Protein Balls


1 cup dates (pitted // if dry, soak in warm water for 10 minutes, then drain well)
3 Tbsp all-natural salted peanut or almond butter
1/4 cup dairy-free dark chocolate (roughly chopped) or whey protein
2Tbsp coconut
2/3 cup gluten-free rolled oats or almond flour

Pulse pitted dates in a food processor or blender until they’re in small pieces or it forms a ball .
Add oats, chocolate, chia seeds and peanut butter and pulse or mix until combined. You want there to be consistently small pieces but not overly processed.
Carefully roll into 1-inch balls (29-30 grams per ball), using the warmth of your hands to mold them together. Should yield 14-15 balls (amount as original recipe is written // adjust if altering batch size).
To set, pop in the fridge or freezer for 15 minutes. Otherwise, eat as is! Will keep fresh in an air-tight bag or container for up to a week. Freeze for longer-term storage.

Mince Pies

What you need:

  • 225g/8oz Odlums Cream Plain Flour
  • 125g/4oz Shamrock Golden Caster Sugar
  • 100g packet Shamrock Ground Almonds
  • 125g/4oz Butter or Margarine (room temperature)
  • 1 Egg (beaten)
  • A little water, if necessary
  • 450g/1lb Jar Mincemeat
  • Icing sugar

How to:

  1. Preheat oven to 200°C/400°F/Gas 6. Lightly grease patty/bun tins.
  2. Put flour, sugar and ground almonds into a mixing bowl and mix well together.
  3. Rub butter/margarine through the dry ingredients. Add the egg and water, if required and mix to a soft dough.
  4. Turn onto a lightly floured board and gently knead.
  5. Cover with cling film and keep in fridge until ready to use. The pastry will keep for about three days.
  6. Roll pastry on a floured board and cut rounds or stars with a cutter to fit greased bun/patty tins. Put a teaspoon of mincemeat in each and cut a lid from remaining pastry to put on top. Bake for about 15 minutes or until golden brown.
  7. Dust with icing sugar.

Freezing Tips:

  • Pastry: When made wrap in cling film and keep in fridge for up to 3 days.
  • Uncooked Mince Pies: Wrap the baking bun/patty tin with the uncooked Mince Pies in cling film and freeze. When frozen remove the Mince Pies from the tin and return to the freezer wrapped in a plastic bag. Will keep for up to 6 months
  • Cooked Mince Pies: These will keep in the freezer up to 3 months wrapped in a plastic bag.


1 xícara de farinha de amêndoas
4 ovos
1 xícara de cenoura crua (pode substituir por brócolis ou espinafre)
Sal à gosto
Temperos variados (ex. páprica doce, pimenta do reino..)
2 colheres de chá de fermento

Preparo :

Bater todos os ingredientes no liquidificador exceto o fermento. Depois de batido adicionar o
fermento e distribuir em forminhas individuais ou em um tabuleiro pequeno. Se quiser pode
salpicar queijo por cima ou semente de gergelim. Assar em forno a 180 graus por 20 a 30 min.

By minha nutri/amiga Aline Bull

Saint Fin Barre’s Cathedral

St. Fin Barre’s Cathedral stands on the site where the city of Cork was founded in the 7th century. The cathedral features splendid stained glass windows, marble mosaics and rich sculptures.

Photo by Aline Vieira

Situated near the heart of Cork, St. Fin Barre’s Cathedral is the most recent ecclesiastical site located where the saint is believed to have founded his monastic school in the 7th century.

The present Neo-Gothic cathedral, designed by English architect William Bruges, is made from Cork limestone and marble, as well as Bath stone. This Church of Ireland cathedral was consecrated in 1870.

By Rodrigo Ferreira

Noteworthy features of its magnificent interior include stained glass windows depicting scenes from the Old and New Testaments, marble mosaics from the Pyrenees while the sanctuary ceiling portrays Christ, surrounded by angels. The building contains more than 1,260 sculptures, a particularly ornate pulpit and even a 24 lb cannonball, a legacy of the Siege of Cork in 1690.

For more information on St Fin Barres Cathedral, please click on


The objective of benchmarking is to understand and evaluate the current position of a business or organisation concerning best practice and to identify areas and means of performance improvement. 

The Benchmarking Process

Benchmarking involves looking outward (outside a particular business, organisation, industry, region or country) to examine how others achieve their performance levels, and to understand the processes they use.

In this way, benchmarking helps explain the processes behind the excellent performance. When lessons learned from a benchmarking exercise are applied appropriately, they facilitate improved performance in critical functions within an organisation or in areas of the business.

The application of benchmarking involves four steps:

  1. Understand in detail existing business processes
  2. Analyse the business processes of others
  3. Compare own business performance with that of others analysed.
  4. Implement the steps necessary to close the performance gap

Benchmarking should not be considered a one-off exercise. To be effective, it must become an integral part of an ongoing improvement process, the goal being to abreast of ever-improving best practice.

Types of Benchmarking:

  • Strategic Benchmarking
  • The performance or Competitive Benchmarking
  • Process Benchmarking
  • Functional Benchmarking
  • Internal Benchmarking
  • External Benchmarking
  • International Benchmarking

Case study for my college

The case study of Procter & Gamble illustrates well how the brand, always attentive to competition, outlined its marketing, communication and quality management strategies – becoming a reference in the sector of personal hygiene, cleaning products and baby care.

One of the most revolutionary products that appeared on the market was the company’s disposable Pampers diaper, the first to be marketed in 1961 before that, disposable diapers weren’t popular. Babies always wore cloth diapers, which leaked and required much work to wash. Pampers provided a convenient alternative, albeit at the environmental cost of more waste requiring landfill. Amid recent parents’ concerns about diaper ingredients, Pampers launches the Pampers Pure collection in 2018, which is a “natural” alternative to diapers. The company operating in more than 70 countries, “reported a profit attributable to the controllers of $ 3.2 billion in the second fiscal quarter of 2019 and is used by approximately 5 billion people worldwide”.

According to the company’s file, in the section “Doing what is right”, the company’s principles and values ​​encompass aspects such as:

  • Sustainability
  • Impact on the community
  • Gender equality
  • Diversity and inclusion
  • Alternative to animal testing (with animal welfare policy)

Advertising Action

 The brand worked, above all, with TV in a campaign in Brazil, the company raffles R$ 200 thousand in prizes for consumers who bought their products and registered on a promotional website. Detail: the prizes were placed in the airplane, nominate “Avião do Faustão” – after all, had to surpass a competitor who, previously, had a track called “Caminhão do Faustão”. According to P&G, more than 140 million Brazilians were impacted in the first and second edition of the campaign.

The campaign with Faustão was Procter & Gamble’s first significant move to take on the maternity of its products. Founded 173 years ago, the owner of market leaders such as Pampers, Gillette, Pantene and Eukanuba had never insisted on giving visibility to the corporate name. The global marketing guideline determined promotion of products and not of the company – exception made to the operations of Japan and the Philippines, which had already prioritised the communication of the corporate brand for some time. If it was possible to do it there, why wouldn’t it work in Brazil? Procter & Gamble products had great potential in the Brazilian market but weren’t well known. Showing that they are all from the same family was a way to make people aware, try and buy again”, says Nizan Guanaes, from Africa, the advertising agency of Procter & Gamble.

Sponsorship Action

In the second half of 2011, the company closed a millionaire contract with Flamengo, to be the master sponsor of its football team. The value of the deal was 5.6 million for a 4-month contract.

Procter & Gamble was one of the main sponsors of the London 2012 Olympic Games sponsoring 150 athletes, as well as one of the main sponsors of the 2014 Winter Olympics in Sochi. He also sponsors the 2016 Olympic Games in Rio de Janeiro and the 2018 Winter Olympics in Pyeongchang, South Korea.

Quality management

P&G believes that the safety of its products is a prerequisite for responsible business and this philosophy is reflected in the company’s Statement of Purpose “We provide branded products and services of superior quality and value that improve the lives of consumers worldwide, now and for generations to come. Safety is an intrinsic part of the quality and value of our products. “

Procter & Gamble invests massively in customer relations – it’s most significant differential – in brand management, product innovation, in addition to creating long-term strategies and perspectives, quality strategies, brand extension and seeking aggressive sales force.

It is the main objective to gain strength to subsidise the coming of global brands that are not yet in the Brazilian market and uses mapping strategies and study of the organisational environment to serve different social classes in Brazil.

Engagement on social networks

Do you know what engagement is and how important it is?

Engagement is your audience’s interaction with you when the customers comment, like or share in social media. This involvement, interaction, and influence with the public is the best way for you to know if your customers and prospects are satisfied with the experience they had with you. That’s why engagement is so important; it will attract more users and, consequently, more people will see your ads and posts. Your brand needs to be recognized, accepted and sought after.

It needs a good reputation, credibility and authority in the digital environment. Your audience must know who you are and what you stand for.

Tips on how to increase engagement on social media


The implementation of a digital strategy is fundamental and effective in attracting customers for your brand. That’s because success in the market is very much related to disclosure to the right people.


To reach your target audience, you need to know them first. Each type of product and service has a specific audience. It is essential to be aware of what your clients expect of you, establishing a relationship of proximity and interaction with them.


If you are looking for how to increase engagement on social networks, you should already know that having just one website is not enough. Social media can (and should) be used to your advantage: Facebook, Twitter, Instagram, as your target audience can be spread everywhere. Combining all these tools and posting integrated content between them ensures the reach of a wider audience.


But digital marketing is not just about strategies: it is necessary to keep constant monitoring to determine the results of your interaction on the internet. Monitoring the times your audience is online can help you offer first-hand content.

Example of engagement in social network


Aimed exclusively at people who want to find a job, as well as companies that want to hire new professionals or establish professional contacts, LinkedIn is a social network that offers companies the opportunity to have more engagement. On the platform, it is possible to participate in groups and create connections with other users, which is essential for the business to become known to other professionals in the area and, thus, to have greater involvement with those interested in the services they provide.

With LinkedIn connections, another advantage is that the company can make posts to engage its audience and generate interaction between users of the social network. Besides, the platform also offers filters for the business to direct its content to the right people. Finally, with the LinkedIn Analytics tool, the company can monitor the types of content that generate the most engagement and, thus, make posts more interesting for users who follow the posts. In general, it is a social network that cannot be left out when it comes to generating greater involvement with Internet users.

Cheese Bread

Do you like Brazilian cheese bread? How about a super easy & quick recipe?

You will need only three ingredients:

170 ml of double cream
2 cups of starch/cassava starch (sweet or sour)
200 grams of Parmesan cheese or grated mozzarella or white cheddar

Mix all ingredients, make the balls and bake in a 180 ° oven until getting golden, about 15-20 minutes. Use baking paper to keep from grabbing. 😁

Then tell me what you think. 😎