13 Heart-Healthy Meals

13 Heart-Healthy Meals

Every time you decide what to eat, you either increase or decrease your chance of having a heart attack or stroke. Let that inspire you to choose triglyceride-friendly meals.

“Changing the diet can have dramatic effects on triglyceride levels,” says Robert Bonow, MD, former president of the American Heart Association and professor of Medicine at Northwestern University. In fact, a healthy diet -- plus exercise and weight loss if you’re overweight -- can cut your triglyceride levels by 20% to 50%.

The meals below can help lower your triglycerides. You may need to adjust portion sizes to meet your calorie level.

Breakfasts That Protect Your Heart

Start the day off with healthy decisions. Choose one of these delicious breakfasts.   

Cereal & Berry Bowl

1 cup 1% or skim milk

1/2 cup oatmeal with 1-2 Tbsp of chopped walnuts

Or 1 serving of cold cereal, with 5 or more grams of fiber and 8 or less grams of sugar

1 cup raspberries, strawberries, or blueberries on top

Egg Sandwich

1 whole egg, 2 egg whites, or 1/4 cup egg substitutes

1 cup or more of diced tomatoes, spinach leaves, minced onion, and mushrooms

1 tsp trans-fat-free margarine or a small amount of olive oil

2 slices whole wheat toast

1 orange in sections or 1/4 cantaloupe on the side         

Yogurt Parfait

1 cup low-fat or nonfat yogurt

1 cup high-fiber cereal

1 sliced banana, 1 cup mango, or 1 peach

A small handful of almonds on top

Salmon Bagel

1 whole-grain bagel

1 oz sliced smoked salmon

1 Tbsp low-fat or nonfat cream cheese

Capers or fresh dill

1 cup melon cubes with any type of berry on the side

Lunches to Reduce Your Risk of Heart Attack

Here are some flavorful lunches you can pack, and a few you may even be able to buy.

Soup & Salad

1 cup vegetable, black bean, or lentil soup (or any low-fat or vegetarian soup)

5 whole-wheat crackers

2 cups salad made with dark greens, like spinach, mixed greens, or radicchio

1 cup of any combo of colorful, chopped veggies: broccoli, carrots, red bell peppers, sugar snap peas, snow peas, tomatoes

1 cup fruits: apples, grapes, kumquats, pears

1 Tbsp salad dressing made with olive oil or canola oil (or nonfat dressings)

Sandwich With Double Crunch

2 slices whole-wheat bread or 1 hamburger bun

2 oz tuna

1 Tbsp low-fat mayonnaise

Minced onion

Dill pickle relish or sugar-free sweet pickle relish

Top with thin slices of apple or pear for crunch (1 medium piece of fruit)

Add this crunchy side: 

Finger Salad

1 cup veggies like baby carrots, grape tomatoes, and red pepper strips mixed with fruit such as apple, grapes, or pear (with peel)

Chinese Delight

1 cup veggie stir-fry with 2 oz shrimp, chicken, or tofu (request olive or vegetable oil)

1/2 cup whole-wheat pasta or rice (brown or wild)

1 cup pineapple chunks

A Friendlier “Burger”

2 oz grilled chicken breast on whole-grain sandwich (with 1 Tbsp low-fat or nonfat mayo)

1 cup side salad

1 piece of fresh fruit

Chicken Dinner

3 oz skinless grilled or broiled chicken (breast or dark meat)

1 baked sweet potato, served with 1 tsp trans-fat-free margarine

1 cup steamed broccoli with red pepper rings

1/2 cup light ice cream, frozen yogurt, low-fat or nonfat pudding, with 1 tsp chopped pistachios

Pasta Night

1 cup whole-wheat pasta or spaghetti squash

1 can of Italian diced tomatoes

1 cup or more of sauteed zucchini, yellow squash, mushrooms, peppers, or onions – veggies you like best

Add 3.5 oz. ground turkey breast, tofu, or crumbled meat substitute

Add basil, oregano, or rosemary, whichever flavor you prefer that night

1 Tbsp Parmesan cheese, dry grated, reduced fat

Wine: 1 glass for women, 2 for men (Skip the alcohol if your triglycerides are over 200 mg/dL)

Easy Fish

4 oz grilled or sauteed salmon or tuna steaks

Or grilled or broiled shrimp kabobs

1 tsp olive oil

1 cup steamed asparagus with lemon juice or balsamic vinegar

1/2 cup wheat couscous with mushroom broth and sliced scallions

1 cup roasted tomatoes

Vegetarian Night for Meat Lovers

1 (8 inch) corn tortillas

1/3 cup refried beans (fat-free or vegetarian)

2 Tbsp salsa

1 oz low-fat or fat-free Mexican cheese

1/2 cup slices of avocado

2 oz crumbled veggie sausage or meat substitute

Beer: 1 glass for women, 2 for men (no alcohol if your triglycerides are over 200 mg/dL)

5 Ways to Save on Medical Costs

5 Ways to Save on Medical Costs

But you can save money on medical care without harming your health, experts say. Follow these tips to trim your health care expenses by hundreds, maybe thousands, of dollars.

1. Ask Questions

"Doctor, is this test really necessary?"

It's not always easy to question your doctor. But if money is tight, and you're worried about the added cost of an exam, it's important to speak up, says Davis Liu, MD. Liu is a family doctor with the Permanente Medical Group in California. He's the author of The Thrifty Patient: Vital Insider Tips for Saving Money and Staying Healthy.

"The best way to save money if a doctor does recommend a test is to ask, 'Why?'" Liu says. Is the test necessary for the doctor to make a diagnosis? Can it safely be postponed while you wait to see if your symptoms improve?

"Most diagnoses can be determined by doctors listening and taking a good patient history and then a physical exam," Liu says. "The testing is helpful if the diagnosis isn't clear and more than one possibility remains."

2. Compare Prices

With the rising cost of health care it pays to shop around, says Jeffrey Rice, MD.

Rice is chief executive officer of Healthcare Blue Book. Healthcare Blue Book is a free online consumer guide that helps people determine fair prices in their area for health care products and services.

"The most important thing is that patients understand the cost of their care before they get their care," Rice says. "Most people who have insurance think that if they stay in-network they're going to get the network discount and it doesn't matter where they go" for their care. "It absolutely matters."

"In-network" refers to a list of health care providers who have reached agreements with your insurance company on how much they'll charge for their services. You generally will pay less for providers on that list. 

But it still pays to compare prices within the list. For example, insurers often pay an allowed amount of between $500 and $3,000 for the same MRI, Rice says. "There are huge price variations, and you really need to be careful to not be overcharged."

3. Take Advantage of Online Tools

In a medical emergency, you call 911, period. But if it's not an emergency, could you go to an urgent care center, a store clinic, or a community clinic?

"Actually, the better question is: When do you seek medical care and when do you not need to?" Liu says.

This doesn't mean you should take chances with your health. But online tools can help you decide when it's safe to treat yourself or when to seek medical care.

When you do need medical care, walk-in clinics such as those at pharmacy chain stores "can do basic medical care quickly and possibly at less cost than traditional urgent care centers," Liu says 4. Switch to Generic Drugs

Consider switching to generic medications when possible. The FDA says generic drugs use the same active ingredients and work the same way in the body as brand-name drugs, but they cost 30% to 80% less.

"Generic medications are safe and equally effective as more expensive, newer medications," Liu says.

Other ways to save money on medicines:

·         Check to see whether you are eligible for drug assistance programs in your state.

·         Check with the company that makes your medicine to see if you qualify for financial assistance.

·         Shop around your neighborhood or legitimate online pharmacies for the best prices on prescription drugs.

Liu suggests looking into the $4 generic drugs offered at some national chain stores.

Lower-priced medications are sometimes offered online, but you need to be careful about illegal web sites that sell unsafe drugs. The FDA web site has information that can help you stay clear of risky Internet purchases.

5. Talk With Your Doctor About Pill Splitting

Some people save money by splitting pills in half. Here's how this method works.

Let's say your doctor wants you to take 10 milligrams (mg) of a certain prescription drug. It's possible that the cost of buying a supply of 10-mg pills is the same as buying the same number of 20-mg pills.

If that's the case, your doctor can prescribe the 20-mg pills and you can cut them in half. That way, you'll have twice as many pills for the same price.

But pill splitting can be risky. Some tablets -- because of their size, shape, ingredients, or design -- cannot safely be split. Capsules and time-released drugs, for example, should always be taken whole.

The FDA and the American Medical Association advise against pill splitting unless it is specified in the drug's labeling.

Always check with your doctor first about splitting pills to make sure it's safe.

8 Ways to Lower Your Cancer Risk

8 Ways to Lower Your Cancer Risk

These lifestyle choices may make cancer less likely.

You’ve seen the hype-filled headlines: “The Cancer Prevention Diet!” “Slash Your Risk of Cancer in Half in Just Minutes a Day!” Is it true that you can cut your cancer risk with simple choices you make every day?

Well, there’s nothing magic about cancer prevention, no “killer app” that can instantly keep you healthy. Genetics play a big role in cancer, so even if you try to live a perfectly healthy life, it’s possible that you may develop cancer.

But experts estimate that at least a third of all adult cancer cases are linked to lifestyle, which is within your control.

With every healthy choice you make -- and every unhealthy habit you drop -- you’re chipping away at your cancer risk. Here are eight of the healthiest habits you can develop to help prevent cancer (plus a ninth one that experts are still cautious about).

What Are Your Cancer Risks? Find Out Here

1. Be Smoke Free.

Lung cancer kills more women and men in the U.S. than any other cancer -- 28% of all cancer deaths, or about 160,000 people every year. The vast majority of those deaths are due to smoking.

And that’s just lung cancer. Smoking has also been linked to more than a dozen other cancers and accounts for 30% of all cancer deaths overall.

That's why many doctors will tell you that the biggest anti-cancer step you can take is to stop smoking, or never start. But even if you’re having trouble quitting entirely, you can reduce your cancer risk significantly by just cutting back.

A study that appeared in the Journal of the American Medical Association in 2010 found that smokers who cut back from about 20 cigarettes per day to less than 10 per day reduced their lung cancer risk by 27%. It’s a good first step, but don't stop there; quit completely for your health's sake.

Even if you’re a nonsmoker, don’t assume smoke isn’t permeating your life. About 3,000 cases of lung cancer each year occur as a result of exposure to secondhand smoke, and there are strong indicators that other cancers may be linked to secondhand smoke as well.

“If you’re in a closed bar or nightclub and 100 people in there are smoking, you might as well be,” says Mack Ruffin IV, MD, MPH, a professor in the department of family medicine at the University of Michigan and an expert in preventive oncology. “If you leave a bar and your clothes are smelling of tobacco, you’ve inhaled a lot of cigarette smoke.”

So think twice before spending regular nights out in smoke-filled clubs, or letting your child ride home regularly with someone who smokes in the car

2. Don't Weight.

Many people probably know that carrying too much weight around isn’t good for your heart, but did you know that it’s a major risk factor for cancer as well? Obesity is the culprit behind some 14% of cancer deaths, and more than 3% of new cancer cases, every year.

“Our No. 1 recommendation for cancer risk reduction is to stay as lean as possible within a healthy weight range. This may be one of the most important ways to prevent cancer,” says Alice Bender, MS, RD, manager of nutrition communications at the American Institute for Cancer Research (AICR).

In November 2007, the AICR put out an expert report summarizing how food, nutrition, and physical activity affect cancer and cancer prevention. Being overweight, according to the AICR report, is linked to a wide variety of cancers, including esophageal, pancreatic, gall bladder, breast, endometrial, and kidney cancers.

3. Bust a Move.

All forms of physical activity help to prevent many forms of cancer, according to the AICR Expert Report. You may not get six-pack abs with 30 minutes of moderate exercise every day, but a number of studies have found evidence that just this much physical activity can cut your risk of many common cancers by 30% to 50%.

“It doesn’t matter that much what kind of exercise you do, or when -- just do it,” Ruffin says. “Let’s correlate it to smoking. If you can cut your weight down to a healthy range, increase your physical activity, and increase your fruit and vegetable intake. That’s the equivalent to stopping smoking if you were a smoker. People don’t understand how important these factors are, because they creep up over your life span.”

4. Plant Your Plate.

There are a number of different foods that may help to prevent certain types of cancer. “For example, tomatoes, watermelon, and other foods containing lycopene have evidence showing that they probably reduce the risk of prostate cancer,” Bender says.

But if you’re aiming to slice your risk of many cancers across the board, load your plate with plants, particularly non-starchy vegetables and fruits. That’s why the AICR report’s No. 4 recommendation is to eat mostly foods that come from plants -- at least 14 ounces every day. The Mediterranean diet, St. Tropez diet, and the green diet all are based on a diet rich in fruits and vegetables. Diets that tend to prevent cancer are rich in plant-based foods.

AICR’s “new American plate” plan offers an easy cheat sheet on eating to prevent cancer. Fruits, vegetables, beans, and whole grains should cover two-thirds of your plate; the other one-third should contain lean meats, fish, and low-fat dairy.

5. Drop the Drink.

When it comes to health, alcohol wields a double-edged sword. There is plenty of evidence to suggest that light alcohol consumption, especially red wine,may be beneficial for heart health.

But on the other hand, it appears that any alcohol consumption can raise your risk of cancer.

“For cancer, there is no safe level of alcohol,” Bender says. “It’s a dose response: The more you drink, the greater the risk, especially for certain cancers like those of the mouth, throat, and esophagus.” And if you smoke, too, the combined effects of drinking and smoking shoot your risk for these up even higher.

What to do? Both the AICR expert report and the American Cancer Society recommend that women limit alcohol consumption to no more than one drink per day, and men no more than two.

6. Shake Off Stress.

“People always want to know if stress can raise your cancer risk,” Ruffin says. “There’s no convincing evidence that, by itself, stress is an independent risk factor for cancer. But what it cando is lead people to engage in unhealthy behavior in an effort to cope with stress. If you’re overeating, drinking, or smoking to self-medicate your stress away, those behaviors all raise your cancer risk.”

So instead, Ruffin recommends finding healthy ways of coping with stress, like exercise (which helps to reducecancer risk), meditation, and journaling.

 7. Pull Down the Screens.

Many screening tests for various cancers, like mammograms and prostate-specific antigen (PSA) testing, don’t actually prevent cancer -- they just catch it at a very early stage, when it may be more treatable.

But other tests, like Pap tests and colonoscopies, can help detect precancerous changes that, if left untreated, can turn into cervical cancer or colon cancer.

There are many confusing messages about what screening tests different people should use, and when. Instead of trying to figure it out on your own, Ruffin says, talk to your doctor about your individual situation.

Take screening mammograms, for instance. The question isn’t “Should women under 50 get mammograms?” but “Should I,given my own personal situation and family health history, start mammograms before 50?”

“And don’t think one conversation is enough,” Ruffin says. “Things about your health situation change, and so does our knowledge about cancer and screening. Ask your doctor about it this year, and next year, and the year after that

8. Dig Your Roots.

Ruffin advises all of his patients to learn their family health histories in detail. “Family history is where we can really create a personalized strategy for cutting cancer risk and catching it early,” he says. “But it’s a piece I don’t think people bring up nearly often enough.”

So next time you have a family reunion, make it a project to gather information on who’s had what health condition and when. “Gather on Skype or Facebook or face to face and talk about this,” Ruffin says.

The Surgeon General’s Family Health History Initiative lets you create a personalized diagram that you can download to keep on your own computer, or copy and share with other family members to keep the info flowing.

9. Aspirin -- Maybe, and with a Dose of Caution.

Should you take aspirin to prevent cancer? The jury’s still out, but at least some evidence points that way. A large study published in 2010 found that daily use of low-dose aspirin can cut the risk of death due to certain cancers (primarily lung, colorectal, and esophageal cancer) by as much as 21%.

But regular aspirin use can come with side effects, especially stomach bleeding and irritation. Most experts say it’s way too soon to recommend a cancer-fighting aspirin a day.

“We’d all like preventing cancer to be as easy as taking a little pill, but the fact is that you’ll reduce your cancer risk much more by maintaining a healthy weight, exercising, and eating fruits and vegetables than you will by taking aspirin,” Ruffin says.

Talk to your doctor before you start taking aspirin on a regular basis for any reason

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How to start a business?

How to start a business?

Are you thinking to start a business of your own? Do you want anybody to guide you? If so I will help you to start your own business. Here I have given some tips to start a business. Business is an essential life saving process in which most of the men are addicted into it. Read the following article to know more tips to start a business.

 Own business is a very good and perfect choice so that you need not worry about your future. You have an idea to start a business of your own. But you have little confusion which is how and where to start a business. If so you can follow the procedures and tips given below to start your business. You can start any of the business but the development of the business depends only on you and your employees.

You should know how to behave with your employees first of all before you start your own business because an employee is the root for the development of a company. The trick to extend your employees to stay in your company is by encouraging them both mentally and financially. Read below to know more about the procedures and tips to start a business.

 Procedure to start a business

Finance

 ·         Finance is an important key for to start a business.

·         The business plans and developmental activities depend only on finance.

·         You should plan your business according to your financial strength. If you have enough money to start a business of your own you can start immediately else you have to wait until you have enough money because money decides your company plans

·         You can get business loan to start your own business in banks.

 Business plan

 ·         Whenever you are fulfilled with finance your next step to start a business is to write a business plan.

·         You should have a neat description about your business and its development procedure.

·         You should plan your business according to your finance so that you should have alternate idea to manage your business when you are delayed with money.

·         You can get ideas from your seniors in that particular business and you can analyze the current status of the business and decide your alternate plans.

·         Your business plan should be clearly understood by your employees and others.

Location

·         You should choose a perfect location to start your business or a company.

·         The location you had chosen should be a popular place known by all in that area.

·         You should select a place which will be comfortable to you as well as your employees. You should choose it based on safety and transportation facility.

 Name and Identity

·         You should name your business or your company with a suitable name.

·         You should create your identification number by registering it in revenue with proper identification number from IRS and revenue agency of your state. You should register your business name in your state government and you should pay tax.

·         You should get license from your state government to permit your business.

Advertisement

·         Advertisement and marketing are very important for the development of a business.

·         You should make your company familiar to everyone in your area by making advertisement.

·         You can display notice, banners and labels to make advertisements and you can conduct seminars in a public place to recruit peoples.

20 Tips for How to Make Money with a Service Business

20 Tips for How to Make Money with a Service Business

#1 Network

#2 Recurring Work is the Best Kind of Work

#3 Under Promise, Over Deliver

#4 Get a Contract

#5 Don’t Overpay Yourself

#6 A Good Partner Can Be Your Best Asset

#7 Ask Questions

#8 The Customer isn’t Always Right

#9 Do Something You’re Willing to Stay Up Late For

#10 Choose a Growing Industry

#11 You’re only as Good as Your Portfolio

#12 Get Feedback

#13 Ask for Endorsements

#14 You Don’t Need an Extravagant Website

#15 You’re Always Looking for New Clients

#16 Don’t Expect to Earn a Full-Time Income Right Away

#17 Your Primary Job isn’t Providing the Service

#18 Always Be Learning

#19 Hire Character, Train Skill

#20 Nothing’s More Important than the Quality of Your Work

 

20 tips based on my worst mistakes and biggest triumphs. You can learn how to run a successful service business much more quickly than I did by reading on.

 

#1 Network

People like to do business with someone they know.

 

#2 Recurring Work is the Best Kind of Work

 If you keep landing one-time jobs, you’re always going to be looking for new clients. That’s fine when you’re just starting out, but it makes growth very difficult.

 Recurring business is a foundation that allows you to hire full-time employees and spend less time pursuing new accounts. So start thinking of ways that your clients could benefit from receiving your service month in and month out.

 

#3 Under Promise, Over Deliver

 Good companies meet their clients’ expectations. Companies destined for greatness so exceed those expectations that their clients jaws hit the floor.

 That means pulling all-nighters to put on that last coat of polish and add features that your client never paid for. That’s the type of service that earns you repeat business and word of mouth referrals.

 

#4 Get a Contract

 if you can’t get somebody to agree to a contract, then you don’t want to work with them.

 

#5 Don’t Overpay Yourself

 You start a business to make money, but if you’re personally taking every penny of profit then you’ll have nothing left over to invest in your business.

 Think of your business as a hard-working member of your team who needs to get paid just like everyone else.

Obviously, you need a salary that pays for the bare essentials. But the more you invest in your company, the sooner you’ll be able to make a salary befitting a CEO.

 

#6 A Good Partner Can Be Your Best Asset

 Taking on a business partner means splitting the ownership of your company in half. But the right business partner will more than double the company’s profits, so it won’t matter.

 

#7 Ask Questions

 The more you know about who a client is and what they want, the better you’ll be able to help them get it.

 

#8 The Customer isn’t Always Right

 You should bend over backwards to make your customers happy, even when they’re being a little bit unreasonable.

 But often the customer is wrong about how you can best help them. When your client thinks you should do something that you know isn’t in their best interest, it’s your duty as an expert in the field to put your foot down.

 Don’t tell them that they’re wrong. Take their idea into consideration and then explain the way you envision doing things. They’re hiring you for your expertise. After they hear all of the well-informed benefits of proceeding your way, they’ll forget they ever had a different vision to begin with.

 

#9 Do Something You’re Willing to Stay Up Late For

 

#10 Choose a Growing Industry

 With a commitment to excellence, you can start a thriving service business in any industry – even if it’s on the decline.

 But why not choose a fast-growing industry? Starting a company in a growing industry is like running downhill. There are more clients and fewer competitors.

 

#11 You’re only as Good as Your Portfolio

 

When you’re trying to land a client, it doesn’t matter what you’re capable of doing for them. It matters what you’ve proven you can do. So the more impressive and diverse your portfolio is, the easier it will be for you to get lucrative work.

 Think of each project as an opportunity to enrich your portfolio. You may find that this influences what type of work you take on and the quality of the work.

 If you’re looking for your first project, then you’ve got nothing to prove your value. So you may need to work for free just to get started.

 

#12 Get Feedback

 Have you had someone tell you that you’ve got a piece of food stuck in your teeth?

 It’s an awkward moment, but my guess is you were happy they let you know so that you could do something about it.

 The same concept applies to a service-based businesses. You could be making an embarrassing mistake with your clients or letting them down in an important way, but you won’t know unless they tell you.

 That’s why you ask. I have a ‘Client Feedback Survey’ that I ask companies to fill out after I’ve worked with them. One of the questions is, “How could your experience with this project have been improved?”

 

#13 Ask for Endorsements

  “What would you tell a friend who’s thinking about employing our services?”

 The answer to that question usually makes for a great endorsement. To a prospective client, there’s little more persuasive than reading a hearty recommendation from someone who just worked with you.

 

#14 You Don’t Need an Extravagant Website

 A website is a huge asset for any business. It’s both a place to provide helpful information for your current clients and a virtual salesperson that works 24 hours a day.

 But for most service businesses, a fully-featured and robust website isn’t necessary. Next Level Ink’s website currently has just five pages and a contact form. Since I’m a graphic designer with some rudimentary web development skills, I was able to develop it myself for free:

 Ideally, the site would have a blog, a login area for clients, and rank at the top of Google for ‘video production company’. But for now, it’s serving our purposes elegantly. It’s a place people can go to learn more about our service and it garners unsolicited leads every month.

 

#15 You’re Always Looking for New Clients

 It’s good to feel a sense of satisfaction when you land a new client.

 But don’t let that fool you into a false sense of security. If you stop pursuing more clients just because you have a project on your hands, then you’ll have no work when the project is complete. That means you’ll probably have costly dead time before you get another contract signed.

 Always be looking for your next client – even if your company’s next availability isn’t until six months out.

 

#16 Don’t Expect to Earn a Full-Time Income Right Away

 I don’t think any entrepreneur should expect to make living wages their first month of business. Or their second. Or their third.

 It’s possible, but it also puts a ton of unneeded pressure on you and your business. Worse still, the desire to make lots of money up front could cause you to skimp on essential investments or rush through projects that deserve your full attention.

 I recommend that you start a service business when you either have another source of income, like a part-time job or a healthy nest egg in your savings account. That way you can give your business room to grow at its own pace – and you won’t go hungry if a client is unexpectedly late on their payments.

 

#17 Your Primary Job isn’t Providing the Service

 You spend more time meeting with current and prospective clients, developing business materials, establishing systems, and doing the million other little things that come with running a successful business.

 If you want to spend all of your time providing a service, then you should become an employee. Only start a business if you’re ready to be a business person.

 

#18 Always Be Learning

 Whatever your service, you can – and should – be doing it better.

 Don’t take your improvement for granted.

 

#19 Hire Character, Train Skill

 There’s nothing more important to the growth of a service company than the quality of the people that you bring on board. But while it’s a good idea to hire people who are technically great at what they do, that shouldn’t be your number one priority:

 “Over my years in business, I have had a saying when it comes to hiring: Hire character and train skills. Everything worth doing is done on a foundation of integrity and honor.”

 

#20 Nothing’s More Important than the Quality of Your Work

 There are no small contracts, only small companies.

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