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3X0-204 benefits - Sendmail Mail Systems Updated: 2023
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Sair
3X0-204
Sendmail Mail Systems
https://killexams.com/pass4sure/exam-detail/3X0-204 Answer: A Question: 42
Which of the following would NOT be an effective way for an e-mail user to prevent spam?
A. Creating a mail filter against mail from a specific user name
B. Creating a mail filter against usernames with irregular capitalization
C. Creating a mail filter based on the mail header
D. UsingProcmail Answer: A Question: 43
Which of the following are advantages of allowing using IMAP4 over POP3 to access e-mail?
A. Users can retrieve messages marked for deletion
B. Users can access the same messages from multiple locations
C. Users can store multiple mail folders on the server
D. Users may delete messages from the server
E. Users can manipulate messages on their local machines Answer: B, C Question: 44
You want to create and define custom mail headers for messages sent from your mail server.
Which of the following headers would not interfere with any future mail standards?
A. GCompany:
B. XCompany:
C. DCompany:
D. HCompany:
16 Answer: B Question: 45
The system administrator wants to delete a particular message from the queue. Having stopped
Sendmail, where is the appropriate place to look for mail headers for queued messages?
A. A /var/spool/mail/qf* file
B. A /var/spool/mqueue/qf* file
C. A /var/spool/mqueue/head* file
D. A /var/spool/mqueue/df* file
E. A /var/spool/mail/head* file Answer: B Question: 46
A user would like to run Sendmail in daemon mode. Which of the following will do this?
A. sendmail -bd
B. sendmail -B
C. sendmail -bkgrnd
D. sendmail -daemon
E. sendmail -D Answer: A Question: 47
A developer is implementing an IMAP4 e-mail client application. The application needs to
update the flags for each message to indicate that the user has viewed them, by setting the
\Seen flag for each message. Assuming the user has just viewed messages one to ten in the
current mailbox, what command would the e-mail client application send to achieve this?
A. STORE 1:10 +FLAGS (\Seen)
B. STORE 1:10 (\Seen)
C. STORE 1:10 +F (\Seen)
D. CHANGE 1:10 +FLAGS (\Seen)
17
E. CHANGE 1:10 (\Seen) Answer: A Question: 48
A user (joebloggs) on a Sendmail-based system would like to have any incoming e-mail
forwarded to a new account with the name jbloggs. What are the necessary steps to make this
possible?
A. Edit the .forward file injbloggs's home directory and then enter the line
"joebloggs@example- domain.org"
B. Create a file called ".forward" injoebloggs's home directory then enter the line
"jbloggs@example-domain.org"
C. Edit the .email file in the home directory; under the inbox directive change forwarding from
"null" to "jbloggs@example-domain.org"
D. Create the file ".fwd" injoebloggs's home directory and enter the line "fwd jbloggs" E. Edit
the .mail file injoebloggs's home directory and enter the line "fwd jbloggs" Answer: B Question: 49
The system administrator has determined that mail processing is putting too much load on the
e- mail server. Which of the following is the best way to lower the general overhead of
message processing?
A. Place mail queues on RAID
B. Disable mail queuing with theQueueLA option
C. Disable spam checking
D. Disable user connections with theRefuseLA option Answer: C Question: 50
Polly, an administrator, would like to turn off Sendmail's aliasing. What command would she
most likely use?
18
A. /usr/lib/sendmail -aliasoff
B. /usr/lib/sendmail -noalias
C. /usr/lib/sendmail -a
D. /usr/lib/sendmail -alias
E. /usr/lib/sendmail -n Answer: E
19
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At the Smithsonian we realize our staff is the source for the creative energy that produces world-class exhibitions, programs and research. The Smithsonian provides a comprehensive and competitive benefits package to its federal and nonfederal (Trust) employees which include insurance, retirement and work/life benefits. Below is a list of Federal and Trust benefits:
Federal and Trust Benefits
Federal
Trust
Health
Yes
Yes
Dental
Yes
Yes
Vision
Yes
Yes
Life
Yes
Yes
Voluntary Accidental Death and Dismemberment
Yes
Yes
Health and Dependent Care Flexible Spending Account
Yes
Yes
Long Term Care
Yes
No
Long Term Disability
No
Yes
Business Travel
Yes
Yes
Workers' Compensation
Yes
Yes
Annual Leave (Starting at 13 days per year)
Yes
Yes
Sick Leave
Yes
Yes
Paid Holidays (10 days per year)
Yes
Yes
Retirement
Federal Employees
Federal Employees Retirement System (FERS)/ Federal Employees Retirement System-Revised Annuity Employees (FERS-RAE): Federal employees are generally enrolled in either FERS or FERS-RAE. FERS is a retirement plan that provides benefits from three different sources: a Basic Benefit Plan (the FERS or FERS-RAE component), Social Security and the Thrift Savings Plan (TSP). Two of the three parts of FERS (Social Security and the TSP) can carry over to your next job if you leave the federal government before retirement. The Basic Benefit and Social Security parts of FERS require you to pay your share each pay period. For more information on FERS, visit www.opm.gov/retirement-services/fers-information/
Thrift Savings Plan (TSP): Each pay period the Smithsonian deposits into your account an amount equal to 1% of the basic pay you earn for the pay period. You can also make your own contributions to your TSP account and the Smithsonian will also make matching contributions up to a maximum of 5%. These contributions may be either tax deferred or Roth contributions. For more information on TSP, visit www.tsp.gov
Trust Employees
Trust employees can enroll in a Tax Deferred Annuity (TDA) Plan which allows employees to save for retirement with tax deferred contributions up to the legal maximum.
In addition, trust employees who meet the eligibility requirements can enroll in the Defined Contribution Retirement plan which provides employer contributions of 12% of salary. If the employee’s salary exceeds the OASDI (social security) maximum, employer contributions increase to 17% on the amount of salary over the OASDI maximum.
Other Benefits
Pretax Commuter Benefit Program/Transit Subsidy Program
The Smithsonian Transit Subsidy Program provides up to the current maximum per month for mass transit costs incurred while commuting to and from an employee's work duty station.
The pretax Parking Program allows employees to use pretax dollars to pay for eligible parking expenses while at work.
The Commuter Bicycle Reimbursement Program provides employees with reimbursement for reasonable expenses incurred for the purchase of a bicycle or bicycle maintenance, repair and storage if the bicycle is regularly used for travel between the employee’s home and place of employment.
Telework
The Smithsonian offers a telework program to eligible employees that allows them to work remotely. Supervisors and employees sign a ‘telework’ agreement that is managed using the same performance standards in their annual performance plan.
Flexible Work Schedule
Many departments offer the opportunity for a flexible workday allowing employees to create their own schedule around core workday hours.
Child Care/Day Care
Our award winning early enrichment program, The Smithsonian Early Enrichment Program (SEEC), serves children between the ages of 3 months and 6 years through its child development center, preschool program and kindergarten.
Employee Assistance Program (EAP)
The EAP Office offers free confidential evaluation, referral and counseling services to employees with work-related or personal problems. They also produce lunchtime seminars on a variety of lifestyle and workplace issues.
Exercise Facilities
Many of the DC museums and office locations offer free exercise facilities.
Credit Union
The Smithsonian is affiliated with the Department of Agriculture Federal Credit Union which maintains a branch office in the Smithsonian Castle.
Smithsonian Shop Discounts
Employees receive a 20% discount in Smithsonian museum shops and restaurants.
Lectures/Events
Employees are encouraged to take advantage of all that Smithsonian offers. Smithsonian museums and research centers offer rich programs to free lectures during the day, lunchtime and evenings.
Employee Picnic
The Smithsonian also hosts an annual employee picnic on the National Mall in July.
Thu, 13 Aug 2020 13:56:00 -0500entext/htmlhttps://www.si.edu/ohr/benefitsMilitary and Veteran Benefits2023 Military Pay Charts
Military pay will see a 4.6% increase for 2023 compared to 2022 levels, after President Joe Biden signs the new rate into law. These military pay tables apply to active members of the Navy, Marine Corps, Army, Air Force, Coast Guard and Space Force.
Sun, 02 Jan 2022 15:44:00 -0600entext/htmlhttps://www.military.com/benefitsPay and BenefitsNo result found, try new keyword!Pay and benefits may not be the reason you join the military, but they are important to almost everybody who joins. Knowing what your pay is going to be and what benefits you can expect is very ...Thu, 13 Aug 2020 10:31:00 -0500entext/htmlhttps://www.military.com/join-armed-forces/pay-benefitsWhat Are Fringe Benefits?
Fringe benefits are perks or extra compensation over and above regular salary. Some fringe benefits are for all the employees, whereas others are offered only to certain categories of employees. For instance, the amount of paid time off an employee receives is typically directly proportional with length of employment.
Most fringe benefits are taxable at fair market value but some benefits, such as health and life insurance, are nontaxable. As an employer you can choose to estimate total annual taxes payable by the employee and distribute it over every paycheck. Or, you can choose to deduct, collect and pay taxes once a year.
Thu, 25 May 2023 16:03:00 -0500Shwetaen-UStext/htmlhttps://www.forbes.com/advisor/business/fringe-benefits/Collecting Social Security Spousal Benefits
Spousal benefits are Social Security benefits that are based on your spouse’s work record instead of your own. In some circumstances, you’re eligible for spousal benefits even if you’ve divorced.
Your Social Security retirement benefit is typically based on your 35 highest-earning years of work. But, if your spouse earned significantly more or your work history is limited, you may get more money from spousal benefits. Read on to learn when you qualify for spousal benefits and how Social Security calculates your payments.
Who qualifies for Social Security spousal benefits?
To be eligible for spousal benefits if you’re currently married, all three of the following must apply:
You’ve been married for at least a year.
You’re at least 62, or you’re caring for your spouse’s disabled child who is younger than 16.
Your spouse currently receives retirement benefits.
If you’re at least 62 and your spouse hasn’t started receiving benefits yet, you can take your own retirement benefit and then claim their higher benefit once they file. This is a common Social Security planning strategy for couples.
However, you can’t take spousal benefits and switch to your own higher benefit unless one of the following applies:
You were born before Jan. 2, 1954.
You qualify for Social Security disability benefits.
You care for your spouse’s child who’s younger than 16 or disabled.
Social Security will give you either your own retirement benefit or spousal benefits, but not both.
As with retirement benefits, spousal benefits are taxable if your income exceeds certain thresholds. It’s important to plan for your taxes in retirement, no matter which type of benefit you expect to receive.
Image source: The Motley Fool
Calculating Social Security spousal benefits
Spousal benefits are based on your spouse’s primary insurance amount, which is the amount they’re eligible for at full retirement age (FRA). Depending on how old you are when you start Social Security, you can receive 32.5% to 50% of your spouse’s benefit.
If you wait until your full retirement age – which is 67 if you were born in 1960 or later – you’ll qualify for the 50% maximum. But if you claim as soon as you’re eligible at 62, you’d only receive 32.5% of their full benefit.
When you take your own retirement benefits, you can earn 8% delayed retirement credits for each year you wait past your full retirement age until you reach your benefit cap at age 70. However, you can’t earn delayed retirement credits when you’re taking spousal benefits. You’ll receive your maximum benefit once you reach full retirement age.
You also won’t earn extra if your spouse waits past their full retirement age. The rules are different for surviving spouses, as we’ll discuss shortly.
If you take spousal benefits, you won’t affect the benefits your husband or wife receives. Their benefit is based solely on their primary insurance amount and when they claim.
In the past, couples often maximized their Social Security by taking spousal benefits first and then switching to their own retirement benefits to get credit for delaying. But the Bipartisan Budget Act of 2015 eliminates this option unless you were born on or before Jan. 2, 1954, you have a disability and also qualify for spousal benefits, or you care for your spouse’s child who is younger than 16 or has a disability.
Divorced spouses
If you’re a divorced spouse, you may be eligible for spousal benefits. To qualify as a divorced spouse, the following rules apply:
Your marriage must have lasted at least 10 years.
You must have been divorced for at least two years.
You can’t be currently married.
Benefits for ex-spouses are the same as benefits for current spouses. The maximum divorced spouse benefit is 50% of your former spouse’s primary insurance amount if you wait until full retirement age. If you claim early, you’ll receive as little as 32.5%.
To receive divorced spouse benefits, both you and your ex need to be at least 62. However, unlike with benefits paid to current spouses, divorced spouse benefits don’t require your ex to actually be receiving benefits. As long as they’re at least 62 and meet Social Security’s minimum of 40 work credits, you can take spousal benefits if you meet the other requirements.
If you qualify for retirement benefits based on your own work record, Social Security will use your earnings to determine your benefits. Then your former spouse’s record will be used to qualify you for a bigger benefit if applicable.
As with spousal benefits, if a former spouse claims Social Security using your record, your benefits won’t be affected. There’s also no effect on your current spouse’s Social Security.
Social Security survivor benefits
When your spouse dies, you may be eligible for survivor benefits. You may also be eligible for your ex-spouse’s survivor benefits if you were married for at least 10 years or you care for their child who’s younger than 16 or disabled.
Survivor benefits are as much as 100% of the benefit the deceased worker was receiving when they died. If the person died before claiming benefits, the survivor benefit is based on their primary insurance amount.
To qualify for the full benefit, you still have to wait until your full retirement age. However, you can claim benefits as early as age 60 (or 50 if you’re disabled). If you claimed survivor benefits as soon as you’re eligible at age 60, you’d only receive 71.5% of your late spouse’s benefit. Surviving spouses or ex-spouses who are caring for a child younger than 16 or who has a disability can receive 75% of the deceased worker’s benefit.
If you remarry before age 60 (or 50 if you have a disability), you won’t qualify for survivor benefits. However, if you remarry after age 60 (or 50 if you’re disabled), remarrying won’t jeopardize your survivor benefits.
The bottom line on spousal benefits
Spousal benefits can boost your Social Security if your spouse earns significantly more than you. However, if you’re employed for most of your working years, you may still qualify for a bigger benefit on your own. If you’re wondering how much you’d qualify for on your own record or your spouse’s, you can create a my Social Security account to estimate your benefits and kickstart your retirement planning.
Tue, 09 May 2023 03:44:00 -0500Robin Hartill, CFPentext/htmlhttps://www.fool.com/retirement/social-security/spousal-benefits/9 Benefits and Uses of Oregano Oil
Oregano oils have antioxidant, antifungal, and anti-inflammatory properties. These oils may also play a beneficial role in weight management and infection treatments.
Oils from oregano extract and oregano essential oils originate from the same plant but are different products. Various studies and anecdotal accounts claim these oils to have various health benefits.
This article discusses the different potential benefits of oils derived from the oregano plant.
Botanically known as Origanum vulgare, oregano is a flowering plant from the same family as mint. It’s often used as an herb to flavor food.
Oregano essential oil is made by air-drying the leaves and shoots of the plant. Once they’re dried, people extract the oil and concentrate it by steam distillation.
You can mix oregano essential oil with a carrier oil and apply it topically. However, you should not consume it orally as is.
Oregano oil extract, on the other hand, can be produced via several extraction methods using compounds like carbon dioxide or alcohol. It’s widely available as a supplement and can often be found in pill or capsule form (1).
Oregano contains compounds called phenols, terpenes, and terpenoids. They have powerful antioxidant properties and are responsible for their fragrance:
Carvacrol. The most abundant phenol in oregano, it has been shown to stop the growth of several different types of bacteria.
Thymol. This natural antifungal can also support the immune system and protect against toxins.
Rosmarinic acid. This powerful antioxidant helps protect against damage caused by free radicals.
These compounds are thought to underlie oregano’s many health benefits.
Here are 9 potential benefits and uses of oregano oil.
Oregano and the carvacrol it contains may help fight bacteria. While many reported benefits of essential oils come from anecdotal sources, limited research suggests oregano essential oil may have protective effects against Pseudomonas aeruginosa and E. coli, both of which are common causes of urinary and respiratory tract infections (2, 3).
Although more human studies on the effects of oregano oil extract are needed, it contains many of the same compounds as oregano essential oil. It may offer similar health benefits when used as a supplement.
Summary
One mouse study found oregano essential oil to be almost as effective as antibiotics against common bacteria, though much more research is needed.
Oregano and its oils contain numerous polyphenols including carvacrol and thymol. Older research suggests that these active compounds help to lower cholesterol (4).
While there is a limited study into how these polyphenols may affect humans, limited animal studies support the claim that compounds in oregano oil can have cholesterol-lowering effects (5).
SUMMARY
Studies have shown that oregano may help lower cholesterol in people and mice with high cholesterol. This is thought to be the result of the compounds carvacrol and thymol.
Antioxidants help protect the body from damage caused by free radicals.
Free radicals are a natural product of metabolism but may play a role in aging and developing some diseases, such as cancer and heart disease. They can also build up in the body through exposure to environmental factors, such as cigarette smoke and air pollutants.
One older test-tube study compared the antioxidant content of 39 commonly used herbs and found that oregano had the highest concentration of antioxidants (6).
Because oregano oil extract is very concentrated, you need much less oregano oil to reap the same antioxidant benefits as you would from fresh oregano.
SUMMARY
Fresh oregano has a very high antioxidant content. In fact, it’s much higher than that of most fruits and vegetables, gram per gram. The antioxidant content is concentrated in oregano oil.
Yeast is a type of fungus. It can be harmless, but overgrowth can result in human infections. Certain forms of Candida yeasts occur naturally on the skin but can cause infections in the mouth, genitals, blood, and internal organs (7).
Studies show that oregano essential oil is effective against the development of Candida infections (8).
SUMMARY
Test-tube studies have shown that oregano essential oil is effective against Candida, the most common form of yeast.
Oregano essential oil may benefit gut health in several ways due to its anti-inflammatory, antifungal, antiparasitic, and antibacterial properties (9).
Notably, research shows that the compounds carvacrol and thymol can help to treat small intestine bacterial overgrowth (10).
SUMMARY
Oregano oil may benefit gut health by killing gut parasites and preventing harmful bacteria overgrowth.
Inflammation in the body is linked to several adverse health effects. Research has shown that oregano oil may reduce inflammation.
A 2017 review found that several compounds within oregano essential oil have anti-inflammatory properties but can exert a toxic effect on certain cells. As a result, further controlled study is necessary to assess its therapeutic use fully (11, 12).
SUMMARY
Oregano oil and its components may help reduce inflammation in mice, though more studies are needed.
Research shows that oregano essential oils have promising applications in pain management (13)
Older animal studies also suggest that carvacrol compounds specifically, may have pain-relieving properties when used in conjunction with other medicines (14).
SUMMARY
Oregano oil may significantly reduce pain in mice, exerting pain-relieving effects similar to those of some commonly used medications.
A few studies have indicated that carvacrol, one of the compounds of oregano oil, may have cancer-fighting properties.
In test-tube studies on cancer cells, carvacrol has demonstrated promising results against lung, liver, and breast cancer cells. It has been found to inhibit cell growth and cause cancer cell death (15, 11).
Although this is promising research, no studies have been conducted on people, so more research is needed.
SUMMARY
Preliminary studies have shown that carvacrol — the most abundant compound in oregano oil — inhibits cancer cell growth and causes cell death in lung, liver, and breast cancer cells.
Thanks to oregano’s carvacrol content, oregano oil may aid weight loss and benefit obesity treatment (16).
More research is needed to demonstrate that oregano oil has a role in weight loss, but it may be worth trying as part of a healthy diet and lifestyle.
SUMMARY
Oregano oil may be beneficial for weight loss through the action of carvacrol, though human studies are needed.
Oregano oil extract is widely available in capsule and tablet form. It can be bought from most health food shops or online.
Because the strength of oregano supplements can vary, it’s important to read the directions on the individual packet for instructions on how to use the product.
Oregano essential oil is also available and can be diluted with a carrier oil and applied topically. Note that no essential oil should be ingested.
If you’re interested in taking oregano oil extract but currently taking prescription medications, make sure to consult your healthcare provider before adding it to your regimen.
SUMMARY
Oregano oil extract can be purchased in pill or capsule form and taken orally. Oregano essential oil is also available and can be diluted with a carrier oil and applied to the skin.
Oregano oil extract and oregano essential oil are relatively cheap and readily available.
Oregano is higher in antioxidants than most fruits and vegetables, and it’s packed full of powerful compounds called phenols.
Oregano also contains compounds that may be effective against bacterial and fungal infections, inflammation, and pain, among other conditions.
Overall, it appears to have several health benefits and may be useful as a natural treatment for some common health complaints.
Wed, 24 May 2023 12:00:00 -0500entext/htmlhttps://www.healthline.com/nutrition/9-oregano-oil-benefits-and-usesBenefits Overview
Drexel University is pleased to offer comprehensive and competitive benefits to eligible employees and their eligible dependents. Benefits-eligible employees of Drexel University and the Academy of Natural Sciences can enroll themselves and their dependents either upon hire (to be effective the first of the following month), during the open enrollment period or if they experience a qualified life event. Drexel strives to provide employees with happy and healthy lifestyles to foster a solid work-life balance. All employee benefits are explained throughout this section and listed in the table below.
To be eligible for Drexel’s health and welfare benefits, you must be employed in a benefits-eligible position on a regular University payroll and work at least 20 hours per week. Eligibility requirements for represented employees may vary by union contract. The benefit eligibility overview [PDF] includes eligibility criteria for all benefits and Drexel employees.
To enroll, waive or view benefits information, log in to the My Drexel Benefits portal under the Employee tab in DrexelOne.
Whom to Contact with Questions
Employees who have questions regarding their benefits may use the following contact options:
Benefits Structure
Tue, 03 May 2022 03:34:00 -0500entext/htmlhttps://drexel.edu/hr/benefits/overview/Wheatgrass Benefits: 10 Reasons to Enjoy
Wheatgrass is a superfood packed with nutrients and antioxidants. It may help boost your immune system, aid in digestion, and give you energy.
Wheatgrass is a food made from the Triticum aestivum plant. It’s regarded as a super potent health food with amazing benefits.
It’s usually consumed as a fresh juice, but it also comes in powdered form. Fresh wheatgrass juice is considered to be a “living food.”
Health enthusiasts have long raved about the countless benefits of this plant, and for good reason.
It can be used as an everyday health tonic and may even help with specific diseases. More research is needed to truly determine its efficacy, but researchers agree that wheatgrass has potential.
Keep memorizing to discover the possible healing benefits of wheatgrass.
Wheatgrass is packed with a powerful combination of nutrients, and this makes it extremely useful to your health. It has many therapeutic benefits and is known as complete nourishment.
Its extensive combination of vitamins and nutrients may make wheatgrass an exceptional choice to enhance your well-being. Wheatgrass has antioxidant, antibacterial, and anti-inflammatory properties.
It contains:
iron
calcium
enzymes
magnesium
phytonutrients
17 amino acids
vitamins A, C, E, K, and B complex
chlorophyll
proteins
The nutrients in wheatgrass aid your body in getting rid of impurities and stored toxins, according to 2015 research.
For example, chlorophyll aids in the removal of toxic substances and helps support healthy liver function, per a 2011 research review. Once your body is cleansed, you may see an increase in energy levels and better health overall.
Wheatgrass has high levels of enzymes that aid in digestion by helping your body to break down food and absorb nutrients. This can help with digestion, according to the previously mentioned 2011 research review.
The detox effects of wheatgrass clean your intestines. This helps you experience less gas, bloating, and abdominal discomfort. Wheatgrass may also help relieve constipation, irritable bowel syndrome, and other digestive issues, per the 2015 research mentioned earlier.
Drinking wheatgrass can boost your metabolism and aid in weight loss, the aforementioned 2015 research suggests. It’s a good choice if you’re watching your weight, because it’s low in calories and has no fat.
Wheatgrass is a nutrient-dense food, leading many people to feel fuller faster and stay full for longer. This can help reduce your desire for foods that are high in sugar or fat.
Wheatgrass is also known to lower cholesterol levels, according to 2010 research. Losing weight can also help you lower cholesterol levels, which can make you less at risk for developing heart disease, per a 2010 study.
Wheatgrass enhances the function of your immune system. This can help ward off infection and disease. Plus, you’ll likely feel better when your immunity is performing at optimal levels.
If you do get some type of illness, having a strong immune system can help you recover more quickly.
Your energy levels may be higher than usual from the nourishment you receive. Once your body has cleared out harmful substances, your energy can be directed toward performing daily tasks and exercising. You may feel rejuvenated and refreshed.
Wheatgrass may Strengthen overall mental function and relieve anxiety.
Its neuroprotective effects allow for better cognitive function and may help ward off and treat Alzheimer’s disease, according to a 2010 lab study.
It may also help prevent memory loss and Strengthen hand-eye coordination.
According to a 2014 animal study, wheatgrass has been shown to Strengthen blood sugar levels in rats with Type II diabetes.
This is, in part, because wheatgrass has compounds that have an effect similar to insulin. It lowers the glycemic index of foods, which has a positive effect on blood sugar levels.
Wheatgrass may have anti-inflammatory properties, according to the 2011 research mentioned earlier. This may help ease some of the symptoms of arthritis, such as stiffness, pain, and swelling. It may result in less discomfort and improved function.
You should purchase wheatgrass only from a trusted supplier, such as a reputable health store. Talk with an associate to ensure that the plants were grown and cleaned properly. This helps to eliminate the possibility of harmful bacteria and mold.
When you first start taking wheatgrass, begin with a small dose and gradually increase your intake to meet the recommended dose. This will help your body adjust to digesting wheatgrass.
A typical liquid dose is anywhere from 1 to 4 ounces, or about 2 shots. The usual powdered dose is 3 to 5 grams, or about 1 teaspoon. Drinking an 8-ounce cup of water after taking wheatgrass can help reduce your risk for side effects.
Possible side effects include:
nausea
headache
constipation
upset stomach
fever
These symptoms typically fade within 2 weeks, or after your body has adjusted to the wheatgrass.
Don’t take wheatgrass if you’re pregnant or breastfeeding or chestfeeding. Allergic reactions are possible in some people, especially those who are allergic to wheat or grass. It may also affect you differently if you have a blood disorder, celiac disease, or a gluten intolerance.
Wheatgrass may be a powerful addition to cancer treatment plans.
The 2015 review of studies mentioned earlier suggests that wheatgrass has anticancer potential.
This could be because wheatgrass kills off certain cells. When used alongside conventional cancer treatment, wheatgrass may boost the immune system and help the body to detox. Larger studies are needed to confirm these findings.
A 2017 study found that wheatgrass has an inhibitory effect on proliferation of cells in oral cancer. This means it may stop the cells from multiplying and spreading. It may be due to its high chlorophyll content.
Wheatgrass may also lower myelotoxicity that is caused by chemotherapy. Myelotoxicity reduces bone marrow function and can increase your risk for infection.
A 2015 review also shows that wheatgrass has antioxidant properties that may help prevent cancer. The high nutritional value of wheatgrass helps to build a strong immune system, which is thought to keep the body healthy and free of disease.
To make the most of these benefits, try taking a serving of wheatgrass every day or every other day.
Pay attention to any changes that you notice in your body. You may wish to take notes at the end of each day to help map when you experience side effects or when you see other impact, such as an increase in energy.
It’s important to find the dosage and time of day that works for you. Trial and error can help you decide if it’s better for you to take on an empty stomach or after food.
If you’re taking wheatgrass for a specific health concern, look into other lifestyle changes that can further aid in improving your health. Your doctor may also be able to recommend specific changes in diet or routine.
Tue, 30 May 2023 12:00:00 -0500entext/htmlhttps://www.healthline.com/health/food-nutrition/wheatgrass-benefitsTop 10 benefits of having a treadmill at homeGetty Images
Are you going back and forth about investing in a treadmill for your home? Is a treadmill even right for you? We spoke with experts about the top 10 benefits of having your own treadmill. Whether you have a chronic condition, or are just generally allergic to working out, you should check out these insights before making your decision.
And consider: People who own their own home-gym equipment rarely regret it. After all, you never have to search for a parking space at the gym again.
1. You might be more likely to work out
It's simple: Having workout options you enjoy, in a familiar, low-stress environment -- in other words, for most people, at home -- might lead you to move your body more often.
2. You have options for low-impact, joint-friendly workouts
"Walking on a treadmill is considered a low-impact form of exercise," certified personal trainer and fitness studio owner Lauren George told CBS Essentials. "Running is, by nature, a high-impact workout; however, selecting a treadmill with a cushioned belt and built-in shock absorption technology can lessen the impact and wear and tear on your joints."
"For an excellent low-impact tread workout, incorporate hiking intervals," certified personal trainer, certified nutrition specialist and "American Ninja Warrior" contestant Julie Lohre says. "Use the tread's incline feature to adjust the slope of the deck. It is amazing how difficult a fast walk can be when you are at a high incline!"
3. It can help with your weight loss goals
"Adding walking, jogging or running into your daily activity can help with weight loss no matter how you do it," Lohre says.
But if you want to take things a step further, try HIIT.
"I highly recommend high-intensity interval training (HIIT) for my online personal training clients," Lohre says. "With HIIT on a treadmill, you alternate bursts of intense speed or incline which quickly elevate your heart rate with periods of recovery to allow a reprieve in the intensity. This gives you an overall average heart rate and calorie burn that is higher than steady state cardio, but more accessible with the rest or recovery periods.
"My favorite treadmill HIIT would be to warm up for five minutes with light jogging, and then begin alternating 30 seconds of running or sprinting at a fast pace with 30 seconds of fast walking or jogging to recover. Repeat these intervals 10 to 15 times and cool down with five minutes of light jogging."
4. You may see results in less time than you think
How long do you need to work out on a treadmill to see results?
"Participants can get in a great HIIT workout in less than 30 minutes," George says. "Your body has to work harder to recover after a HIIT workout, so you increase your afterburn long after you push stop on your treadmill."
5. You can work out safely at home
With a treadmill, there's no need to leave the house to get some movement. That can be important for all kinds of people, but especially seniors.
"As a senior, it's important to prioritize walking more in your daily routine to Strengthen cardiovascular health, maintain mobility and balance, enhance mental health, manage weight, Strengthen bone density and promote better sleep," Lohre says. "Regular walking is a simple and accessible exercise, making it a crucial component of a healthy lifestyle.
"Adding a treadmill can allow you to get in more activity daily, no matter the weather."
So what kind of treadmill should a senior buy?
"You want to look for treadmills that prioritize shock absorption and cushion to keep joints safe and injury-free," Lohre says. "Additionally, a low step height to the platform and a wider, longer deck can make entering and exiting the treadmill safer. Finally, safety features like handrails, emergency stops, safety keys and simple [operating] features can make a treadmill easier to use."
6. You can work out on your own schedule
Lacking motivation when it comes to hopping on a treadmill? Then a treadmill with built-in workouts might be right for you. Many treadmills come with a screen; you can use them to stream workouts. Those workouts are usually designed by the treadmill brand, but that doesn't mean they're all the same. In fact, the best treadmills with built-in workouts offer more than just a variety of activities; they offer a community.
Some subscriptions offer live classes, and all offer on-demand workouts. Plus, some subscriptions even offer classes you can complete away from your treadmill. And if budget is a worry, there's more good news: Many of these treadmills come with free trials of their corresponding programs.
Treadmills with built-in workouts tend to run pricey, so another option is subscribing to the programs on your tablet and using your own more affordable treadmill to complete them. But some of the treadmills that have corresponding workouts can even be auto-adjusted by instructors, so you may not get the full workout experience by using the program with your own treadmill.
7. The treadmill doesn't even need to be an eyesore -- you can invest in a folding treadmill to store away
"Extremely compact treadmills, like the models that fold in half and can be stored under a couch or bed, are best for individuals who plan on doing mostly walking or some light jogging," George says.
That's right: You can still jog on many folding treadmills, as they "still have longer, more cushioned belts that are ideal for running," according to George.
8. You might save money in the long run
Gym memberships are pricey over time, but you can find treadmills that cost less than $500 for your home.
"If you are working with a more limited budget, you might consider forgoing the higher tech features like a touch screen to keep the quality where it counts, in the motor, belt and frame," George says.
Who is a more affordable treadmill right for?
"There are a wide variety of treadmill features, some super helpful and others that seem superfluous or only necessary for serious runners," Lohre told CBS Essentials. "Suppose you are a beginner to moderate exerciser looking to add more steps to your day or plan to walk or jog occasionally. In that case, sticking with a base model treadmill with incline and speed or some basic programs can help keep you within budget."
9. You can conveniently train for races
If you're training for a 5K or even a marathon, investing in a treadmill can help keep you on track to reach your goals.
"Will you be using [your treadmill] mainly for walking, or to train for a marathon?" George asks. "You get what you pay for with treadmills, so if you are going to be logging a lot of running miles, you definitely want to opt for a treadmill that is designed for higher use. A treadmill with a larger motor and a sturdier frame will hold up for longer and give you a better running experience.
"You also want to look for a treadmill with a larger belt to accommodate a longer stride. Ideally, look for a belt 60 or more inches long and 20 or more inches wide."
10. You can even work out... while working
Under-desk treadmills allow you to walk or even jog while working.
"If your goal is to up your daily step count without compromising your house decor, the compact WalkingPad is an excellent option!" George says. "You can fit it under a standing desk to accrue more steps while answering emails, or hop on for a stroll while watching TV. The belt is also designed for maximum cushion and comfort."
Carolin Lehmann is an expert in health, fitness, furniture, apparel, gift guides and books for CBS Essentials. She's always testing new products to recommend. Some of her current favorites include Stanley cups, Alo Yoga workout sets and the Cuzen matcha maker.
Thu, 11 May 2023 00:13:00 -0500en-UStext/htmlhttps://www.cbsnews.com/essentials/top-10-benefits-of-having-a-treadmill-at-home/What Are Voluntary Benefits? The Ultimate Guide
To set up a voluntary benefits program, identify business goals and determine employees’ needs and preferences. Do a competitive analysis to find the benefits needed to attract and retain top talent. Next, gather proposals from top providers. At the same time, create buy-in with your leadership team by learning their concerns, presenting solutions and involving them in the provider selection process. Finally, roll out the program and follow up to ensure success.
1. Identify Your Business Goals
Your business goals help you determine the best types of voluntary benefits to provide. For example, one goal may be to reduce employee sick days by offering voluntary health benefits, such as dental plans. Some other example goals could be attracting top talent, retaining the talent you have, lowering workers’ compensation claims, bridging coverage gaps or improving productivity among your workforce.
2. Identify the Needs of Your Workforce
With different workforce environments and characteristics come unique needs and expectations. Develop a profile of your workforce to determine needs or likely preferences around your voluntary benefits program. You might record the genders, ages, marital statuses, family sizes, salaries and job duties. Also, make a record of past workers’ needs, such as disability claims among past workers, chronic conditions, injuries or hospitalization.
Then, consider what benefits might be ideal for your worker profile. For example, if your workforce is primarily people under 30, you might consider a gym membership or education reimbursements as a voluntary benefits option. Life insurance may be a key option to offer an older workforce. And married couples may wish for health insurance for their spouses.
3. Ask Workers About Their Voluntary Benefits Preferences
Send a survey to ask employees for their preferences. While not everyone will answer a survey, this step can give you some added insights into what your company’s preferences and needs are. A simple way to create a survey that is shareable is via Google Forms. All responses will appear on a spreadsheet and you can access instant graphs of what voluntary benefits are most requested. To encourage transparency, do not ask for respondents’ names.
4. Do a Competitive Analysis
If your voluntary benefits program goal is to attract or retain top talent, do a competitive analysis to learn which types of voluntary benefits can help you compete. You can often find this information by looking up job descriptions of current competitors’ job openings. Employers usually list the benefits package at the bottom of such job ads. To find these descriptions, look on competitors’ careers pages and search for competitors on LinkedIn Jobs and Indeed.
5. Contact Current Providers
As an established business, you’ve likely already purchased business insurance and group health insurance. Many insurance providers that offer these types of insurance plans also offer plans or even add-on services that cover voluntary benefits, such as group life, vision and dental insurance. Contact your current provider to see if it offers such benefits.
6. Research Providers
Use the internet to research providers that offer the types of benefits you have deemed appropriate to meet your business goals and workers’ needs. Develop a list of top providers, then contact them directly to discuss pricing, offerings and eligibility. One way to compare top providers quickly to develop your contact list is to find buyer’s guides of providers that offer the benefits you plan to offer. Here are a few buyer’s guides to get you started.
Remember that some of the providers will not be insurance companies. For example, if you want to offer gym memberships, research gyms near your businesses or employees, their offerings and price comparisons. As you do, consider the demographics of your workers to ensure the right feature match in gym memberships.
7. Create Buy-In With Company Leadership
Without leadership buy-in, you’re likely to continually run into obstacles to rolling out your voluntary benefits program and ensuring its continuity. To build buy-in, offer a presentation to help your leadership understand how a voluntary benefits program solves their problems. For example, include statistics regarding how voluntary benefits programs reduce turnover, help recruit top talent, increase productivity or Strengthen job satisfaction and company loyalty.
Be sure to follow up after your presentation to gather your leadership teams’ concerns, then offer to gather again with solutions for those concerns. For example, if a member of your leadership team is concerned about how the voluntary benefits program may affect the bottom line, offer a concrete plan to either offset costs, reduce them or pass them to your workers while still offering workers savings, such as via group life insurance plans.
8. Request Proposals
Now that you’ve done all the groundwork, contact providers to find the best deal. Even if you plan to go with your current provider, request proposals from a few providers to find the best deals with the right features and price mix. Present the options to your leadership team so no surprises hinder continued buy-in and you can enjoy a smooth voluntary benefits program rollout. Help your leadership team feel ownership over the program by choosing the provider(s) as a team.
9. Roll Out Voluntary Benefits Company-Wide
Once your team is confident in the types of benefits to offer, that they will meet business goals and in the selected providers, it’s time to roll out your benefits program to your employees. To ensure employees take advantage of your voluntary benefits program, your HR team should announce the debut of the program and offer videos and literature regarding what benefits are available and how employees can sign up for them.
10. Follow Up
Once rolled out, follow up with employees, including those within your leadership team. Survey them at least twice a year to ensure their needs have not changed and they are satisfied with the program. In that survey, also gather feedback on how you can Strengthen the program and if it is helping you to meet the goals you selected for your program. Once again, you can use Google Forms for this follow-up component.
At the same time, also conduct a quick competitive analysis to ensure your program meets industry expectations for attracting and retaining top talent. To do so, repeat step four. If you find you need to offer different or upgraded benefits, go back to your leadership team and current providers to find the best fit for your business goals and employees’ needs.
Tue, 23 May 2023 21:25:00 -0500Alana Rudderen-UStext/htmlhttps://www.forbes.com/advisor/business/voluntary-benefits/
