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The History of Samba in Brazil

Utilities

Giulia Bonfim

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September 20, 2023

Samba, one of the most representative musical genres of Brazil, carries in its melodies and rhythms a rich and complex history, intertwined with the socio-cultural trajectory of the country. Born from the fusion of African, indigenous and European influences, samba has transcended its initial context to become a sound identity of Brazil, admired and recognized internationally. This article aims to explore the history of samba, from its roots to its modern representation as a national cultural and artistic heritage.

Origins and Influences

The origins of samba are the subject of much debate and study, but it is widely recognized that its roots lie in African traditions brought by slaves. The term “samba” probably derives from “semba,” an Angolan dance and musical genre. However, samba as we know it is not a direct transplantation of any African tradition, but rather a product of the mixture of diverse elements.

These slaves, who came from different parts of Africa, brought with them diverse musical and rhythmic traditions that merged with indigenous and European influences in Brazil. Instruments such as the atabaque, the tambourine, and the cuíca have African origins, while the melody and some harmonic structures were influenced by European styles.

Candomblé and Samba de Roda

Candomblé, an Afro-Brazilian religion, played a crucial role in the formation of samba. Religious rhythms and chants found their way into early forms of samba, particularly the “samba de roda” of Bahia. Samba de roda is one of the oldest forms and was declared an Intangible Cultural Heritage of Humanity by UNESCO in 2005.

From the Hill to the City

Samba gained prominence in cities in the early 20th century, especially in Rio de Janeiro, where black and mixed-race communities began to organize the first samba schools. In this way, these schools, more than educational institutions, were community associations that preserved and promoted samba and Afro-Brazilian culture. In 1928, they founded the first samba school, Deixa Falar, and this tradition grew, culminating in the world-famous Rio Carnival.

Bossa Nova and Beyond

In the 1950s and 1960s, samba found new expression in Bossa Nova, a genre that blended samba with jazz and classical music. In addition, artists such as João Gilberto and Antônio Carlos Jobim internationalized this new form of samba, which captured the world's imagination.

Heritage and Identity

Today, samba is considered one of Brazil’s greatest cultural and artistic assets. It is not only a form of music, but also a means of telling stories, celebrating life and enduring adversity. From its Afro-Brazilian roots to its status as a jewel of national culture, samba represents the plurality and richness of the Brazilian experience.

The history of samba is a rich and multifaceted tapestry that mirrors the history of Brazil itself. It has evolved from a marginalized Afro-Brazilian rhythm to one of the country’s most important cultural expressions. Samba is more than a music; it is a language, a movement, a lifestyle, and above all, it is a sonic portrait of the Brazilian soul.

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Post-Pandemic Fashion: What has changed?

Giulia Bonfim

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September 19, 2023

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Post-Pandemic Fashion: What has changed?

The world has been experiencing an atypical period in recent years with the outbreak of the COVID-19 pandemic, which has significantly changed several aspects of society. From the economy to consumer habits, from the way we work to the way we socialize, the changes have been profound and, of course, fashion has not been left out of this scenario. Face masks have become ubiquitous accessories, home office has brought comfort to the center stage and increasing digitalization has accelerated changes in a sector that was already ephemeral by nature. Learn more about post-pandemic fashion in our article.

The Height of Comfort

At the height of quarantines around the world, the need to stay at home made “comfort” the watchword. Sales of sportswear, pajamas and loungewear soared, while high heels and formal wear were forgotten in closets. Even with the gradual resumption of activities, this focus on comfort and functionality seems to be here to stay. As such, luxury brands and designers are incorporating more comfortable fabrics and more practical designs into their collections, symbolizing a cultural shift that prioritizes well-being over simple aesthetics.

Sustainability in Focus

If the pandemic has taught us anything, it’s the importance of being more conscious and sustainable. This has been clearly reflected in the fashion world, with an increase in demand for ethical brands and sustainable practices. Reusing, recycling and upcycling old clothes has become more popular than ever. What’s more, transparency about production practices is becoming an important factor in consumers’ purchasing decisions.

Digitalization and Electronic Commerce

With physical stores closed or operating at limited capacity, e-commerce has experienced a boom. This has encouraged brands to explore new ways of interacting with consumers. Augmented reality to “try on” clothes virtually, online fashion shows and sales through social networks are just some of the innovations that have gained ground. This digitalization has also made fashion more accessible, allowing small brands to gain visibility and compete with industry giants.

Individuality as a Trend

Fashion has always been a form of personal expression, but the pandemic seems to have intensified this aspect. With people spending more time at home and online, there has been an increase in the search for styles that truly represent the consumer’s individuality. Whether through customized pieces or bolder, more eclectic styles, personalization is on the rise.

The Future is Uncertain, But Hopeful

The fashion world is at an inflection point. The pandemic has accelerated changes that might have taken years to materialize. The focus on sustainability, comfort, and individuality seems to be more than just trends, representing a paradigm shift that will most likely solidify in the coming years.

It’s also important to note the growing role of technology. The use of artificial intelligence to personalize shopping experiences, the use of blockchain to track and authenticate products, and the growing market for virtual fashion on augmented reality platforms and metaverses are just some of the innovations we’re starting to see.

In short, if fashion is a reflection of society, then the changes we are seeing signal a more conscious, personalized and technological future. And while there are still significant challenges to be faced, especially when it comes to sustainability and ethical production, the current transformations give us reason to be optimistic. The post-pandemic fashion world is still an uncharted territory, but certainly full of possibilities.

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The Effects of the Pandemic on the World of Sports

Giulia Bonfim

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September 19, 2023

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The Effects of the Pandemic on the World of Sports

The COVID-19 pandemic has had a devastating effect on nearly every aspect of daily life, and the world of sports has been no exception. Large-scale sporting events have been canceled or postponed, athletes have tested positive for the virus, and many sports have undergone profound transformations to adapt to restrictions and new realities. This article explores how the pandemic in the world of sports has impacted the entire sports landscape and how the industry has adapted to these unexpected challenges.

Cancellations and Postponements

One of the first and most immediate impacts of the pandemic was the cancellation and postponement of sporting events around the world. From the Olympic Games to local football leagues, the suspension of sporting activities has caused enormous financial and emotional losses for athletes, teams and fans. These cancellations have also led to significant losses in sponsorship, box office and broadcast rights revenues.

Testing and Safety Protocols

As the months passed, it became clear that life would not return to “normal” any time soon. As a result, sports organizations had to develop rigorous safety protocols, including frequent testing, isolation bubbles, and games without spectators or with limited capacity. These measures allowed some sports to resume activities, but at a high operational cost.

Format Changes

Many leagues and tournaments have opted to reshape their formats to adapt to the limitations imposed by the pandemic. The “bubble” format, where all teams and staff are isolated in a single location, has been widely adopted in sports such as basketball and hockey. In addition, seasons have been shortened and playoff systems modified to reduce travel and potential exposure to the virus.

Growth of Esports

With many traditional sports suspended, electronic sports (esports) have seen a significant surge in popularity. The ability to compete and stream events online has allowed esports to continue with virtually no interruptions. Additionally, many professional athletes and teams from traditional sports have entered the world of esports as a way to maintain fan engagement.

Athletes' Mental Health

The impact of the pandemic on athletes’ mental health is an often underestimated but crucial aspect. Isolation, uncertainty about the future and the disruption of training routines have profound effects on the psychological well-being of athletes, who are often already under immense pressure to perform at a high level.

The Future of Sports in the Post-Pandemic Era

While we are still navigating the uncertain waters of the pandemic, it is clear that the world of sports will never be the same again. The pandemic will likely bring about transformations with lasting effects, accelerating digitalization, adopting new formats and permanently changing the organization and broadcasting of events. As we adapt to a “new normal,” we will continue to see innovation and adaptation across the global sports landscape.

In short, the COVID-19 pandemic has caused unprecedented disruption to the world of sports, forcing athletes, teams and organizations to adapt in ways never before imagined. However, amid all the challenges, there have also been opportunities for innovation and growth, shaping the future of sports for years to come.

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How to Organize Your Pantry for Healthy Eating

Giulia Bonfim

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September 19, 2023

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How to Organize Your Pantry for Healthy Eating

When it comes to healthy eating, many people only consider what’s on their plate. However, true efforts toward a healthy lifestyle begin long before food hits the table. They start in the pantry. A well-organized pantry stocked with healthy options can make all the difference in your daily well-being. In this article, we’ll explore some practical strategies for turning your pantry into a true healthy eating ally.

1. Start with a Deep Cleanse

Before you do anything else, empty out your entire pantry. Set aside any foods that are expired, that you don’t plan on eating, or that are unhealthy. This not only gives you an opportunity to take stock of what you have, but also to make room for new and better products.

2. Classify the Food

Now that your pantry is empty and clean, it’s time to sort through your leftover food. Group them into categories like grains, canned goods, spices, dairy, etc. This will make it much easier to find what you need when you’re cooking, which in turn makes you more likely to opt for healthy options.

3. Label Everything

Use labels to mark shelves or even food containers. So if you buy products in bulk, put them in airtight glass or plastic containers and add a label with the product name and expiration date.

4. Put Healthy Foods in Sight

Studies show that we’re more likely to choose foods that are within our immediate visual reach. So, place whole grains, dried fruits, nuts, and other healthy foods on shelves at eye level. Keep less healthy items, like candy or processed snacks, in harder-to-reach places.

5. Prioritize Fresh and Long-Shell Foods

In addition to canned and dried goods, make room for fresh foods that have a longer shelf life, such as potatoes, onions, and garlic. These can be stored in a cool, dark area of the pantry.

6. Make a Smart Shopping List

Before you head to the grocery store, take a look at what you already have and make a shopping list that complements your current stock. This will help you avoid impulse purchases of unhealthy foods.

7. Have an “Emergency Food” Zone

First, create a dedicated space in your pantry for non-perishable, healthy foods that can be prepared quickly and easily. For example, we’re talking about items like canned tuna, chickpeas, quinoa, and healthy instant soups. By doing this, you’ll be establishing a sort of “emergency zone” in your pantry. This specialized space will make it easier to maintain a balanced and healthy diet, especially when you don’t have time to prepare more elaborate meals.

8. Turnover is Key

When buying new food, put it behind the food you already have in your pantry. This ensures that you use the oldest items first and avoids waste.

9. Review Periodically

Organizing your pantry isn’t a one-time activity; it’s an ongoing process. Set aside time each month to review your pantry contents, check expiration dates, and reorganize as needed.

A well-organized pantry isn’t just aesthetically pleasing; in fact, it also serves a functional role and contributes to a healthier lifestyle. Therefore, by implementing these organizational strategies, you will undoubtedly be taking a big step towards a more balanced and healthy lifestyle. Furthermore, it is crucial to remember that healthy eating fundamentally starts with smart choices. Therefore, an organized pantry serves as the solid foundation for these sound decisions.

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The Importance of Choosing Comfortable Clothes

Giulia Bonfim

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September 19, 2023

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The Importance of Choosing Comfortable Clothes

The fashion world is always on the move, presenting us with trends that change with each season. We are often tempted to follow the latest trends, even if it means compromising on comfort. However, what many people overlook is that choosing comfortable clothing can have a significant impact on many areas of our lives, from our health to our efficiency at work and overall well-being. Let’s explore why this is so crucial.

Physical and Mental Health

Uncomfortable clothing that is tight, rubs or restricts movement can cause a range of health problems. Muscle tension, circulation problems and even skin issues such as allergies and irritations can occur. In addition, physical discomfort can also lead to mental stress. Feeling uncomfortable in what you are wearing can affect your mood and ability to concentrate, which in turn can lead to a decrease in productivity and emotional well-being.

Professional Performance

When you feel comfortable in what you’re wearing, it translates into confidence. And confidence is a key ingredient to success in any professional environment. Clothes that fit well and are comfortable allow you to move freely, which is especially important in jobs that require mobility or long periods of time in one position. Plus, being comfortable prevents distractions, allowing you to stay focused on the tasks at hand.

Personal Expression and Self-Esteem

Clothing is a form of self-expression. It allows us to show who we are or how we are feeling. When we are comfortable with our clothing choices, it reflects a positive image of ourselves, which can improve our self-esteem and emotional well-being. Choosing clothes that make us feel good inside and out is a way to practice self-love.

Sustainability

There’s also a case to be made for sustainability when it comes to choosing comfortable clothing. Clothes that are made from high-quality materials and are comfortable tend to be more durable, meaning you won’t have to replace them as often. Not only is this good for your wallet, but it’s also good for the environment.

Tips for Choosing Comfortable Clothes

Know your body: First, understanding your body type can help you make better choices.
Prioritize natural fabrics: Cotton, wool and linen are generally more breathable and comfortable.
Try before you buy: Even if you buy online, try to find a way to try on the garment to check the fit and comfort.
Pay attention to the details: Zippers, buttons and other accessories can affect the comfort of the garment.
Don't sacrifice comfort for style: Remember that it is possible to find a balance between the two.

Choosing comfortable clothes is a decision that has a profound impact on our physical and mental health, work performance, and even our self-esteem. The good news is that comfort and style are not mutually exclusive; you can find a happy medium that satisfies both needs. So the next time you’re shopping, remember to prioritize comfort. Your body and mind will thank you.

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The Transformative Power of Films on Our Well-Being

Giulia Bonfim

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September 19, 2023

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The Transformative Power of Films on Our Well-Being

Who has never surrendered to the magic of cinema, allowing themselves to embark on parallel worlds, live other people's lives and experience intense emotions without leaving their place? Films have the ability to transport us to different realities, offering us escapism, teachings, and even altering our perception of the world. But what is the real impact of these experiences on our well-being? Is it possible that this art form does more than entertain us? Here you will discover the impact and influence of films on our well-being.

Emotional and Psychological Benefits

Catharsis

Indeed, one of the main benefits of cinema lies in its cathartic power. By immersing ourselves in the narrative presented on screen, we have the valuable opportunity to experience a range of intense emotions, ranging from joy to sadness or even anger and euphoria. This happens in a controlled and safe environment, which is crucial. Ultimately, this experience can serve as a useful mechanism to help us process and understand our own complex emotions, thus acting as a kind of emotional outlet.

Empathy

Certainly, movies have the power to introduce us to a variety of characters and situations that we might otherwise never encounter in our daily lives. This unique exposure not only entertains us, but also serves a greater purpose. In fact, it helps us develop empathy, providing a window into better understanding the motivations and feelings of people who are different from us. As a result, this exposure to diverse realities has the potential to significantly broaden our emotional and human spectrum, enriching our understanding of the world and human complexities.

Inspiration and Motivation

Who has never left a movie feeling inspired, full of ideas and with renewed energy? Biographical films, stories of overcoming obstacles, or even completely fictional narratives can act as catalysts for positive changes in our lives.

Negative Effects

However, it is important to recognize that not all impacts are positive. Films that are violent, dark, or that perpetuate negative stereotypes can have adverse effects on our emotional and psychological well-being.

Desensitization

Frequent exposure to violent or disturbing content can lead to desensitization, making us less sensitive to real violence and suffering.

Anxiety and Fear

Horror films, thrillers or those that explore distressing themes can provoke or intensify feelings of anxiety and fear, something especially relevant for individuals predisposed to these conditions.

Making Conscious Choices

With the almost infinite variety of films at our disposal, how do we choose the ones that will contribute to our well-being?

Respect Your Emotional State

Before selecting a movie, consider your current emotional state. If you are feeling depressed, a heavy drama may not be the best choice.

Seek Diversity

Opt for a diverse range of genres and themes. This will not only enrich your moviegoing experience, but it will also provide a wider range of emotional and psychological benefits.

Discussion and Reflection

After watching a movie, take a moment to reflect or discuss it. This can help you process what you felt and learned, making the experience more meaningful.

Movies can be a powerful tool for self-discovery and personal growth, but like anything else in life, balance is key. By making conscious choices and using movies as a way to explore, reflect, and even heal, we can transform a leisure activity into a true journey of well-being.

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The Emergence of Athleisure and Its Impact on the Fashion World

Giulia Bonfim

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September 19, 2023

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The Emergence of Athleisure and Its Impact on the Fashion World

In the fashion world, some trends come and go in the blink of an eye, while others take root and transform the style landscape. In recent years, one phenomenon that has managed to reach both the worlds of fashion and sports is the athleisure trend. This fashion trend started out small, but has solidified itself as a fashion category in its own right, becoming a viable option for both the gym and the office.

What is Athleisure?

The word “athleisure” is a portmanteau of “athlete” and “leisure,” and that combination perfectly sums up what the trend represents. It’s about clothing that’s practical enough for physical activity, but also stylish enough to wear in other social and professional settings. Athleisure goes beyond leggings and athletic shoes, incorporating a wide range of pieces like sleek sweatshirts, sporty jackets, and even dresses and skirts that use traditional athletic materials.

Roots in Sports Culture

Athleisure didn’t just come out of nowhere. It’s a product of modern culture’s growing obsession with wellness and physical activity. As people began to lead healthier, more active lifestyles, there was a need for clothing that could adapt to different scenarios. In this context, sports brands saw an opportunity to expand their product lines beyond strictly athletic use.

Adoption by Big Brands

It didn’t take long for major fashion labels to recognize the potential of athleisure. Brands like Chanel and Gucci incorporated sporty elements into their collections, offering pieces like silk joggers and designer sneakers that carry exorbitant price tags. Meanwhile, sports brands like Nike and Adidas have also taken their products to the next level, launching lines that combine high performance with undeniable style.

Athleisure at Work and on the Runways

The athleisure trend has also made significant waves in the workplace. With the shift to more casual work environments and the rise of working from home, especially in the wake of the COVID-19 pandemic, comfortable clothing has taken on a new status. It’s not uncommon to see professionals on Zoom meetings wearing sports tees with blazers or leggings with dress shirts.

Additionally, athleisure has found a home in the world of haute couture. Designers are exploring how to mix materials like elastane, neoprene and technical fabrics into their collections, bringing the comfort of sport to the glamour of the runway.

Social Issues and Sustainability

The rise of athleisure also raises important questions about sustainability and inclusivity. Brands are under pressure to produce clothing ethically and sustainably, and to create pieces that are inclusive of all body types.

The rise of athleisure is not just a passing fad, but rather a reflection of people’s changing priorities and lifestyles. The fusion of fashion and sport is here to stay, and its implications are profound, affecting not only what we wear, but also how we live. Comfort is no longer synonymous with sloppiness, and style no longer requires sacrifice. In an increasingly fast-paced and demanding world, athleisure emerges as a stylish and practical answer to everyday needs.

So if you haven’t jumped on the athleisure bandwagon yet, maybe it’s time to give this comfort and style revolution a try. It’s more than just fashion; it’s a lifestyle.

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How Apps Can Increase Your Productivity at Work

Giulia Bonfim

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September 18, 2023

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How Apps Can Increase Your Productivity at Work

In an increasingly competitive and fast-paced world, productivity is the watchword in the workplace. However, with so many distractions and parallel tasks, staying focused and optimizing time has become a true art. The good news is that, thanks to technology, we have access to a wide range of applications that can do wonders for our professional performance. Here is how you can significantly improve your productivity at work using some of these applications.

Organization is the First Step: Trello, Asana and Notion

The first key to productivity is organization. Tools like Trello, Asana, and Notion offer a flexible framework for organizing your tasks, projects, and even entire teams. So if you work with tight deadlines and project management, these apps can be extremely useful. They allow you to visualize each step of the process, assign tasks to different team members, and monitor progress in real time.

Trello: Based on the Kanban method, Trello is a visual tool that allows you to create “boards” for different projects and “cards” for individual tasks.
Asana: Perfect for teams, Asana has features ranging from creating tasks and subtasks to setting goals and milestones.
Notion: A Swiss Army knife for organization, Notion offers a mix of Kanban boards, notes, and databases, allowing you to create a fully customized workspace.

Efficient Communication: Slack, Microsoft Teams and Zoom

With the growing trend towards remote work and virtual collaboration, efficient communication has never been more critical. Furthermore, email is no longer sufficient for quick information exchange and team collaboration. This is where apps like Slack, Microsoft Teams and Zoom come into play.

Slack: This instant messaging app for teams allows you to create “channels” for different projects or departments, making communication more agile and segmented.
Microsoft Teams: Integrated into the Office suite, Teams not only offers chats and video conferencing, but also allows collaboration on documents in real time.
Zoom: Known primarily for its video conferencing capabilities, Zoom has become the go-to tool for virtual meetings.

Focus and Concentration: Forest, Focus Booster and RescueTime

Staying focused can be challenging in environments full of distractions. However, apps like Forest, Focus Booster, and RescueTime can be helpful in helping you focus on the most important tasks.

Forest: This app uses the Pomodoro technique, where you can “plant a tree” that will grow during a period of uninterrupted focus. If you exit the app, the tree dies.
Focus Booster: Also based on the Pomodoro technique, this app offers statistics on your performance and productivity over time.
RescueTime: This app monitors the time spent on different activities and provides detailed reports, helping you identify where you can improve.

Document Management: Google Drive, Dropbox and Evernote

Efficient document management is crucial for any professional. Google Drive, Dropbox, and Evernote are some options that make it easy to store, access, and collaborate on documents.

Google Drive: In addition to cloud storage, Google Drive allows real-time editing and collaboration on documents, spreadsheets, and presentations.
Dropbox: Specializing in cloud storage and large file sharing, Dropbox also offers collaboration features through Dropbox Paper.
Evernote: Great for taking notes, creating checklists, and storing important information, Evernote is a valuable tool for keeping your ideas and tasks well organized.

By using a combination of these apps, you can create a productivity ecosystem that will not only allow you to get things done faster, but also to do so more efficiently and effectively. Start exploring these options today and watch your productivity soar.

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Creating a Vertical Garden in Small Spaces

Giulia Bonfim

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September 18, 2023

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Creating a Vertical Garden in Small Spaces

In today’s world where space is at a premium, nature often gets left out of our daily lives. However, that doesn’t mean you can’t enjoy the freshness and beauty that a garden has to offer. If you’re stuck in a compact living space, a vertical garden could be the perfect solution to bring a bit of nature into your home. This article will show you how you can do just that, even in small spaces.

Advantages of a Vertical Garden

Before we dive into the details of how to build one, it’s good to know why a vertical garden is a great idea:

Takes up less space: Compared to traditional gardens, vertical gardens take up much less horizontal space.
Improves Air Quality: Plants act as natural air purifiers, improving the quality of the indoor environment.
Aesthetics: A vertical garden can be a living work of art, adding color and vitality to your space.
Low Maintenance: Once assembled, a vertical garden generally requires less maintenance than a conventional garden.

Planning:

Location Selection:

First, identify the place where you want to install the vertical garden. It could be an empty wall in the living room, a corner of the balcony or even a space in your office.

Plant Selection

For best results, choose plants that adapt well to indoor environments. It is also advisable to choose species that require similar care in terms of light and water. Some good options include succulents, ferns, and ivy.

Materials Needed:

Vertical structure (can be a lattice, a wooden structure or felt panels)
Plants and their respective pots or planting bags
Substrate
Irrigation system (optional)
Basic tools such as hammer, nails, pruning shears, etc.

Assembly

Step 1: Prepare the Structure

First, prepare the vertical structure, which can be made from a variety of materials, including metal trellises or wooden frames. Then, make sure that it is sturdy enough to support not only the weight of the plants, but also the substrate in which they will be planted.

Step 2: Installation

First, secure the structure to the wall using screws and wall plugs that are suitable for the task. After doing this, if you are using a trellis as a structure, take extra care to ensure that it is level. Finally, ensure that the entire structure is firmly fixed to avoid any future problems.

Step 3: Preparing the Pots

Then, place the substrate in the pots or planting bags and insert the chosen plants.

Step 4: Position the Plants

Begin positioning your pots or planting bags on the frame. Remember to consider each plant’s light and water needs when deciding where to place them.

Step 5: Irrigation System

Although optional, a drip irrigation system can simplify maintenance. This is especially useful if you have a lot of plants or if your garden is in a hard-to-reach location.

Maintenance

Watering: Make sure the plants receive the appropriate amount of water, which varies depending on the species.
Light: Ensure that the plants receive sufficient light; if necessary, use artificial lights.
Pruning and Cleaning: Remove dead leaves and prune plants as needed to keep them healthy.
Nutrition: Add appropriate fertilizers to keep the soil rich in nutrients.

Not only is a vertical garden a practical solution for small spaces, it’s also a charming way to add a touch of nature to your indoor space. With the right planning and care, you can create a spectacular vertical garden that will be both a talking point and a peaceful retreat in your living space.

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Quick and Easy Recipes to Make Your Daily Life Easier

Giulia Bonfim

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September 18, 2023

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Quick and Easy Recipes to Make Your Daily Life Easier

In the midst of our busy lives, which often overwhelm us with countless tasks and commitments, it is clear that we often have little time to prepare elaborate meals. However, who said that fast food cannot be both tasty and nutritious? To demystify this idea, we have prepared a list of quick and easy recipes especially for you. The best part? All of them can be made in less than 30 minutes. So, without further ado, let's get started!

Garlic and Oil Pasta with Spinach:

Ingredients:

200g spaghetti
4 cloves of minced garlic
1 bunch of washed spinach
3 tablespoons olive oil
Salt and pepper to taste

Preparation method:

First, cook the pasta according to the package instructions.
Then, in a frying pan, heat the olive oil and sauté the garlic until golden.
Add the spinach and cook until wilted.
Mix the sautéed spinach with the cooked pasta.
Finally, season with salt and pepper to taste.

Oven Omelette with Vegetables:

Ingredients:

4 eggs
1 cup of milk
1 zucchini cut into cubes
1 grated carrot
1 chopped onion
Salt and pepper to taste

Preparation method:

First, preheat the oven to 180°C.
Then, in a bowl, beat the eggs and mix with the milk, salt and pepper.
Add the vegetables to the mixture.
Finally, pour into a greased pan and bake for 20 minutes or until golden.

Tuna Salad:

Ingredients:

1 can of drained tuna
1/2 red onion, chopped
10 cherry tomatoes, cut in half
Washed lettuce leaves
2 tablespoons olive oil
Salt and pepper to taste

Preparation method:

First, in a bowl, mix the tuna, onion and tomatoes.
Then arrange the lettuce leaves on a plate.
Place the tuna mixture over the lettuce.
Finally, season with olive oil, salt and pepper.

Banana and Oat Smoothie:

Ingredients:

2 ripe bananas
1 cup of milk of your choice
1/2 cup oats
1 tablespoon honey

Preparation method:

First, put all the ingredients in the blender.
Then beat until smooth.
Finally, serve immediately.

Tips and Variations:

Noodle: You can add other ingredients like shrimp, chicken or cheese to make the dish even more complete.
Omelet: Try other vegetables like bell peppers, broccoli or spinach.
Tuna Salad: Tuna can be replaced with shredded chicken or chickpeas for a vegetarian version.
Smoothie: Add a handful of spinach or a spoonful of peanut butter to boost flavor and nutrients.

So, with these quick and easy recipes at your disposal, you really have no more excuses for not eating well. It’s worth mentioning that a balanced diet is absolutely essential to maintaining a healthy lifestyle. So now is the perfect time to put on your apron and get to work!