her friends. She regularly blogs at My Bed Comforter.




Guest Post: Freelance and Part-Time Work Beefs Up Resumes

Jessica Beauchamp

Jessica Beauchamp

Founder, Author, Lead Designer at Jess & Co.
MBA, BA, AA, & Teaching Certificate.
Jessica Beauchamp
This entry is part 2 of 6 in the series Guest Bloggers

It can be difficult for recent college graduates after writing dissertation to find jobs in their fields. Educationally, new college grads are qualified for professional jobs with higher pay and much responsibility. But, having little experience leaves some out in the cold. If you are a recent college grad and want to make your resume look more impressive, consider doing part-time and freelance work in your field.

For anyone just starting out in any field, freelance and part-time work is a good way to fatten your resume and get your feet wet. It is a starting point, if nothing else, so don’t shy away from it. To begin, one must understand the two most important aspects of this type of work: flexibility and pay.

The Flexibility of Being a Freelancer or Part Timer

Often, you can work where you want and when you want. This can be good or bad, depending on your situation.

The good things:

  • You are not likely to get bored, because you never know what you may be doing at any given time. This is great for those with short attention spans.
  • In most cases , work can be adjusted to any schedule, creating lots of freedom.

And the not so good…

  • Freelance and part-time work is not steady. You may only have fixed employment for a short period of time, and you may not know when or where your next job will come. Or, gigs may be on a one-time basis.
  • Freelancers must be self-motivated and highly organized. You don’t have a boss breathing down your neck to make sure that the work is complete; it is all up to you. Many might consider this a positive aspect.

You have to look for your own work. Typically you have to actively seek out freelance and part-time work.

Not So Steady Pay

Pay scales of freelance and part-time work vary in many ways: by job, by hour, by commission and so on.

The good points:

  • Sometimes pay is very high for a little amount or a short time period of work. For example, college-level adjunct instructors tend to get paid the same amount per class whether they teach a regular 16-week term or a short 8- or 4-week term.
  • Bargaining. Freelancers and part-timers sometimes are able to better negotiate pay, even more so than people in full-time positions.

And the negative:

  • Non-existent benefits – i.e., health insurance or retirement plan.
  • No steady income. Because the work is flexible or temporary, pay may not be regular.

The main characteristics that all freelancers and part-timers must embody are ambition and flexibility. You have to actively seek work, be flexible, deal with positive and negative aspects of pay and stick to it. But, it’s a great way to earn a living and can help newcomers fill up their resumes.

Author Bio:

Beatrice Howell, is a writer and editor for She has a high qualification, experience in students newspapers, Beatrice works with dissertations, essays, articles, reviews, summaries and other students work, help in university selection and preparation to entry exams.




Guest Post: 5 Hidden Secrets of Olive Oil Body Massage

Jessica Beauchamp

Jessica Beauchamp

Founder, Author, Lead Designer at Jess & Co.
MBA, BA, AA, & Teaching Certificate.
Jessica Beauchamp
This entry is part 2 of 6 in the series Guest Bloggers

If there is any oil that is packed with the goodness of fat and other antioxidants, it is none other than olive oil. This oil has been used by masseuses for centuries due to its capability to heal and soften the skin like no other oil. The oil is rich in vitamin E and other fatty acids that moisturize that skin and improve the blood flow. Using it lukewarm on the skin can increase its efficiency to benefit the skin and relax the body and mind.

This oil makes a perfect treat when it comes to full-body massage. What can this oil do that makes it more preferable? If you are looking for an answer, keep reading until the end because I am about to reveal the 6 hidden benefits of Olive oil massage:

Improves Blood Circulation

The unique characteristic of this oil is that it is warm in nature yet soothing to the body and mind. The massage of this oil on the body significantly improves the blood circulation while relaxing the muscles and nerves down. Hence, it makes a great massage for all those who are stressed out and in need of some relaxing therapy. It leaves you feeling a rush of energy inside you due to all the nutrients that it provides the body.

No More Wrinkles and Fine Lines

Using high-end anti-aging products is not always on your budget and convenience. In such circumstances, all you need is some extra virgin olive at your home. Applying the oil after microwaving it for 15 seconds can help rejuvenate the skin and reduce the wrinkles and fine lines under the eyes and elsewhere. Just massage your face before going to bed with this oil and press it into your skin gently. Leave it on and see the magic happen the next day. However, if your skin is oily and prone to breakouts, this may not be your best bet.


Photo by Roberta Sorge on Unsplash

Say Goodbye to Stretch Marks

Stretch marks are usually considered as an unsolvable problem which is not completely true. Olive oil can actually bring a great change in the appearance of the stretch marks if you massage it regularly. All you need is some warm oil to massage the affected areas. The results may not be quick but they surely appear if you massage the marks consistently.

Strengthens Nails

If you feel like your nails are going brittle, you must not worry and get yourself some olive oil. Massaging the nails with it does not only help make the nail stronger but also softens the hands and cuticles. Therefore, you can both massage your nails and hands, and wear gloves before you go to bed for best results or just add the oil to your manicure routine.

Natural and Intense Moisturizer for the Skin

Vitamin E and K present in the oil along with fatty acids moisturize the skin naturally and nourish better than any skincare product. The hardened skin can easily be softened by using this oil. Plus, if your scalp feels dry, warm olive oil massage can help remove the dryness and leave your hair all nourished and healthy. Using olive oil in winters is the best idea for locking intense moisture into the skin and hair.

So, what are you waiting for? Get an appointment with a masseuse and relax in a massage chair while he/she slathers your skin with the goodness of olive oil.  


Author Bio:

Sara is a psychologist by profession and she loves massage therapies. She enjoys home-based work and traveling. She is obsessed with massage chair therapies and other relaxing techniques. She recently wrote a blog on the benefits of Swedish massage.




Guest Post: Top Five Tips for Better Business Writing

Jessica Beauchamp

Jessica Beauchamp

Founder, Author, Lead Designer at Jess & Co.
MBA, BA, AA, & Teaching Certificate.
Jessica Beauchamp
This entry is part 2 of 6 in the series Guest Bloggers
Photo by Thought Catalog on Unsplash

Remember the old days when people wrote to impress others rather than to communicate with them? Many writers used formal language and multi-syllable words that no one ever said out loud (like “notwithstanding” and “heretofore”). Lawyers still do this so you’ll have to hire them to translate legal stuff.

But most of us have evolved! Today’s business writing style is less formal and far better. Clarity and brevity must take priority in our fast-paced, information-overloaded world.

Here are five tips for better business writing:

  1. Write below the 8th-grade level. Some writers worry that this may insult the intelligence of their readers. But in reality, no one ever complains that something is too easy to understand! Studies show that writing below the 8th-grade level achieves the best results. It’s not that your readers are dumb; they just don’t have time to process complicated messages.

    Note – Here’s how to check the readability of your writing when using MS Word: Under “Tools” click “Options” and then “Spelling & Grammar.” Select the “Check grammar with spelling” box and the “Show readability statistics” box then click “OK.” The next time you complete a spell check, it will display information about the reading level. If the “Flesch-Kincaid grade level” is above 8, edit your document to make it easier to understand.

  1. Get to the point immediately. As a general rule, state the reason for your correspondence in the first sentence.

    Good: “We’ve already filled the position for which you applied.”
    Bad: “We wish to thank you for inquiring about employment opportunities at Joe’s Networking, Inc. We are an equal-opportunity employer and are always looking for talented individuals to join our team. Your experience and educational background are truly impressive. Unfortunately, the position for which you applied has already been filled and we are therefore no longer accepting applications.”

  1. Get active (use active voice, not passive). It not only burns more calories, it clarifies your writing and gives it more impact!

    Good: “We like your ideas and will implement them by the end of the year.”
    Bad: “The ideas you proposed have been reviewed and found to be acceptable and appropriate. An implementation schedule has been developed with the goal of being completed by the end of the year.”

  1. Use fewer words. People are busy; be brief!

    Good: “We will not tolerate sexual harassment. Please read the attached policy. Call Mr. Write if you have questions.”
    Bad: “This is to inform all employees that sexual harassment of any kind will not be tolerated under any circumstances by this organization. Be advised that, in order to clarify the company position on this subject, the attached policy has been developed and provided for your reference. Your cooperation in this important matter is appreciated. Please do not hesitate to contact Mr. Wright if he can be of further assistance or provide you with additional information about this issue.”

  1. Include a clear call to action. If you are writing for a purpose other than to inform, tell your readers exactly what you want them to do.

    Good: “Please sign the attached form in Block 10 and return it to me by May 1st.”
    Bad: “It is our desire to receive an indication of your concurrence as soon as possible.”

Photo by on Unsplash

Here’s a bonus tip:

  1. Do not repeat numbers. Spelling out numbers and then repeating them as digits within parentheses is redundant and unnecessary. Use this basic rule: less than 10 or beginning a sentence, spell it out; more than 10, use digits. Do NOT do both! 

    Good: “We collected 13 samples.”
    Bad: “Thirteen (13) samples were collected.”


In summary, it is recommended that individuals who prepare written business correspondence follow a format and style similar to that of their verbal communications.


Author Bio:

My name is David Lieberman. I work as the president of As one of the founding members of, I have helped the company from its initial concept into the leading digital automotive marketplace. Also, I am a technology investor and advisor, helping companies and entrepreneurs with their projects and sites.