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rayarmat · 3 years

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Fun in Snow and The Road Not Taken: Money-Time Trade-off For Happiness is Not Linear

I often hear middle- or high-income friends and family members complain about being overworked and not having enough “time” for fun and relaxation. I think their logic is flawed because of their basic misunderstanding of the relation between “time/quantity” and “experiential/quality” of life. On a snowy day like yesterday, for example, many people were aggrieved at having to work indoors and missing the perfect sunny day outdoors, which my family and I used for downhill sledding (as shared in the pictures and video).

Often when I ask people trapped indoors why they can’t they take a half day off to enjoy the snow, they would say they have used up their vacations or time offs and cannot take an “unpaid” leave. When I ask them how they used up all the “paid time off” they often mention some costly or elaborate activity or high expenses of life. The question is why not enjoy breaks in life in smaller, lower cost doses? or even lower our baselines of expectations in life so we can live at a lower cost? It is all rooted in the circuitry of human brains.

The Addictive Reward Seeking Circuits in Human Brains: Dopamine, The “Never-Enough” Hormone

For example, one of my former coworkers once spent $3000 on a week-long vacation to a ski resort. That was about two weeks of take-home pay for him and his wife (after tax) and about ONE YEAR of his family’s (after-tax) savings. That also used up half of his annual vacation time. Another person I know, would spend a major part of her time-off from her well-paying but grueling (indoor) job, inside shopping malls (indoors again) to shop for designer items like expensive snow boots or triple goose down winter jackets to keep her feet and body “perfectly” warm for up to 8 hours “if and when” that rare occasion arises that she can finally take the hard-earned vacation to enjoy the snow outdoors. When that ephemeral moment of joy finally arrives to enjoy life in full gear - arctic boots, jackets, Ray-Ban sunglasses and all - she would spend, like the fellow in the first example, hours driving or flying to a costly ski resort plus a good bit of her hard-earned savings and time off on a vacation which often turns out somewhat disappointing and not as dreamy or enjoyable as her perfectionist mind had imagined or planned (spent) for. Occasional head aches or back pains, stressful travel, imperfect weather, residual work stress and and the anxiety of returning to her indoors grueling job make the fleeting vacation a lot like caffeine rush and crash, high expectations and fleeting pleasure followed by disappointment and fatigue. The superwarm jacket and arctic boots now have to be stowed away in a large, very large, closet (in a large house with a high mortgage), next to other once or twice a year used items, all paid for by her, toiling away at a tiresome job.

The brain circuits pushing humans to these cycles of “rush and crash” are often controlled by a hormone called dopamine, the “not-enough” hormone involved in pleasure, reward, learning, motivation and novelty. Basically without this hormone we would not be motivated to “explore” but with too much of it we end up on slippery slopes and addictive cycles of seeking more novelties and new highs (My book will explain the mechanisms in more detail). Basically the “rush” phase of the cycle results from elevated baselines of pleasure expectation (dopaminergic reward seeking circuits in the brain) followed by a “crash” phase caused by negative prediction-errors, i.e., the experience being a lot less rewarding than imagined (hence a sharp depletion of dopaminergic energy, drive and motivation). Over time, these cycles are associated with dependence and withdrawal, the clinical hallmarks of addictive behavior. That is why the new volume of American Psychiatric Association's Diagnostic and Statistical Manual of Mental Disorders (DSM-5) now lists several new conditions such as hoarding disorder, internet gaming disorder and caffeine use disorder as psychiatric disorders or conditions recommended for further research because of their addictive nature.

The way out of these cycles is to:

1) Understand the real “reward” is the experience of joy with minimal expectations, and the real “cost” is the amount of life (work) exchanged for that joy.

2) Set our “reward” expectation baselines and set points, as well as our “cost” baselines, at low manageable levels and in small doses over time.

That is why my family and I take a different “low-cost” path to relaxation, but it needs flexibility:

1) We do not wait for the perfect week-long vacation to travel to a remote fancy resort: This allows us to be flexible and take advantage of smaller windows, 2-3 hours at a time, of great weather.

2) We enjoy taxpayer funded local natural preserves or state and public parks that are lesser known, often free and not that busy. Many are within an hour drive from our house so there is no need to spend a lot of time and money in transit, lodging, restaurant food, etc.

3) We do not wait to buy nice arctic jackets and boots because we do not need all of that on a 2-hour sledding window. Normal boots and jackets will do.

4) We do not think too much about the opportunity cost of our time (see next section). Any income we lose from not working for a few hours is offset by the money we save in staying local and flexible with our relaxation windows.

In short, we find Robert Frost very wise in The Road Not Taken:

“I shall be telling this with a sigh Somewhere ages and ages hence: Two roads diverged in a wood, and I— I took the one less traveled by, And that has made all the difference.”

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On The Opportunity Cost of Time and Experiential Value of Life

“It is one of those days that even my second pot of coffee is not helping!” This and many similar posts I see every day on social media signal to me a state of “fatigue”and grievance among people. But the grievance is misplaced and rooted in the way people unknowingly base their own life’s value system on the economic model first proposed by Adam Smith to quantify and allocate labor and capital resources in the new age of capitalism. Prior to that, (excess) labor, capital and know-how were not mobile or widely available to create the large-scale powerful machinery, factories and markets that capitalism created.

In Adam Smith's capitalism, a person’s unit of time (labor) is valued and quantified for the labor and productivity of that person in that unit of time. Unfortunately, many people have now adopted this market valuation of hourly labor (salary) as the baseline of how they “value” their own time and life’s worth. Their mix up experiential value of life (joy of living) with the exchange value of their time and labor. Therefore, many people now subconsciously evaluate any experience in their life (units of time on this planet) as a “cost” or what economists call an “opportunity cost,” the market value of their time.

For example, a nurse whose time is valued by the medical market at $30 an hour, would be programmed to think of an 8-hour block of her job, life and even vacation opportunities at about $240 (in lost income opportunity or opportunity cost). After all, if she had to take an unpaid day off for fun or any task or life experience, she would lose about $240. A medical doctor making about three times as much as the nurse, would value his or her time in life at a rate of $720 per 8 hours. That is why with time-consuming chores such as mowing the lawn, or taking care of an elderly parent, it is more likely that the doctor, and not the nurse, would hire help. This is because the opportunity cost (i.e., forfeited income) for the nurse, of “not” getting paid for hospital work while nursing an elderly parent at home, is less than her cost of paying someone else to nurse her parent so sh/he would nurse the parent herself. For the doctor, however, the economic calculus is very different. He comes out way ahead in terms of the opportunity cost if he can work on that day (make $720) or not use a paid vacation and instead pay someone about $240 to nurse the elderly parent or $100 to landscape and manicure his lawn.

The problem of “rush and crush” explained in the first part of the article occurs because many humans now equate ANY reward expectations in life (and dopamine baselines) with income and opportunity cost of their time (labor) in the market. Yet life’s “experiential value” cannot be quantified with market “exchange value.” For starters, there are no taxes on the joy of life (not yet). Also, how could anyone assign value to what we learn or feel through our life experiences? To the peace and health that comes with a joyful anxiety-free life?

Although some evolutionary scientists call modern human species as Homo Economicus, the economically calculating human species, Money-time trade-off for happiness is not linear. If it was, rich folks would never have to pay for love, get depressed, addicted or suicidal in an economic utilitarian system.

Our brain circuits (including those of the rich folks) have not evolved to curb our enthusiasm, excess and high reward expectation baselines. So we are prone to being regulated and controlled by the addictive “never-enough” hormone (dopamine) when we are driven by competition to set increasingly high expectations proportional to the exchange value (opportunity cost) of our time even when it comes to life outside work. This is why many people follow and worship folks who have higher (income/reward/dopamine) baselines than theirs because they equate value of a life to the exchange (market) value of that person’s time.

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I have learned to set modest reward expectation baselines so I do not have to measure life experiences (vital to my quality of life such as health and peace) against the exchange market value of my time (i.e., labor). For example, the opportunity cost for my two hours of sledding would be around $200 in a competitive world. But that number is now totally irrelevant to me as long as I am able to feed and house my family. Honestly, how can anyone “quantify” a “qualitative” life experience which is conducive to our health and peace? How could I even assign a market exchange (dollar) value to the joy of sledding downhill on a sunny afternoon with my family? Is it worth the $200 I lost in income (if I competed against my equals in capitalism)? or slightly more or less? Does it even matter as long as it exceeded my modest and humble expectation for a happy afternoon and dopamine baselines moderated by contentment (the hormone involved here is serotonin, which is a topic of another article).

Perhaps nobody can summarize this article better than Jose’ Mujica, Uruguay’s former farmer President, who stepped down voluntarily after one term to attend to his flower gardens: “When you buy something, you are not paying for it with money. You’re paying with the hours of life you had to spend earning that money. The difference is that life is one thing money can’t buy.”

#economy #snow #philosophy

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soysaucevictim · 3 years

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Week 10-ish. Thanks to time management, going to be late in finishing up this program...

Mar. 6

I woke up after 1PM.

After getting an iced coffee and some of the usual - I started on my exercise.

First, today’s DD. 20 scorpion push-ups, no EC today. I split it into 2x10, partly because of fatigue and partly because form got a bit too sloppy to shoot for EC.

(After spending the last few hours updating my logs and whatnot...)

Last, Chapter 53 of the AoP. Did workout proper at Level 2 today (5 sets, 10 diver push-ups per.) I briefly thought about Level 3, but those diver push-ups just about killed me after about rep 14ish for the first set. That plus after the DD, I really wasn’t in the biggest mood for even more of those on my plate than my baseline bar of Level 2.

Spent rest of day on the usual stuff.

I got to bed in the red again, but earlier than yesterday.

Mar. 7

I woke up around noon.

After a bit of the usual, I did the only exercise for today - the DD. 20 windmill lunges with EC. Manageable.

I updated some logs and archives before spending pretty much the rest of my day doing the painful, exhausting work of going over the last 6 months to finally update my therapy journal. I felt I had to get that done, because of the appointment I had tomorrow.

Taking a break to read some fan fics helped me maintain my morale.

(Even if it turned out that I didn’t have an appointment tomorrow - doing this would still mean not needing to review nearly as much garbage later.)

I got to bed in the red again, later than yesterday.

Mar. 8

I woke up around 11AM.

Hit the showers, thinking I had a therapy appointment in the books today. Even had a trip reservation set up ahead of time. That didn’t happen. Did schedule an appointment for later in the month, thiugh.

That was still a pretty big fork on top of not getting enough sleep and trying to recover from going through that journaling stuff yesterday... tried making the most of it by getting snacks from convenience store, while I waited for my pick-up time.

Got home, did dishes, and got going with today’s exercise.

First, today’s DD. 40 [standing] knee-to-elbows with EC. I did this as 20/20, not balancing variation since it wasn’t specified. A fairly fun one to get done, despite (or rather because of) having slightly sore abs.

Last, Chapter 54 of the AoP. This was just a modified travel day - 30 TP with an additional 2 push-ups per point. I went for Level 2, as high knees again. I split this into 3 sets of 10TP. Ah yes... hidden burpees are great when dog tired... /s

I attempted to make today’s Hello Fresh meal, after that. Creamy lemon butter chicken. By the time I opened it up... both the zucchini and scallions were in soft, wilted, and dodgy condition. I kind of... had a complete fucking meltdown over trying to figure out what to do with it. I decided I couldn’t trust the state of the produce and tried to make the meal work. Bleh.

Spent most of the rest of my day reading fanfics, to just... cope.

I got to bed around the same time as yesterday.

Mar. 9

I woke up around 2PM.

I got started on today’s exercise pretty early on.

First, today’s DD. 15 jump squats with EC. Doable.

(After a bit of the usual, I gathered the nerve to finish my exercise...)

Last, Chapter 55 of the AoP. This broke my Level 2 minimum goal. It was all plank work w/ no rest in between sets - I knew it was going to be a wall. I only managed Level 1 (3 sets) with one brief drop after Set 2 - don’t think that rest was longer than 10″.

My heart and energy levels really not being in it today didn’t help matters... and the feeling I may’ve flirted with triggering some ETD again...

Spent much of the rest of the day on the usual, including yet more fanfic reading.

I got to bed in the red again, but earlier than yesterday.

Mar. 10

I woke up around 10AM.

Got some iced coffee before heading out to Seeking Safety Group. All I could really bring to it mentally was being profoundly exhausted. But there was a revisited thread where I think it’d be neat to share some SaSi material with the group. Since we revisited the Boundaries chapter - the SvS episodes are EXTREMELY relevant to that material.

Got home, spent most of my time on the usual stuff. Determined that I was just too tired to get around to working out at all.

I did wind up making some vent art with Patton tonight.

I got to bed around the same time as yesterday.

Mar. 11

I woke up around 9AM.

After a bit of the usual, I went to get some blood-work done. Pretty swift and manageable. Had some Starbucks and chatted while waiting on ride home.

Got home, did a little bit of the usual, before getting in my exercise (and catching up on my DDs).

First, today’s DD. 20 butt-ups with EC. I’d say the last 5 or so reps were the toughest and more noticeable in terms of effort/fatigue. An enjoyably intense ab exercise, though!

Second, today’s DD. 50 straight leg bounds with EC. Very manageable and fun work.

Last, Chapter 56 of the AoP. First section of workout was done at Level 3 (5 sets, 2′ rest.) Def started to take some digging in the last couple sets - it was a lot of squat hold time with some punches thrown in.

Second section of workout was also done at Level 3 (5 sets, 2′ rest.) A bit more cardio/aerobic-centric. There was more squats - got a bit jelly-legged as I went forward.

Workout finisher was 100 high knees - so I went right into that after the final set. Whew... I feel a bit less miserable, after all of that. It was fun.

Spent rest of day on a lot of the usual stuff.

I got to bed around the same time as yesterday.

Mar. 12

I woke up around noon.

Did some of the usual before getting in my exercise.

First, today’s DD. 1′ calf raise hold with EC. Pretty breezy and fun.

Last, Chapter 57 of the AoP. Did workout proper at Level 3, opted not to rest longer than needed to tally my sets. Very enjoyable pure combat work.For all exercises, I just did the half/half approach. Because energy levels have not been optimal for awhile..

Another narrative choice - picked Option A again. Because screw Bersen.

Promptly got dishes taken care of wrestled with LC more to make trip reservations. Spent a good chunk of the rest of the day on the usual, but I did get in a little bit of writing... which was nice for how rough this week was.

I got to bed in the red again, later than yesterday.

#adventures with fitness #adventures with hello fresh #(... i've been such a mess lately)#family shit/#(not so much mentioned but the revisiting several months of that... wasn't fun)

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rolypolywl · 5 years

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Welcome to day 8!

So, today I want to talk to you about sleep.

You may or may not know this, but your sleep schedule can have a huge impact on your weight loss journey.

So let’s start with the obvious ways it affects you. As WebMD says, “When you’re short on sleep, it’s easy to lean on a large latte to get moving. You might be tempted to skip exercise (too tired), get takeout for dinner, and then turn in late because you’re uncomfortably full. If this cascade of events happens a few times each year, no problem. Trouble is, more than a third of Americans aren't getting enough sleep on a regular basis.”

And it gets worse: “Skimping on sleep sets your brain up to make bad decisions. It dulls activity in the brain’s frontal lobe, the locus of decision-making and impulse control. So it’s a little like being drunk. You don’t have the mental clarity to make good decisions. Plus, when you’re overtired, your brain's reward centers rev up, looking for something that feels good. So while you might be able to squash comfort food cravings when you’re well-rested, your sleep-deprived brain may have trouble saying no to a second slice of cake.”

And, as Shape explains, that “drunk” effect does more. “research published in Psychoneuroendocrinology found that sleep deprivation makes you select greater portion sizes of all foods, further increasing the likelihood of weight gain.”

So just in terms of sleep deprivation’s immediate results, you tend to eat and drink more, of worse things, you tend to skip exercise or activity, and you’re likely to give in to cravings of any kind. Plus, with that staying up late because you’re full thing, you’re likely to impinge on the next night’s sleep, and start a vicious cycle.

But, when you get down into your body’s systems and chemicals and hormones and things, it actually gets worse for you.

For one, there is an effect called “metabolic grogginess”. Shape references a study that says, “Within just four days of sleep deprivation, your body's ability to properly use insulin (the master storage hormone) becomes completely disrupted. In fact, the University of Chicago researchers found that insulin sensitivity dropped by more than 30 percent.”

And there’s more. Shape continues, “Hunger is controlled by two hormones: leptin and ghrelin. [...] Research published in the Journal of Clinical Endocrinology and Metabolism found that sleeping less than six hours triggers the area of your brain that increases your need for food while also depressing leptin and stimulating ghrelin.”

And, “When you don't sleep enough, your cortisol levels rise. This is the stress hormone that is frequently associated with fat gain. Cortisol also activates reward centers in your brain that make you want food. At the same time, the loss of sleep causes your body to produce more ghrelin. A combination of high ghrelin and cortisol shut down the areas of your brain that leave you feeling satisfied after a meal, meaning you feel hungry all the time-even if you just ate a big meal.”

What’s more, sleep deprivation can affect your metabolism. As HealthLine explains, “Your resting metabolic rate (RMR) is the number of calories your body burns when you're completely at rest. It's affected by age, weight, height, sex and muscle mass. Research indicates that sleep deprivation may lower your RMR.”

And, it can impact your exercise! Shape says, “Scientists from Brazil found that sleep debt decreases protein synthesis (your body's ability to make muscle), causes muscle loss, and can lead to a higher incidence of injuries. Just as important, lack of sleep makes it harder for your body to recover from exercise by slowing down the production of growth hormone-your natural source of anti-aging and fat burning that also facilitates recovery.”

We’ve all heard that you have to rest your muscles when you are breaking them down and building them up, and it turns out that that rest relies on sleep!

HealthLine adds, “A lack of sleep can cause daytime fatigue, making you less likely and less motivated to exercise. In addition, you're more likely to get tired earlier during physical activity.”

So you might not even make it into the gym in the first place, or complete your exercises if you do!

And, there’s a twist to this story. Psychology Today’s Dr Michael Breus pointed out two things to watch out for. Some people sleep instead of eating, doing a thing called narcorexia. He says, “Let me be clear, using sedatives to trigger weight loss—essentially by sleeping through parts of the day when one might otherwise be eating meals—is unhealthful and downright dangerous.”

And, there’s a second twist. Oversleeping is bad too! 12 plus hours of sleep a night has negative side effects too!

He says, “As with too little sleep, there is a greater risk of obesity among people who sleep too much. The risks and problems associated with oversleeping go well beyond weight gain. Too much sleep is linked to a number of health problems, including: Problems with cognition, including memory problems; Depression, anxiety, and other mood problems; Increased inflammation in the body; Body pain; Increased risks for heart disease and stroke; Greater all-cause mortality risks.”

But, getting sleep isn’t just an absence of all those negative side effects. There are positive ones too! The Sleep Doctor explains,

“Contrary to what many people think, sleep is not an inactive state. During sleep our bodies are doing lots of important work—repairing cells and tissues, restoring full, healthy function to our immune system, consolidating memories and rebooting the neural cells and networks of the brain. We’re burning calories the whole time. For a 150-pound person, the estimated calorie burn over a 7-hour night of rest is just over 440 calories. That’s a 40-minute jog on a treadmill!”

Further, the hormone melatonin and cool night temperatures are both linked to “good fats” in our bodies. There are apparently three kinds of fat: brown, beige, and white, and the first two are “good”. The Sleep Doctor says,

“In contrast to white fat, these so called “thinning fats” burn calories, help keep insulin working properly, help regulate blood sugar, and guard against obesity. Studies in mice show that animals with higher amounts of brown fat are leaner, and have better metabolic health. Research involving humans has shown brown fat is linked to lower body mass.”

That just blew my mind! So sleep does a number of good things for our weight loss plans, and our bodies in general, and too much or too little sleep does bad things.

So what can you do to get the right amount of sleep?

Well, most of these experts agree that 6 hours is too few, 12 is too much, and that 7 to 9 hours of sleep a night is the sweet spot. Obviously, some people don’t fall into this category, but most do. Teenagers, historically, have needed more like 10 hours a night, and some people biologically only need 4 or 5, because of their genetics. But most of us should be aiming for that 7-9 sweet spot.

Now, currently, I work nights, so my sleep schedule is a mess. But even when I was working a day job, I struggled with sleeping well. So I have looked into this quite a bit.

The first big thing is this: 1. Medications can cause sleep problems. 2. Sleep issues can be a symptom of other conditions, like depression, or of physical issues, like pain or acid reflux.

So first off, if you’re taking medications that might be causing it, talk to your doctor about potential adjustments. And if you have been having trouble sleeping for over a month, experts tell you to talk to your doctor about it.

Okay, serious disclaimer out of the way. Now, what else can you do about sleeplessness?

The experts tend to agree, so I’m going to compile the lists and advice from The Sleep Doctor, WebMD, HealthLine, and the Sleep Foundation.

1. Check your lights and schedule.

Our sleep cycles are controlled by our circadian rhythms, which operate on a 24 hour system. A burst of bright sunlight for 15 minutes early in the morning actually helps you wake up, setting you up to sleep at the right time. Similarly, you want to eliminate blue (electronic) light for at least an hour, though 2 or 3 would be better, before bed. In general, you want to dim your lights too, to get your body into sleep mode.

Now, if you need to be on your phone or computer after that deadline, then I suggest f.lux. It is made for mac, windows, linux, ios, and android, and you set it up to fit your schedule. It changes the temperature of the light on your device. Its great!

Along the same lines, stick to a schedule. Keep a bedtime and wake time the same every day, even on weekends. This will help your body get into a familiar cycle and make it easier to fall asleep.

Taking melatonin supplements can also help, as it is a sleep-related hormone. If your body isn’t producing melatonin at the right time, or in the right amounts, taking a supplement of 2-5 mg about a half hour to an hour before bed can help. They come in tablet form, and they also come in gummies!

Several other supplements, including lavender, Valerian, and magnesium, can help with relaxation and sleep quality too, but don’t work for everyone.

Now, as I’ve said, I struggle with this step particularly, because I work nights. So I’m already working against the sun and my circadian rhythms. So using lights to trick my brain, by creating “sunlight” in my “morning” and using f.lux to create “sunset” at my “night” is important. That and my sleep mask, to keep out the sun when I’m sleeping, is crucial.

2. Watch your intake.

Experts recommend no caffeine within 8 hours of bed, no alcohol or cigarettes within 3 hours of bed, no heavy meals within 2-3 hours of bed, and no drinks within 1-2 hours of bed.

Apparently caffeine lasts for about 8 hours, so you need to ideally stop it at least 8 hours before bedtime. Nicotine is also a stimulant, and causes similar problems. Alcohol and food both interfere with your sleep hormones like melatonin. And drinking too much (of anything) before bed can result in nighttime trips to the bathroom.

As someone who used to chug mountain dew right before bedtime in college, I can testify that drinking late and caffeine do nothing good for your sleep habits.

3. Exercise, but not too late. Nap, but not too much. Probably.

Regular exercise can help you fall asleep and sleep deeply. That said, if you exercise less than 4 hours before bedtime, MOST people get too much of a stimulant effect from it, the same as caffeine. Some studies have found that exercise later in the day doesn’t hurt, as it seems that some people are not as affected by this as others. This one is a little less clear cut than the others, but it is a good thing to check if you are having trouble sleeping. And some people found that doing something like yoga or tai chi is actually relaxing and helpful as part of a bedtime routine, unlike other forms of more strenuous exercise.

The studies into napping have had similar results to those of exercising. For some people, it isn’t a problem, but if you are having trouble sleeping, this could be a culprit. Experts recommend to eliminate naps, especially in the afternoon, if possible. If not, limit them to 30 minute or shorter “power naps”.

4. Check your bedroom space/bed.

Experts agree that your bedroom should be cool (60-70 degrees cool), free from noise or light that can disturb you. Blackout curtains or an eye mask can help with lights, and humidifiers, dehumidifiers (depending on where you live), fans, ear plugs, and white noise machines can help with temperature and noise. Even those little LED lights on your devices, clocks, and things, can be bright enough to disturb your sleep. And a partner’s snoring or tossing and turning can be the problem. One expert even says you should train your animals to stay off the bed so they don’t disturb you, but I can’t imagine convincing my baby not to curl up with me.

I will say, that my eye mask is amazing! You can get a normal one, but mine also has a gel insert, which you can chill, for when it is hot, and you can heat it, for when you’re stuffy or sore. It is glorious!

You should also have a comfy mattress and pillows. Mattresses only live for 5-10 years, and down pillows are about the same, while synthetic pillows only last about 2 years. Also, if you have allergies, your mattress and pillows might need to be deep cleaned or replaced more frequently, as they can gather those allergens. Further, a mattress that is too hard or soft, and pillows that are too thin or thick, can also cause problems with your sleep, and even after you wake, like stiff neck or back and hip pain.

Finally, your bedroom should be an inviting and relaxing space, lending itself to calming you down. And, as the experts say, your bed should only be used for sleep and sex. Don’t do work or watch TV in bed if possible. And if you’re not sleeping, get out of bed, go elsewhere until you get tired, and then come back to bed. Don’t let your mind and body associate your bed with NOT sleeping.

I am particularly bad at this one, and it is on my list of things to work on.

5. Engage in a bedtime ritual.

For the last hour or so before bed, experts recommend turning off devices, dimming the lights, and doing a calming activity like reading or listening to calming music. Something that can reduce the excitement, stress, or anxiety from your day. Try relaxation techniques like taking a hot shower or bath (or foot bath, even), getting a massage, visualization, or meditating. I love my little foot bath! It can massage, exfoliate, everything!

About an hour or three before bed you should get away from work, stressful decisions, or things that make you anxious. If you have concerns, WebMD recommends jotting them down and then trying to let them go until tomorrow.

I used to be much better at this one, but again, since starting my new night-shift job, this has completely fallen apart. I have a small humidifier that I like, which also can make pretty, soothing, colors. It is small and wonderful!

And there are some great scents for it. Some are specially formulated for sleep, or relaxation, but others are simply helpful essential oils like lavender or eucalyptus. And you can buy sets with a bunch of them!

I also found both of those flavors - Lavender and Good Night - in sprays, which you can spray on your pillow or sheets to give you a burst of that soothing scent.

I also regularly used this meditation app, called Insight Timer.

There are meditations specifically for sleep, and you can pick ones with words or just music. These are also great for your morning wake-up, sunshine burst too. You can even create your own meditation mix. You can track your daily time and get stars for meditating so many days in a row without missing.

So those are my sleep steps:

My goal for this next week is to get back into the habit of my “nighttime” routine before I sleep, because I know this is something I’m not currently doing well with. What’s your goal for the week?

Remember, sleep is more important than you think! Share your sleep struggles and hacks with the hashtag #INeedSleep.

And please join me next time!

#RolyPoly #Exercise #Sleep #INeedSleep #I Need Sleep #Workout #Weightloss #Weight Loss #Fitness #Health #WeightLossJourney #Losing Weight

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paleorecipecookbook · 6 years

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Why You Need to Move Every Day to Get the Benefits of Exercise

Did I just describe you? If so, I applaud you for making time on your days off for physical activity. Unfortunately, such sporadic bursts aren’t enough to counteract the harmful effects prolonged sitting has on the mind and body. To get the benefits of exercise, you need to move much more often—every single day—by sitting much less. In other words, you have to swap your sedentary lifestyle for an active one.

Don’t panic: That doesn’t mean you have to find an extra hour in your busy day to get to the gym or a fitness class. By doing simple things like taking standing and walking breaks during work, plus occasionally engaging in brief but higher-intensity exercise, you’ll be moving like our active hunter–gatherer ancestors did and be well on your way to enjoying better health.

Think about your typical work day. Do you sit at a desk for eight hours, commute home in a car, and sit in front of the TV until bed? If so, you’re not getting the full benefits of exercise—even if your weekends are full of workouts. Find out why. #healthylifestyle #chriskresser

Six Reasons Why Sitting Is So Bad for Your Health

A sedentary lifestyle, comprising prolonged sitting and minimal physical activity, has a negative effect on nearly every aspect of human health. As a result, it increases your risk of developing serious chronic diseases and even early death. Although we’re not 100 percent sure why sitting raises these risks, thanks to the emergent field of sedentary physiology, we have some pretty good ideas. (1) For example, we know that sitting is associated with decreased calorie expenditure and poorer metabolic functioning, including reduced insulin sensitivity. (2) As I’ve discussed before, sitting too much can lead to weight gain over time—even if you’re exercising when you step away from your desk.

Avoiding the additional pounds isn’t the only reason to start moving. Here are six more evidence-backed reasons why you need to stop spending so much of your day sitting.

Reason #1: It’s Hazardous to Your Heart

Studies have linked being sedentary with cardiovascular disease (CVD), including coronary heart disease, stroke, heart attack, and CVD-related death. (3, 4) It appears that sitting decreases activity of the enzyme lipoprotein lipase (LPL), which leads to higher levels of triglycerides (a type of fat that moves through your bloodstream and is sometimes an indicator for CVD) and lower levels of HDL (“good” cholesterol). (5) Sitting too much has also been found to increase blood pressure and decrease the diameter of arteries, making heart disease more likely.

Reason #2: It Impairs Insulin Sensitivity, Putting You in the Diabetes Danger Zone

Sitting has been linked to insulin resistance, a risk factor for diabetes. In one investigation, on the day participants sat for five consecutive hours after consuming a high-calorie drink, their plasma insulin and glucose levels were more than 20 percent higher than on days when they interrupted sitting with short breaks. Other research suggests that sitting for just two hours after a meal could increase your blood sugar levels. Over time, that sets the stage for insulin resistance and diabetes. (6, 7)

Reason #3: You Set the Stage for Osteoporosis in Your Lifetime

Researchers now associate sitting with lower bone mineral density and osteoporosis in both men and women. (8, 9) The lower your bone mineral density—think calcium and phosphorus—the weaker your bones. Some of the latest studies have looked at adolescents and the amount of time they spend at a computer, watching television, or playing video games, finding a negative association between sitting and bone mineral content and density, particularly in teenage boys. (10, 11, 12)

Reason #4: You Boost Your Chance of Cancer ...

… by up to 66 percent, according to one study. (13) Researchers found sedentary behavior to be associated with a:

24 percent higher risk of developing colon cancer

32 percent greater chance of endometrial cancer

21 percent increased risk of lung cancer

Watching TV, in particular, was associated with a 54 percent higher likelihood of colon cancer and 66 percent greater chance of endometrial cancer. These links remained strong even in people who worked out regularly. A large study also linked sitting to a higher risk of breast cancer, ovarian cancer, and multiple myeloma. (14)

Reason #5: You Lose Your Mind—Literally

One recent study from UCLA reported that participants who sat for long stretches of time had thinning in regions of the brain involved in memory formation. This decreased thickness can serve as a precursor to cognitive decline and dementia. (15)

Reason #6: Ultimately, It Can Kill You

Multiple studies from around the globe have found an association between increased sedentary time and the risk of early death. In the summer of 2018, results of a survey of more than 125,000 adults were released that found that those who sat for six or more hours a day were 19 percent more likely to die over the next two decades than those who spent less time sitting once their workday was over. And the higher risk of death remained even in people who exercised. (16)

Think Exercise Is the Only Answer? Think Again

Notice something about many of the studies shared above? Several found the same negative health outcomes in people who were completely sedentary and “weekend warriors,” those who worked out but still spent the majority of each day seated. And there are many other studies that confirm those conclusions.

It’s clear: Exercise alone—including bursts of moderate to vigorous activity—can’t undo the damage caused by sitting.

Some research even suggests that people who exercise intensely, like marathon runners, are more likely to be sedentary when they’re not exercising, falsely assuming their training offers them the full benefits of exercise and protects them from the harmful effects of sitting. (17) What’s more, in some cases marathons, triathlons, and long-distance bicycle rides can result in overtraining, and studies have linked these activities with heart, muscle, and joint damage. (18, 19)

In industrialized societies, this “active couch potato” phenomenon has unfortunately become the norm rather than the exception. If you work in an office, commute by car, and watch a few hours of TV each night, it’s not hard to see how you could spend the vast majority of your waking life (up to 15 hours a day) sitting on your butt. This is far outside of the evolutionary norm for humans, and it has serious consequences for our health.

How to Get the Benefits of Exercise: Stop Being Sedentary and Move Like Your Ancestors

What is the evolutionary norm? Our hunter–gatherer ancestors didn’t work out; they just lived. They naturally spent a lot of time outdoors in the sun—walking, hunting, and gathering. They had to exert themselves, and often quite strenuously, to survive. Our ancestors sprinted, jogged, climbed, carried, and jumped intermittently throughout the day, on top of walking and running. They also alternated strenuous and demanding days with days of rest, an instinctual response that protected them from injury and fatigue.

You can mimic their approach today by becoming what I call an “organic mover,” a person who engages in lots of low-intensity physical activity along with distinct periods of higher-intensity exercise. SWAP your way to ancestral health: stand, walk, and push.

Stand

One of the easiest ways to undo the harmful effects of sitting is simply to stand up! Standing engages muscles that boost LPL activity and boosts your metabolism. (20) In general, I recommend standing or walking for at least 50 percent of your day.

Try this:

Use a standing desk. There are several types of standing desks on the market, ranging from stationary to adjustable models, or you can make one yourself. (A few low-tech ideas: Try putting your laptop on a sturdy box or crate, an old speaker stand, or even some stacked books.) Many employers permit them and even provide them for their employees.

Take standing breaks. If you’re unable to work at a standing desk, be sure to stand up for at least two minutes every 30 to 45 minutes, and either stretch or take a quick walk (do this when you’re sitting at home, too). Even short breaks like this can make a huge difference. Set a timer on your phone or look for an app that will remind you to move on a regular basis. Also try standing for part or all of your meetings.

Walk

Again, let’s keep it simple: Walk more and sit less. (Other light exercise such as gardening and household cleaning is also beneficial.) Research has shown that even low to moderate physical activity like walking lowers post-meal blood sugar, insulin, and triglyceride levels. (21)

Try this:

Walk while you work with a treadmill desk. I use a treadmill desk myself and average between 15,000 and 18,000 steps a day. As with standing desks, there are several options for configuration. You can buy a treadmill for an existing standing desk or buy a desk that fits above your existing treadmill.

Hold walking meetings. Who says meetings have to sit around a boardroom table?

Walk or bicycle to work. If you live too far away to walk or ride exclusively, consider driving part of the way and commuting on foot or bike for the remainder.

Use the stairs whenever possible, and rack up steps.

Find a hobby that moves you. Ballroom dancing, bowling, gardening, and cooking are fun choices that get you walking around. Pick something that’s fun and that fits your lifestyle—that’s the key to sticking with it.

Push

In addition to standing and walking more, you need to occasionally push yourself as our ancestors did with bouts of more intense exercise; just don’t overdo it. I recommend following the guidelines established by my friend and colleague Dan Pardi.

Try this:

Aim for 150 minutes of moderate-intensity exercise per week (jogging, yoga, or dancing), which requires 50 to 70 percent of your maximum effort to perform; OR

Get 75 minutes of vigorous-intensity activity a week (running, Zumba, or sports), which takes 70 to 90 percent of your maximum effort; OR

Complete 30 sets (roughly 30 minutes) of highest-intensity exercise per week (sprinting, jumping rope, or resistance training), which needs greater than 90 percent of your maximum effort; OR

Do some combination of the above.

A note about your maximum effort: I use percentages here because your “maximum effort” will differ from someone else’s based on a number of factors. Someone who’s living a sedentary lifestyle, for example, might consider a light jog to be a vigorous-intensity workout, while a runner might call it moderate. The key is to pay attention to your body and push yourself.

The third bullet refers to a type of exercise often called high-intensity interval training (HIIT), which involves performing movements at very high intensity for very short periods of time, usually between 30 seconds and two minutes. If you’ve been taught that “chronic cardio” (as Mark Sisson calls it) is the way to go, this approach may seem too good to be true, yet studies have found HIIT superior on nearly every level. It’s a great option to help you move like your ancestors.

I hope you now see that truly active living is key to optimal well-being, and that as long as you sit for the bulk of your day, you run the health risks of a sedentary life. If you want to get the full benefits of exercise, it’s time to SWAP things up.

Now, I’d like to hear from you. What’s your exercise routine? How long do you sit in a typical day? Let me know below in the comments!

The post Why You Need to Move Every Day to Get the Benefits of Exercise appeared first on Chris Kresser.

Source: http://chriskresser.com November 17, 2018 at 06:01PM

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cathymartinnez · 3 years

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7 Ways for Social Marketers to Avoid Social Media Burnout

The fuse of a social media manager burns at both ends. Most people experience social media burnout and workplace fatigue at some point. But social media managers often feel the burn of both at the same time.

For social media professionals, self-care tips smack a little differently. How do you unplug when being plugged in is your job? Can you actually downward dog your way out of a downward spiral? Where do you schedule a “digital detox” into the daily grind?

i’d be interested to know if the events of the past few years, especially 2020-present, have any other social media managers considering changing careers. i don’t know how much longer i can do this.

— amy b (@arb) January 7, 2021

The need to address social media burnout is urgent as pressures mount, conditions worsen, and the number of qualified professionals willing to stick it out in the industry plummets. Experts and professionals offer advice on how to combat burnout and advocate for a more supportive work environment.

What is social media burnout?

Social media burnout is a form of occupational burnout, which the World Health Organization defines as “a syndrome conceptualized as resulting from chronic workplace stress that has not been successfully managed.”

Burnout can transpire in any line of work but occurs at a high rate in the social media industry where it’s often more difficult to unplug.

Stressors unique to social media burnout identified in a study by West Virginia University include the need to be “always-on,” being underpaid and under-appreciated in their role, and lack of buy-in from leadership.

Causes of social media burnout:

Unmanageable workload

Unclear job expectations

Stigma associated with social media

Lack of support from leadership

Limited autonomy or control

Negative workplace environment

Work-life imbalance

Social media burnout can be compounded by systemic and social inequalities such as gender, race, age, and disability discrimination. As the Black Lives Matter movement and pandemic-related gender parity setbacks have revealed, the added tolls of race-based traumatic stress, emotional labour, compassion fatigue, etc., are often experienced on a personal and professional level. Financial struggles, family crises, health problems, and lack of support at home also exacerbate work pressures.

I see and read a lot about social media burnout from professionals in the field. Advertising and social is extremely white. It’s a bit fascinating to me that this very racist time our lives has seemingly affected the mental health of others much more than it has me, a Black man.

— DAKARI is booked. (@dakaridunning) January 14, 2021

Signs of social media burnout may be subtle at first but can result in a breakdown if left unattended. According to the World Health Organization, symptoms include:

Energy depletion or exhaustion

Job dissatisfaction

Negativity or cynicism related to work

Inability to fulfill responsibilities

10 ways to avoid social media burnout

1. Set boundaries and expectations

Social media may be “always on,” but that doesn’t mean you should be. “24/7 social media coverage is just not realistic or healthy,” says Nick Martin, Hootsuite’s global social engagement specialist.

“I always set firm work hours,” he explains. “You need to set expectations right off the bat, in my opinion. On my team, we all made it very clear that work-life balance is really important.”

To keep work-life boundaries in place even while working remote, he keeps his work accounts off his personal phone.

Whatever boundaries you choose, it’s essential that you communicate them with your colleagues and managers, says Sallie Poggi, director of social media at UC Davis. “Boundaries are just another word for expectations,” she explains. “So set those expectations with your supervisor, with your teams, and also with your audience. Tell them when you will respond and when you won’t.”

My phone is on DND 24/7 since 2016. Zero notifications. Life is so much better!

— Kenneth Dimalibot

(@kendimalibot) May 5, 2021

Need help drawing boundaries? Try website blockers or internet restriction apps.

2. Know and show your worth

The work of social media managers is often underpaid, under-appreciated, and unrewarded. Misconceptions about the industry abound, and while skill-level expectations are high, social jobs are often relegated to the intern economy.

Plus, social media platforms themselves have earned a bad rap for their role in spreading misinformation, hate, and harassment.

“Don’t allow the stigma of the tools you use to disseminate your work define you. You don’t just work in social media,” says Nikki Sunstrum, director of Social Media and Public Engagement for the University of Michigan, in a tweet. “You are a strategic communicator, public relations expert, marketer, customer service provider and so much more! Know your value and ensure others do too.”

I was reminded today after 25 years in my profession I still qualify recommendations. “This might be…I was just….I think….”

A senior leader once called me out on it “Do you THINK Jennifer, or do you KNOW?”

LPT: Lose just, might and think from your vocabulary

— Jen Hartmann (@jenalyson) May 8, 2021

Look for opportunities to advocate for your work on and off the job. Ask to be included in relevant meetings and on appropriate committees. And use data to show the value your work provides, whether it’s crisis aversion, community building, or return on investment.

If the “social media” part of your job title proves to be a hangup, propose an alternative title.

3. Work smarter, not harder

Across the globe, the pandemic has pushed people to put in more work hours.

A recent survey by Blind, an anonymous community app for professionals, found that 61% of parents are working three additional hours to complete typical workday tasks. For many working from home, scope creep has crept way out of hand.

Overworking puts people on a fast track to burnout. Instead of putting in extra hours, implement tactics that make you more efficient. Martin recommends the Pomodoro method, which involves 25-minutes of focused work interspersed with five-minute palate cleanses. “It helps me focus on one task and saves me from getting locked into a social vortex,” he says.

Dividing your day and tasks into segments through time blocking is another effective productivity technique. ��I use time blocking to set boundaries on how much time I spend doing notifications and comments, and I’m very strategic with my time blocks,” says Poggi. “If you have a really intense task, say it’s comment moderation, time block something after that that allows you to unplug and refill.”

4. Recognize your warning signs

It’s not easy to pinpoint where a doomscroll begins and ends. But the sooner you learn how to spot the signs, the better you can equip yourself for when the downward spiral beckons.

“Treat your mental fortitude as a muscle you have to condition and exercise,” says Poggi. “Observe when it just gets to be too much. And pause in those moments.”

How do you spot signs of burnout? Start with questions like these from Mayo Clinic.

Do you feel negative or cynical at work?

Do you lack energy and motivation on the job?

Do you find it hard to concentrate?

Do you lack professional satisfaction?

Have you become more isolated?

Have your sleep habits changed?

Take your responses seriously. If taking a walk or other coping mechanisms don’t seem like viable solutions, it’s time to ask for help. Notice a colleague experiencing burnout? Offer your support.

Sometimes we recognize burnout ourselves and the need to take a break, other times we need to be told. Let’s keep an eye out for each other and make sure we are encouraging those we care about to take breaks. #Mentalhealth

— Rinki Sethi (@rinkisethi) May 5, 2021

5. Ask for help

Social media managers are often self-starters. Just because they can handle the work of an audience analyst, graphic designer, copywriter, and conflict resolution specialist in a single tweet doesn’t mean they should. And no one should have to tackle management, systemic, or mental health issues alone.

When the workload starts to get too heavy, “build out a business case to hire a contractor, part-time support, or a new role,” says Martin. “A social media manager can’t be a blog writer, and Google Ad Words specialist, and Photoshop expert, and so on.”

Work in social media also has a heavy toll on mental health. Let your managers know when you find things difficult.

“We need to start normalizing asking for help and asking for people to share the mental load,” says Poggi. “The first step in asking for help is actually to ask for it before you need it.”

While seeking support early tends to be more effective, it’s never too late to ask for help.

Establish check-ins. Take mental health days. See if you can incorporate therapy into workplace health benefits. Build a support network. Seek professional help.

6. Prepare response protocols

Most days social media professionals rate their mental health and well-being as a 6/10, finds a study by West Virginia University. During a crisis, that number drops to around 4.5/10.

Dealing with sensitive subject matter, public emergencies, online harassment, and other conflicts is understandably stressful. No one should have to handle it alone or without a proper crisis communication plan in place.

Work with your team to develop scenarios, determine protocols, and identify appropriate stakeholders. “One thing we’ll do in the event of a crisis is press pause on social media,” says Martin. This strategy prevents rash decisions and allows the team to properly assess the situation and choose the best plan of action.

In our webinar, How to Combat Mental Fatigue for Social Media Professionals, experts also suggest forming or joining an emergency response team or committee.

Put plans in place for non-emergencies as well. Establish a protocol that defines how team member responsibilities should be covered when someone needs to take a mental health day. If the idea of taking mental health days stresses people out, it kind of defeats the purpose. With a predetermined support plan, people can check out without worry.

7. Advocate for equitable mental health resources

While the conversation around mental health has advanced, the stigma lingers. In the workplace, mental health discrimination remains common. As a result, more than 70% of people with a mental illness actively conceal it from others.

If you manage a team, foster a climate that puts employee well-being ahead of like counts and sales leads. Researchers from the London School of Economics found that employees who feel able to talk openly about depression with their managers are more productive at work. Normalize talking about depression and anxiety, and you also normalize talking about solutions and coping mechanisms.

what helps you with anxiety?

— Hina Surani (Hee-na) (@hinasurani) April 16, 2021

There are significant differences in how mental health is experienced and viewed across racial backgrounds, gender, age, sexual orientation. If you can, advocate for equitable support, resources, and culturally appropriate assistance within your organization.

Employee Resource Groups, for example, can provide safe spaces for employees to connect around shared experiences, support each other, and feel less isolated.

I led our Black ERG – Blackflow – last Friday through a mediation exercise to acknowledge the grief and trauma we’ve experienced as Black folks in the last year.

This is a great 10 minute exercise you can do with your own ERG or even as a team.https://t.co/ca25QmtPkj

— Sean Page

(@SeanTalentW) May 4, 2021

8. Maintain healthy habits

Set yourself up for success with healthy habits.

Here’s a non-exhaustive list of things you can do to stay healthy on the job:

Protect your eye health.

Take regular breaks.

Exercise.

Meditate.

Eat healthy meals, away from your desk.

Keep your phone out of the bedroom.

Get a full night’s sleep.

9. Celebrate victories

The dark side of social media has the gravitational pull of a black hole. Combat the darkness by placing emphasis on good outcomes and personal victories.

Create a folder or presentation of positive feedback you’ve received. Pin your best tweets to your wall. Reward yourself and team members for hitting benchmarks, milestones, and other major achievements.

Pay it forward, too. Call out great work when you see it. Even the smallest gestures can leave lasting impressions.

One of the nicest moments I’ve had as a social media manager was when I worked at @TXST. I was walking on campus when I saw that a professor had printed up one of my Star Wars Day posts & pinned it to their door. It was a small thing, but made my day more than 5,000 likes could. pic.twitter.com/4DAj3AoYcq

— Jon-Stephen Stansel (@jsstansel) May 10, 2021

10. Make time to do what makes you happy

The “eat, work, sleep, repeat” routine gets tired real quick. Don’t let your #CareerGoals get in the way of time with family, friends, and the things that make you happy.

“Research shows that those who feel time-poor experience lower levels of happiness and higher levels of anxiety, depression, and stress,” writes Ashley Whillans, assistant professor at Harvard Business School, for Harvard Business Review.

“They experience less joy. They laugh less. They exercise less and are less healthy. Their productivity at work is diminished. They are more likely to get divorced.”

Remember: there’s more to life than what happens on your social media timelines.

Take a walk. Get some air. Spend some time doing something that truly brings you joy.

Have a good weekend + take care of yourself, friends

— Nicole Tabak (@nicoletabak) April 23, 2021

On the flip side, research proves that pursuing passions lowers stress and ups dopamine. A 2015 study found that people were 34% less stressed and 18% less sad when they engaged in hobbies. Another study found that creative activities have positive effects both on and off the job.

These are just a few tips you can use to help keep social media burnout at bay, or get back on track if you’re already experiencing it. Remember, no job is more important than your own mental health.

Hootsuite can help you stay organized, focused, and prepared to handle anything on social media. Try it for free today.

Get Started

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the3flamingos · 3 years

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8 Things You Will Benefit From If You Do Before 8am Every Day

Life is busy. It can feel impossible to move toward your dreams. If you have a full-time job and kids, it's even harder. How do you move forward?

If you don't purposefully carve out time every day to progress and improve, without question, your time will get lost in the vacuum of our increasingly crowded lives. Before you know it, you'll be old and withered, wondering where all that time went.

As Harold Hill has said, "You pile up enough tomorrows, and you'll find you are left with nothing but a lot of empty yesterdays."

Rethinking your life and getting out of survival mode This article is intended to challenge you to rethink your entire approach to life. The purpose is to help you simplify, focus on what's meaningful, and live and work with intention. To live your life BY DESIGN.

When you orient your life around intentions, you can live every moment on your own terms. You are the designer of your destiny. You are responsible. You get to decide. You must decide, because if you don't, someone else will. Indecision is a bad decision.

With this short morning routine, your life will quickly change. It may seem like a long list. But it's really quite simple:

Wake up; get in the zone; get moving; put the right food in your body; get ready; get inspired; get perspective; and do something to move yourself forward.

Let's begin:

1. Get a healthy seven-plus hours of sleep Sleep is just as important as eating and drinking water. Despite this, millions of people do not sleep enough and experience insane problems as a result.

The National Sleep Foundation conducted surveys that revealed at least 40 million Americans suffer from sleep disorders, more than 70 kinds. In addition, more than 40 percent of adults experience daytime sleepiness severe enough to interfere with their activities at least a few days each month -- with 20 percent reporting problem sleepiness a few days a week or more.

On the flip side, getting a healthy amount of sleep is linked to increased memory, longer life, decreased inflammation, greater attention and focus, and lower stress. And much more--Google it.

The rest of this post is worthless if you don't make sleep a priority. What does it matter if you wake up at 5 a.m. if you went to bed three hours earlier? You won't last long.

2. Prayer and meditation to facilitate clarity and abundance After waking from a healthy and restful sleep session, prayer and meditation are crucial for orienting yourself toward the positive. What you focus on expands.

When you start your day grateful for everything you have been given, you start your day with an abundance mindset. When you think in terms of abundance, you stay open to limitless opportunity and possibility. And when you start with that clarity, you will attract the best the world has to offer and not get distracted.

3. Hard physical activity Despite endless evidence of the need for exercise, only one-third of American men and women between the ages of 25 and 64 engage in regular physical activity, according to the Centers for Disease Control's National Health Interview Survey.

If you want to be among the healthy, happy, and productive people in the world, get in the habit of regular exercise. Many people go immediately to the gym to get their bodies moving. I have lately found that doing yard work in the wee hours of the morning generates an intense flow of inspiration and clarity.

Whatever your preference, get your body moving. Exercise has been found to decrease anxiety, stress, and the chance of depression. It is also related to higher success in your career. If you don't care about your body, every other aspect of your life will suffer. Humans are holistic beings.

4. Consume 30 grams of protein Donald Layman, professor emeritus of nutrition at the University of Illinois, recommends consuming at least 30 grams of protein for breakfast. Similarly, Tim Ferriss, in his book The 4-Hour Body, recommends 30 grams of protein 30 minutes after waking up.

Protein-rich foods keep you full longer than other foods, because they take longer to leave the stomach. Also, protein keeps blood-sugar levels steady, which prevents spikes in hunger. Eating protein first decreases your white carbohydrate cravings. These are the types of carbs that get you fat. Think bagels, toast, and doughnuts.

Ferriss makes four recommendations for getting adequate protein in the morning: 1) Eat at least 40 percent of your breakfast calories as protein; 2) do it with two or three whole eggs (each egg has about six grams of protein); 3) if you don't like eggs, use something like turkey bacon, organic pork bacon or sausage, or cottage cheese; or 4) you could always do a protein shake with water. For people who avoid dairy, meat, and eggs, there are several plant-based proteins. Legumes, greens, nuts, and seeds all are rich in protein.

5. Take a cold shower Tony Robbins starts every morning by jumping into a 57-degree-Fahrenheit swimming pool. Why would he do such a thing?

Cold-water immersion radically facilitates physical and mental wellness. When practiced regularly, it provides long-lasting changes to your body's immune, lymphatic, circulatory, and digestive systems that improve the quality of your life. It can also increase weight loss, because it boosts your metabolism. A 2007 study found that routinely taking cold showers can help treat depression symptoms, often more effectively than medications. That's because cold water triggers a wave of mood-boosting neuro-chemicals that make you feel happy.

So jump in. Your heart will beat like crazy, and then, after like 20 seconds, you feel fine.

For me, a cold shower increases my willpower and boosts my creativity and inspiration. While standing with the water hitting my back, I practice slowing my breathing and calming down. After I've chilled out, I feel super happy and inspired. Plus, it's healthy to do something in the morning that kind of freaks you out. It gets you feeling alive and sets the tone for living outside your comfort zone.

6. Listen to or read uplifting content Ordinary people seek entertainment. Extraordinary people seek education and learning. It is common for the world's most successful people to read at least one book per week. They are constantly learning.

I can easily get through one audio book per week by listening during my commute to school and while walking on campus. Taking even 15 to 30 minutes every morning to read uplifting and instructive information changes you. It puts you in the zone to perform at your highest.

Over a long enough period of time, you will have read hundreds of books. You'll be knowledgeable on several topics. You'll think and see the world differently. You'll be able to make more connections between different topics.

7. Review your life vision Your goals should be written down -- short term and long term. Taking just a few minutes to read your life vision puts your day into perspective.

If you read your long-term goals every day, you will think about them every day. If you think about them every day, and spend your days working toward them, they'll manifest.

Achieving goals is a science. There's no confusion or ambiguity to it. If you follow a simple pattern, you can accomplish all of your goals, no matter how big they are.

A fundamental aspect of that is writing them down and reviewing them every single day.

8. Do at least one thing toward long-term goals Willpower is like a muscle, because it depletes when it is exercised. Similarly, our ability to make high-quality decisions becomes fatigued over the course of the day. The more decisions you make, the lower their quality and the weaker your willpower.

Consequently, you need to do the hard stuff first thing in the morning. The important stuff. If you don't, it simply will not get done. By the end of your day, you'll be exhausted. You'll be fried. There will be a million reasons to just start tomorrow. And you will start tomorrow -- which is never.

So your mantra becomes: The worst comes first. Do that thing you've been needing to do. Then do it again tomorrow.

If you take just one step toward your big goals every day, you'll realise those goals weren't really far away.

#Life Design #Life Design Coaching #Life Coaching #The3Flamingos #The Life Design Coach #Living Rituals #wellness #health #high performance

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angryhausfrau-writes · 3 years

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You Can’t Cross the Same River Twice - Chapter 8

Trapper and Hawkeye do end up going out for drinks with Winchester again. And as funny as it would have been to take him to some shitty dive - to watch him squirm uncomfortably, surrounded by mill workers and longshoremen who hold him as deep in contempt as he holds them - Trapper doesn't do it. Winchester is Hawkeye's friend, and that means something. Plus, he gets to have the moral high ground by taking Winchester somewhere decent. So they go to the nice little neighborhood bar he and Hawkeye frequent. And Hawkeye even manages to finagle the use of the private back room somehow.

So they tell stories and talk shop and joke around. Winchester has a dry, sarcastic sense of humor that meshes well with Trapper's own - when it's not being turned against "the unwashed masses," that is. But they have a nice time mocking the various stuffed shirts on the hospital board. And Hawkeye's heard from BJ and Margaret and shares funny stories of how they're settling in to life stateside. All in all, it's an enjoyable time. Trapper'd do it again.

And then Hawkeye breaks out the deck of cards. The poker game is a friendly one - they're literally playing for peanuts - but it still manages to be cutthroat. Winchester isn't one to back down from a challenge - perceived or real - so he's easy to goad. And Trapper and Hawkeye have known each other for forever, it feels like. They know how to read one another. And they've run a table before, back when Henry Blake was skint and offering twenty-four hour passes as collateral. They'd had a very nice weekend in Seoul off the back of that game. So they run Winchester into the ground. But he's a good sport about it - well, if angry promises of retribution can be called being a good sport. He's at least still talking to them afterwards.

It becomes kinda a regular thing, the poker game. The bar's happy enough to let them use the room every other Thursday - even though Trapper's not a heavy drinker anymore and Hawkeye's still sticking to Shirley Temples. Trapper wonders what exactly Hawkeye promised in exchange. But he's not missing any family heirlooms or internal organs, so it's probably fine. At least Winchester has come around on the merits of Irish whiskey and he ups their tab significantly with top shelf hooch.

Other players get slowly added to the game. Trapper invites Dr. Westham, who'd been stationed in Tokyo before Winchester's time but they still know - and despise - a lot of the same people. Hawkeye brings along Nurse Freeman from the clinic and she has the poker face of an Egyptian statue and the card counting skills of a mob professional. And she'd been at a field hospital at the tail end of WWII so she has her own stories of the Pacific theater. In all honesty, it's a little like being back in the Swamp at one of their weekly "medical conferences." Although now they're playing to remember the war - or parts of it, anyway - instead of to forget it.

Still, it seems natural to walk in one evening and see Sidney Freedman sitting there at the table. Trapper half expects Sam Pak to pop out from somewhere.

Hawkeye's following close behind and Trapper hears his breath catch on seeing Sidney. But when he exclaims, "Sidney! What are you doing here?" he sounds joyous, not anxious.

"Hello, boys." Sidney gets up and they shake hands warmly. "Dr. Winchester has stayed in touch and when he mentioned your little bi-weekly poker game, I figured I'd take a vacation."

Hawkeye's surprised it was Charles who stayed in touch with Sidney. He was very clear in his disdain for psychiatrists. But mostly, Hawkeye's just glad Sidney's not here for him. Because sure, he's still messed up by everything he went through. They all are or they never would have formed this little card club - this place where they can talk about what they'd seen and done during the war - talk and be understood. But he's not lost the way he was at the end of the war. He's found a purpose and a life and a self. A new balance of normalcy. But he doesn't want to think about all that right now. Like Sidney, he's just here for a poker game.

And the game is fun, the banter witty. Even though Hawkeye can practically see Sidney whip out a mental notepad when he mentions the clinic or child patients or anything that brushes close to his previous trauma. But he's been friends with Sidney for a long time and knows that's just who he is. He can no more turn off his assessment of the psychological than Hawkeye can his assessment of the medical. So when the game winds down and after a brief, nonverbal conversation with Trapper - one that Sidney also makes mental notes about - Hawkeye invites him to stay over at their house instead of finding a motel or taking a very late train back to New York. And Sidney accepts.

Hawkeye's pretty sure Sidney had Trapper and him figured out way back in Korea. And he never said anything then, so Hawkeye's not too wary about directing him to the guest room while he and Trapper get ready for bed pretty much as normal. They do maybe tone down the kissing a little. Just a little, though. All Sidney does is smile an enigmatic smile and wish them good night.

Sidney's still at the house when Trapper comes home from work. And they'd told him to make himself at home. So he just asks Sidney if he's ok with lamb and green beans and baked potatoes for dinner - and if there's anything he can do to make things a little closer to Kosher.

"I made it through three years of army food," Sidney replies, deadpan. "I'm sure whatever you make will be fine."

"I don't know if I should be insulted or not," Trapper jokes.

"Insulted. Always." Hawkeye must have caught the tail end of their conversation there, coming through the front door. "Sidney's like Father Mulcahy. Behind that innocent face is enough snark to level a city."

Hawkeye's clearly in a cheerful mood.

"Good day at the office, dear?" Trapper asks.

"Yep! It was just a lot of preventative stuff, routine checkups. I think the biggest injury I saw all day was the paper cut I got filling out order forms. You?"

Trapper shrugs into the beans he's washing. "Couple broken bones and an exploded spleen. Plus the usual bellyaching from Dobbs. How bout you, Sidney? I came home and the living room had been re-carpeted in your notes."

Sidney sighs. "I haven't been completely honest with you two. I've been asked to write a paper on my methods of treating battle fatigue at the front during the Korean war."

"Hence your trip to our little 4077 outpost." Hawkeye's expression has closed off.

"A working vacation." Trapper's own tone is caustic.

"I'm not here to make notes on any of you," Sidney is quick to reassure. "But I think it will be. Helpful. To my own mental state to be back among you all. The 4077 was always how I gauged my own sanity. And writing about Korea has brought those days back in a way I didn't quite expect."

Trapper looks to Hawkeye for direction. He'll remove Sidney bodily from their home if Hawk wants. Hawkeye looks back, gaze level, and they come to a consensus.

"Well, I can't claim that either of us are any saner than we were in Korea, but you're welcome to stay for a while. And if you have any questions for me, you can just ask." Hawkeye gives a wry smile. "I can't guarantee I'll have any answers, though."

They all relax a little.

"Thank you. Both for letting me stay in your home and for offering to let me take a peek under the hood. But for now, is there anything I can do to help with dinner?"

So the rest of the evening passes and they don't talk about anything more serious than the world series.

Hawkeye had been. Cautious. About having Sidney stay for longer than a night. But he's a considerate house guest. Helpful around the house and not a stifling presence. He even spends an evening with Charles so that Hawkeye and Trapper can have some time to themselves - and his sacrifice is very appreciated. But Hawkeye's been holding his breath, waiting for Sidney to start in on the surely lengthy list of questions he's saved up. So he's not surprised when Sidney sits down across from him at the kitchen table and asks if they can talk.

He is surprised when Sidney opens with, "So what do you remember about Steve Newsome?"

"Uh," Hawkeye has to think a bit. "He was a good surgeon. He'd been in some of the really heavy stuff early on but ended up transferred to Tokyo. The 4077 called him up as a temporary replacement and he was great in OR the first shift. But somewhere in the second batch of wounded, he just... got lost. Couldn't make a decision on whether to amputate or not. And then he just. Walked out of the operating room. BJ and I tracked him down and he was just sitting there on the ground. Face blank. And when we got him to talk, he just kept saying he couldn't get the blood off his hands. His clean hands. That's when Potter had you called in. Also, I think he was from Chicago."

Sidney's taking notes in a real, actual notebook so hopefully something in the little Hawkeye remembers is helpful.

"Do you know what triggered his difficulties in OR? Something about the patient?"

Hawkeye struggles to remember. "No, I don't think so. He wasn't like me where it was one single thing that reminded him of another single thing. I think he just. It was too much. Everything he'd seen and done in the past was layered over everything he was seeing and doing in our OR. He couldn't stand up under that weight." It makes Hawkeye wonder what would happen to any of them if they got shoved into another MASH in another, future war. He hopes they'll never have to find out.

Sidney nods and makes more notes.

"Can I ask why you're asking me about Newsome? Didn't you treat him in Tokyo?" Surely Sidney knows more about the man than anyone from the 4077.

Sidney sighs. "While I was the one to come collect him and I did an initial intake interview, he was moved to another psychiatrist for treatment. My caseload was too heavy to spend much time thinking about him. But now that the war is over and I've been asked to provide this paper, I find myself wanting to tie up loose ends." He pauses. "Unfortunately, there's as much infighting and posturing in psychiatry as there is in surgery. The doctor who treated Steve Newsome feels he's been spurned by the American Psychiatric Association and so refuses to offer any assistance."

Hawkeye groans. "Why even go into medicine if you care more about your ego than your patients?"

Sidney laughs. "Why indeed? Sadly, psychiatry can tell us nothing other than sometimes, people are assholes."

Sidney Freedman departs for Chicago a few days later. And Hawkeye is slightly surprised that he's sad to see him go. He'd had mixed feelings about the man after his stint in the Tokyo funny farm. But it seems like they'll be able to be friends again as civilians.

So Hawkeye supplements his handshake with a genuine, "Hope to see you again soon, Sidney."

And Trapper adds, "Yeah, you're always welcome at the poker game - as long as you keep losing." His grin is teasing, protective edge gone along with Hawkeye's reservations.

"Thanks, boys. I'll be in touch."

With a jaunty wave, Sidney boards the greyhound - headed for Chicago, Steve Newsome, and parts unknown.

#mash #piercintyre #fanfic archive #you can't cross the same river twice #chapter 8

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tech-battery · 4 years

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HP Pavilion x360 Convertible 14 review: A good laptop with better competition

The HP Pavilion x360 Convertible 14 (dw0097nr) is a competent convertible laptop for handling the day-to-day workload of a work-from-home or distance-learning experience. It also offers some unique features, including a rare cellular option and a full-sized SD card slot. The USB-C and HDMI ports allow for two additional displays, including 4K support. While these attributes work in the Pavilion x360’s favor, its middling performance and underwhelming battery life make other laptops we’ve tested in its price range seem like a better deal.

This review is part of our ongoing roundup of the best laptops. Go there for information on competing products and how we tested them.

As a convertible, HP’s Pavilion x360 Convertible 14 rotates easily into tent mode. The hinge is engineered well, preventing the laptop from sagging, even as it approaches a 180-degree angle.

HP Pavilion x360 Convertible 14 basic features

HP’s Pavilion x360 Convertible 14 hasn’t been on the market for long, but you may find that you’ll have a difficult time buying one—evidence of the buying spree brought on by the need to work/study from home during the pandemic. The laptop is currently available for $700 on HP.com, but in the course of the review it was sometimes sold out.

In case you can’t find it, HP representatives recommended some virtually identical alternatives. The $650 HP Pavilion x360 Laptop 14t-dw000 lacks the Optane memory option and LTE WWAN. The $586.95 HP Pavilion x360 14t-dh200 is even more similar, though it also lacks WWAN options and you’ll need to pay a bit more for the 1080p display option. Both the 14t-dw000 and 14t-dh200 were in stock at press time, however, and should offer comparable performance.

Keep in mind that in all these machines, the processor’s “G1” suffix denotes the minimal amount of graphics capability provided. Higher-end members of Intel’s 10th-gen Ice Lake family offer more visual horsepower.

Here are the specs for the unit we tested:

Display: 14-inch (1920x1080, WLED) multitouch, 250 nits (rated)

Processor: Intel Core i5-1035G1

Graphics: UHD 620

Memory: 8GB DDR4-3200 SDRAM (1 x 8 GB)

Storage: 256GB SSD+16GB Optane

Ports: 1 USB-C 3.2 Gen 2 (10Gbps, charging, display), 2 USB-A 3.2 Gen 1 (formerly USB 3.1, 5Gbps), 1 HDMI 2.0, SD card slot, 3.5mm jack, SIM slot (as reviewed)

Camera: 720p (user-facing)

Battery: 41.3Wh (reported), 43Wh (rated)

Wireless: WiFi 6 (Intel Wireless-AC 9461 802.11ac) and Bluetooth 5, with Connected Modern Standby; Intel LTE (XMM 7360) SIM slot (as reviewed)

Operating system: Windows 10 Home

Dimensions (inches): 12.76 x 8.70 x 0.74 inches

Weight: 3.55 pounds

Color: Natural Silver (Exterior)/ Ash Silver (Interior)

Price: $700

Overall build quality and display

HP’s Pavilion x360 14 emerges from its box a bit on the heavy side, though that’d only be an issue if you actually traveled with it. Our review unit boasts the rather generic Natural Silver exterior. A narrow band of silver runs around the edge of the Dark Ash Silver keyboard deck.

Because the Pavilion is a 360-degree convertible, it flips smoothly from clamshell back into tent mode, supporting its own weight. During a year when we’ve been stuck inside most of the time, I’ve grown to appreciate laptops that can serve as portable entertainment centers during off hours.

Above the keyboard lies an unobtrusive grille from which the Pavilion x360 14 vents its warm air. The laptop puts out a steady whoosh of fan noise, even occasionally during routine tasks such as typing this review. It’s both soft and fairly constant enough, however, to fade into the background as white noise.

HP’s display is passable, a common quality level among lower-priced laptops. Its backlight has a top brightness of about 250 nits, the bare minimum for what we consider to be sufficient for indoor work. My downstairs office gets minimal outside light, and I found the display to be just slightly on the dim side. Color fidelity seemed adequate, however, with sufficient viewing angles from either side. Just don’t expect to use it outdoors.

At this price point, a laptop’s aesthetics should be a bonus, not part and parcel of the experience. No one can help but notice, though, the wide lower display bezel of about an inch and a half. Though the side (quarter-inch) and the top (three-eights of an inch) bezels are slimmer, the overall effect is that the display feels a bit cramped.

Fortunately, the available ports adorning the HP Pavilion x360 Convertible 14 make it easy to expand beyond the built-in display. HP includes both an HDMI 2.0 as well as SuperSpeed 10Gbps (formerly known as USB-C 3.2 Gen 2).

Unfortunately, though the HDMI 2.0 cable supports a single 4K monitor at up to 60Hz, the Core i5-1035G1 couldn’t manage to push my external 4K display beyond 30Hz. For those with sensitive eyes, the slow refresh rate can look jarring. Anything with motion—video, for example—can look jerky and, over time, can fatigue your eyes. Even typing on an otherwise static screen can be wearing. This problem, however, completely goes away if you have an external 1080p monitor, which the Pavilion x360 14 powers at a comfortable 60Hz.

HP supplies a 45W power supply inside of the box, which uses a round “barrel” connector to charge the laptop. Alternatively, you can use a third-party charger to charge the laptop via the USB-C port.

Typing, audio and camera

I tend to prefer keyboards with more pronounced key travel, so the shallow keyboard on the HP Pavilion x360 Convertible 14 wasn’t especially comfortable over prolonged use. I almost always write a laptop review on the keyboard of the device that I’m reviewing, and I’ll be happy to go back to something which allows my fingers more flexibility.

My only other complaint is that the individual keys aren’t especially large. Otherwise, the Pavilion’s keyboard provides a comfortable typing experience. Its only other quirk is the column of Home, Pg Up, and related keys that runs along the right side of the keyboard, rather than the lower right-hand corner (as is more common).

Laptop audio is rarely good, and the Pavilion x360 Convertible 14 failed to convince us otherwise. Its speakers are thin, tinny, and generally unpleasant for listening to music or other audio, possibly because of the lack of low-end boost. Mid- to high-pitched music, like Molly Sandén’s “Husavik (My Hometown),” for example, sounded pretty good.

Normally, audio enhancement technologies help somewhat. Bang & Olufsen tuned the speakers and provided an audio utility conveniently designed with an equalizer and noise cancellation for the available microphone. But even headphones can’t really help; your best bet is to boost the bass as much as possible.

The same utility manages the microphone’s noise cancellation, which I found to be somewhat hit-and-miss. The B&O utility can be configured to filter out everything but your voice. It did a superb job at filtering out the back-and-forth of baseball announcers calling the game while I recorded my voice. One consequence, though, is that my voice’s volume levels fluctuated unexpectedly, which would be noticeable on a Zoom call. Using a headset should bypass all these limitations.

The HP Pavilion x360 Convertible 14 uses a 720p camera (as most laptops do), and I was pleased with its color fidelity. Unfortunately, there’s no Windows Hello capability at all—no depth camera, and no fingerprint reader either.

You may notice that this laptop includes an SSD plus Intel’s Optane Memory technology, which Intel designed as a sort of cache to improve app loading times. In general, the quick access to data that any SSD offers, relative to an old laptop with a spinning hard drive, will be noticeable. Don’t buy this laptop for the additional Optane capabilities, however, as it doesn’t make a meaningful difference.

A mix of bloatware and useful utilities

HP’s consumer laptops tend to ship with a hefty serving of bloatware, extra apps that HP preloads in hopes you’ll try them. HP JumpStarts, an app that lives on the Taskbar, serves as a gateway to the HP Support Assistant plus other offers: a one-month trial of Microsoft 365 for new customers, free games from WildTangent, and more. Amazon and Dropbox have shortcuts in the Taskbar. Separate apps in the Start menu offer 25GB of Dropbox storage free for a year, and there are shortcuts to ExpressVPN, Spotify, Netflix, and more. The Pavilion also ships with a three-month subscription to McAfee Personal Security.

HP offers a wealth of its own utility software, most of which serves a useful purpose—but there’s just so darn many of them! The HP Support Assistant, for example, includes useful driver updates for various components within the system, but it’s separate from Windows Update, and that’s distinct from the app-specific Microsoft Store. Dig though and you’ll be rewarded, as there’s a terrific amount of information and diagnostics available.

We didn’t test one aspect of the HP Pavilion x360 Convertible 14: its cellular capabilities. I normally plug in a SIM and drive around my Bay Area town, testing throughput and coverage. Unfortunately, wildfire smoke levels were at unhealthy to toxic levels during my testing period, making drive tests inadvisable. I live at the periphery of a cell-phone tower’s range, which also wouldn’t be a fair test of the Pavilion x360’s abilities.

Performance is merely average

Our performance assessments takes into account repeatable benchmarks as well as direct experience. As part of the review process, I used the HP Pavilion x360 Convertible 14 for about a week, running it with dozens of Edge tabs open, alongside apps like Zoom and Microsoft Teams. With fifty or so tabs open, including streaming video from a MLB playoff game, I noticed a bit of input lag in how the Pavilion responded. Under the same conditions, but with an additional Zoom call running, I noticed that the laptop’s display fuzzed slightly, and briefly, as if the GPU couldn’t quite handle the load. That’s my everyday, work-at-home environment, though, and overall the Pavilion handled it very well. Streamed videos from YouTube and Netflix worked fine on the Pavilion’s own display.

Attaching an external 4K monitor created a few hiccups, and not just with YouTube streaming (where downsampling and upsampling resolutions sometimes resulted in choppy video). The Pavilion x360 Convertible 14 actually crashed twice when I was playing back YouTube videos in Edge, switching playback resolutions, and dragging videos back and forth to an external monitor. The bug wasn’t completely repeatable, but I also experienced it while highlighting fields in Excel, after I had updated the graphics driver. HP didn’t have any advice for us by press time, but to be fair, secondary displays can introduce complexities.

What follows are results from our suite of synthetic and real-world benchmarks. We compared the HP Pavilion x360 Convertible 14 to its competition within the budget and mid-range laptop PC category. Its results are highlighted in red, below.

PCMark 8 Work/Creative: Everyday tasks

UL’s PCMark 8 Work test measures how well the laptop handles office tasks, from spreadsheets, word processing, and VoIP calls. Most laptops perform competently here, and any score over 2,000 is a good thing.

The PCMark 8 Creative benchmark assesses the laptop’s ability to perform more intensive tasks like video editing and photo manipulation, leaning more heavily on the integrated GPU for some light gaming. You shouldn’t expect to do much of the latter with the Pavilion x360 Convertible 14, though we’ll look at this more closely with the 3DMark test a bit later.

Cinebench: CPU performance

We use Maxon’s Cinebench test to look at the raw output of the CPU. The R15 test is older, meaning we have a broader base of laptops for comparison. It’s also a fast test, providing a snapshot of how the PC manages a “sprint” of processing demand. We use the multi-thread benchmark to evaluate how well the laptop does with all cores enabled. The single-threaded test, while applicable to most mainstream tasks, tends to yield pretty much the same result regardless of CPU.

The Core i5-1035G1 inside is a quad-core processor, with eight processing threads. While its score is acceptable, it’s the slowest of all the compared laptops with the same CPU.

HandBrake: Sustained CPU workload

Where Cinebench is a sprint, HandBrake is a prolonged CPU test, where we transcode a movie into a format appropriate for an Android tablet. It’s useful as a measure of how well the laptop is thermally managed: An overheated laptop will have to clock down to avoid exceeding its thermal limits. Conversely, a well-cooled laptop will be able to run in an elevated turbo mode for longer, completing the job faster. It’s here that a well-designed laptop with a slower CPU can compete with a faster processor in a poorly-designed notebook PC. The Pavilion x360 Convertible 14 again posted a lower score against the competition.

3DMark Sky Diver: Graphics performance

The 3DMark Sky Diver test is where we can examine the laptop for its gaming abilities. Let’s be clear: The “G1” designation is Intel’s signal that its graphics capabilities represent the least of Intel’s Ice Lake offerings, so we’re not expecting too much here. This is clearly not a gaming PC, and its mediocre score attests to that.

Battery life (video rundown test)

We end with battery life, an ordinarily critical aspect of a laptop that doesn’t mean quite as much with a global pandemic keeping us close to home. Nevertheless, it’s good to know whether you’d have the battery life to work outside, stop at a sidewalk cafe, or just crash on the couch for a change of scenery.

The Pavilion x360 Convertible 14’s 43Wh battery is on the small side for a laptop of its size, and that hurts it here. The laptop’s lackluster seven-plus hours of life might have been par for the course 18 months ago, but many laptops we see nowadays easily exceed 10 or more hours.

Conclusion: Good but not great

The HP Pavilion x360 Convertible 14 should suffice for working or learning from home. In our real-world use, it never felt especially poky. However, the numbers don’t lie: You can do better. From a performance standpoint, this is really the moment for AMD-powered laptops, such as the $655 Acer Swift 3. Acer’s recent $650 Spin 3 also compares favorably. If performance isn’t your priority, you might still have regrets about the battery life or the dim display.

There are always going to be trade-offs in low-priced laptops. The HP Pavilion x360 Convertible 14 just toes that line between acceptable and unacceptable compromise.

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sandralmuller · 4 years

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10 tips to help you become a more productive, prolific and profitable writer

I don’t know anyone who doesn’t want to be a more productive, prolific and profitable writer.

These tips work for me. I experiment a lot and love discovering how our brains work. I use this to my advantage. I like knowing the hows and whys behind our behaviour.

This list is what I do to improve the quality and quantity of my output. This isn’t about what you SHOULD do. I hate that word ‘should’. You need to find the things that will help you focus and become a more productive, prolific and profitable writer. Not all of these tips will apply and fit the way your brain works.

I can smash out blog posts and sales pages for my paying clients quite quickly. I can easily write 1000 quality words in about an hour. This is for tasks where I don’t have to worry about content design, ponder high-level concepts and how all the bits fit together. Those sorts of pages take a lot longer.

The quicker I can write, the more profitable I become.

So can you.

1. Decide yesterday

I decide each evening what to wear the next day, what my son will wear, what he needs to take to school, what I’ll eat for breakfast, what I’ll do if it’s pouring and I can’t go for my morning walk.

We all get crippled by decision fatigue as the day wears on, so any decisions I can make the night before leaves more space in my day for the more important decisions.

2. Don’t look at your phone for the first hour of your day

Most days I don’t switch on my phone until after I’ve done the school drop off, and even then it’s just to listen to a podcast on my walk home.

The longer I leave it to check email, social media, notifications and other messages, the less hold those things have on me during the day. I feel less drawn to checking my phone during the day and less likely to feel the lure of Facebook as a distraction.

This has been like magic for me.

Give it a go for a week and see if you notice a difference, too.

3. Believe you’re a good writer

I’ve been doing this word herding thing for years.

I know I’m a good writer.

I don’t worry or fret about what my clients will think because I know I’m a good writer and whatever their feedback, I’ll be able to action it.

I don’t let that nagging doubt get in the way of smashing out the words. It’s rare that I miss. A tweak here or there and lately my first drafts have ended up online without a second look from me. The amount of fretting we do does not equate the outcome.

Why bother fretting about the words when I know my clients will be happy? Less fretting helps me become a profitable writer.

I don’t doubt myself. Neither should you.

In situations where I’m writing about an unfamiliar topic, I pay someone to run their eyes over it for me to give me that assurance.

4. Outline outline outline

I rarely, if ever, write a page without an outline.

It’s something I’ve built into my process.

Then when I sit down to write those posts, I can smash them out in about 1-1.5 hours. But my clients pay me for the outcome, not my time. This is one way I’m becoming more profitable.

In my outlines, I include:

headline

dot points for the introduction

heading 2s and 3s

bullet points of ideas under each heading

the wrap-up

the call to action (CTA)

Two things happen when I follow this process.

I fiddle with the structure the order of priority and while I’m doing that…

My subconscious mind writes the thing for me.

Sometimes I’ll share these outlines with clients before I write them to make sure I’m on the right track. This avoids wasting time and helps deliver the content my client wants.

5. Set time limits and be accountable

I run Pomodoro sessions, which are 25-minute work sprints, with my mastermind business buddies.

Apparently, 25 mins is the sweet spot for getting stuff done.

Pom sessions, as we fondly call them, are a great way to keep you and your business besties focused and accountable.

Plus they have the social benefit of being a virtual water cooler. A bit of banter, a problem solved, and we’re all back into it for another 25 minutes.

We meet face-to-face via a video chat tool like Google Meet, Whereby or Zoom. We turn the sound off, but leave the video on.

6. Avoid social media

Last year I tracked all my social media usage and found I was on it 20-25 hours per week. That’s like a solid part-time job.

Once I realised that, I dropped my usage back to something more reasonable, under 10 hours per week. That left me with more hours to create and invoice. Hello, profitability.

Avoiding my phone in the morning helped with that. When I’m super focused, I won’t even check socials until after hours.

But if I need to visit Facebook to check something or round up my business buddies for a pom session, I set an alarm. Facebook is designed to suck us into its vortex. That quick check is lost to 20 minutes of scrolling. Ooops.

7. Ditch the To Do list

Controversial, I know. I hear the intake of breath from here.

If it ain’t scheduled, I ain’t doing it.

Just like I don’t run a notebook for capturing ideas (because if it’s a good idea I’ll remember it – if it’s crap, I won’t nor should I), I don’t run a To Do list.

I used to have notebooks filled with To Do lists of all the ideas for each of my businesses listing all the things I would, could and ‘should’ do… one day.

I’ve killed that that stuff to lighten my mental admin load. And it feels great.

If it’s important, instead of writing it down as a task to tick off a list, I’ll schedule it in my calendar and actually do it.

There’s a massive mental load that comes with carrying infinite to do lists around with us. I’d rather give that energy to something that will make me more profitable.

If a task is important enough, I’ll remember to do it. But otherwise, there’s my calendar spreading out tasks over the week. I know at a glance how much capacity I have (or don’t have) to take on more work.

8. Write faster

I am forever grateful for learning to touch type on a rickety old typewriter in high school. And for my job as a media monitor during my last year of uni. I had to summarise news — radio and TV — for about 9 hours a day, 3 nights per week.

My typing speed jumped from a peckish 40 wpm to more like 100 wpm.

I probably do about 80 wpm these days and 100 wpm when I’m in the zone.

If you’re doubtful you could ever become a fast typist, experiment with dictation software like otter.ai and the dictation function in Google Docs. We speak faster than we type.

I’ll experiment with dictation software over the coming months to see if it improves my writing speed and overall productivity.

9. Junk in = junk out

Y’all are prolly gonna hate this one. No sweetie treats to fuel your day.

I also experimented and found that I work well when I’m a bit hungry. Not hand-shakingly fatigued hungry. But a little hungry.

So, I eat lightly for breakfast and lunch. I don’t snack at all in between meals.

I’ve been doing this for 6 weeks straight. It has improved my focus and output immensely.

On the weekend, I cook a big batch of soup or lentils and eat that for lunch every day. Again, it means less decision making. I don’t mind eating the same thing every day, so long as it’s yummy.

The same junk in= junk out theory applies for what you’re binge-watching or reading.

I haven’t watched commercial TV for years now when I come across it, it’s as irritating as a fly stuck in my ear.

When I lived in Korea, I didn’t watch any TV for about 3 years other than Game of Thrones and the odd series here and there.

I finally succumbed to Netflix earlier this year, and Disney and Amazon Prime, and my reading level dropped off from 1 to 2 books per week to zero per month. Ooops. But I choose my programs judiciously and I’ve since reduced my Netflix time and started reading again.

10. Schedule exercise

If I don’t exercise first thing in the morning, it doesn’t happen at all.

Taking a brisk 30 minute to 1 hour walk is the best thing for my focus and clarity.

I don’t think of it as taking time out of my day.

Even if you do none of the above tips, this trumps it all.

Exercising adds time to your day.

Blaze your own trail to becoming a profitable writer

This is definitely not a list of shoulds. And I don’t do all the things on this list all the time. But the more I do, the more productive and profitable I become.

If your goal is to become a more productive and profitable writer, then I recommend experimenting with what works best for you.

What are your best tips for improving your writing efficiency? Let me know in the comments below.

10 tips to help you become a more productive, prolific and profitable writer was originally published on The Smarter Writer

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allenmendezsr · 4 years

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Prasara Yoga: Flow Beyond Thought

New Post has been published on https://autotraffixpro.app/allenmendezsr/prasara-yoga-flow-beyond-thought/

Prasara Yoga: Flow Beyond Thought

Buy Now

Unlock your innate Flow and find physical, mental and spiritual expression in motion! Explore and integrate your breath, structure and movement to release tension, strengthen the body and cultivate personal mastery.

*The above is a symbolic depiction of the product’s content. For illustration purposes only./> The complete product’s content comes in a digital/downloadable format.

Please Note: This is a downloadable program. You will NOT receive a physical package shipped to you in the mail. The entire package will be immediately available for you to download and get started right away after ordering. This digital package is NOT available in stores, so you can only access it through this website. Clicking the order button will take you to a secure page for the transaction by Clickbank, the most popular online payment processor of digital products in the world. Upon confirmation of your order, you will have access to the registration page where you will choose user credentials for your download page. The written material is in the PDF format, so you will need Adobe Reader installed on your computer to open the files. The video files are available in .m4v format. File size for printed material – 29MB. Video files range from 2.5MB to 234MB. Appr. total space needed: 1.03GB.

Prasara is an ancient Sanskrit term meaning “flow without thought.” Man’s natural state of peak performance is one of relaxation and spontaneity beyond the influence of ego and fear-reactivity. Internationally renowned champion, coach and fitness expert Scott Sonnon presents a unique approach for realizing your creative expression of self. Described by some as “what yoga is supposed to be”, this program moves beyond set patterns and static poses to transform the practitioner into a physical artist recreating one’s self with each movement.

At times resembling breakdancing, yoga, martial arts, gymnastics or other familiar disciplines, Prasara Yoga is the next evolutionary step in the painstaking development of biomechanical exercise and Circular Strength Training® for Three-Dimensional Physical Preparedness.

New Progress from Ancient Methods

Coach Scott Sonnon – the man responsible for introducing the Prasara approach to the West:

“Are the movements in Prasara Yoga new inventions? Yoga is thousands of years old, but this method of “flow beyond thought” (which is what Prasara means in Sanskrit) was virtually lost to the world because of the freakish fixation on conventional weights and $14,000 treadmills. Most “weekend certification” yoga in the West tries to teach you a few basic yoga poses so you can “stretch out” – which is like eating a healthy nutritious meal so you can stop your tummy from growling: it’ll work, but it’s missing the point!

Prasara was written about in 200B.C. in the “bible” of yoga, The Yoga Sutras compiled by the author Patanjali, so it’s not NEW, but it makes a “New You!”

Before Prasara Yoga, I had studied the science of flow with the top researchers in the former Soviet Union, where sport was a political platform. Billions of Rubles were spent in this “think-tank” of Olympic Coaches, Special Forces Trainers, Psycho-Physiologists and Biomechanics Researcher Doctors. I had the privilege of being the first American to study behind that “Iron Curtain” and benefit from their findings. They applied “flow psychology” to all of their athletes and military personnel with uniform success which made the USSR a legendary opponent.

But it wasn’t until I was blessed by becoming a devotee to a living saint that I understood how the Science of Flow is an Art of Living; I discovered how this cutting-edge science came from an ancient physical discipline. There’s nothing “new under the Sun” but there is much that becomes lost to us. And now I have been given the honor of sharing this Prasara Yoga with you.

“Amplifies Your Spirit, Quiets Your Mind and Makes Savage Your Body!”

There’s one primary rationale behind the universal effectiveness of Prasara Yoga – because it finds the hidden vulnerabilities in your body like the missing bulbs on the Christmas tree, plugs them back into your nervous system, and as a result “completes the circuit” allowing an unlimited abundance of energy to CHARGE YOU UP!

So, just investing a few minutes each day in these movements pays off with massive dividends of energy. You get all of the fitness attributes – power, stamina and mobility – simultaneously. And yes, the fat evaporates allowing you to fit back into those fabulous clothes you’ve wanted to adorn your sexy bod. You can have that RIGHT NOW if you stop thinking about it, start DOING it.

14 Ways Prasara Yoga Will Change Your Life!

Dedicate yourself to this program and you’ll transform in record time. As a matter of fact, I’ve compiled a 14 point list of the potent results that thousands upon thousands of others around the planet have reaped from the Prasara Yoga course. Here, read for yourself what others have said:

1. Address the chronic aches and pains from weight-lifting, running, and aerobics.

2. Your body will act as a furnace and begin to melt fat away from your body.

3.Power and Mobility can develop at the same time, so you don’t have to have two programs to develop both ends of the fitness spectrum, just one!

4.Develop true functional muscle, not the bulky immobile kind. Move like a jaguar rather than like a tank.

5. Quintuple your Stamina in 28 days. Never Feel Fatigued Again!

6. 14 Minutes will Feel Fantastic! There is a biochemical change which even rewires your brain to higher efficiency when you invest only 14 minutes (and sometimes less) in my program.

7. Have the ability to express power that conventional weight-training can never give you. Qualitative changes in your movement will make you flow like a world-champion martial artist.

8. The Sufi master I studied with taught me how this method will help slow the aging process through movement, making us feel younger and healthier. Remember, we adapt to what we do not move.

9.Sleep like a smiling baby! Remember what it felt like to sleep completely relaxed and awaken totally refreshed!

10. Get 6 Times the Recovery Rate! When you do get out of breath, faster than even a world-class fighter, you’ll recovery your heart rate and amaze your doctors!

11. Have more free time since you don’t have to waste 2 hours a day at the gym plus driving time, plus gym memberships.

12. Restore your self-confidence. There is unlimited power within you, unstoppable and unquenchable; total strangers will begin to comment on your leadership abilities in a crisis and in life in general.

13. Get plugged in to a deeper energetic power, an undying well-pool of creativity, spontaneity and compassion.

14. Never be gymless, because you are your own health club. Carry your exercise with you wherever you are, whenever you want to play!

“In fifty years of yoga practice, I’ve watched the evolution of this physical and mental discipline from Hittleman to Iyengar to Ashtanga. Coach Sonnon’s PRASARA YOGA is the next logical step, and a master-level thesis on the unity of motion and calm. Yogis: the 21st Century has arrived, and I sincerely believe that Patangali would have heartily approved.” –

Steven Barnes Author, Lecturer, Success Coach

“PRASARA YOGA is a next generation in Yoga! If you are looking to challenge your IQ (Scotts perspectives DO), Yoga (completely unique) and yourself (overcome limitations you weren’t even aware of) than PRASARA YOGA is for YOU!” –

Daniel O’Hara www.PranicHealingOC.com

The First Book on Prasara Yoga! Know Flow – Be Yoga: The Beginner’s Guide to Prasara Yoga

This book is the “bible” of dynamic flow yoga, and its impact on our mental, emotional and physical health. This book culminates years of research into the psychological athletic phenomenon known as “Flow state” or “the Zone”. Now, through this “3rd Evolution of Yoga”, even non-athletes can tap into this biological heritage of the optimal human experience where everything feels, looks, and just “goes right” the way you want it to. With photograph examples and exercise descriptions, this book takes the reader from beginning poses, ties them together with simple breathing techniques and unlocks the most powerful virtue in human physical life: flow.

Join Coach Scott Sonnon, as he walks you through the transitional movements, breath integration and structural alignment of the Series A Flows. The five workouts presented in this video provide high intensity, low impact, total-body cardio, strength training, dynamic flexibility and mental focus techniques in one complete package. Create lean, supple muscle without needless bulk!

Flock of Pigeons: hip opener, knee and ankle strengthener

Diving Dolphin: hamstring and lumbar release, shoulder and neck opener

Spider Monkey: chest, shoulders, arms and upper back strengthener

Forest: leg, glute and core strengthener

Tumbleweed: hip flexor and psoas synergizer, neck relaxer and strengthener

In addition to an instructional section that dissects each of the transitional movements, all five Series A Flows are presented in a beautifully filmed follow-along format that will give you a sense of the grace in movement that is available to you. Whether you practice yoga for physical fitness, emotional centeredness, mental clarity, or sports performance, Coach Sonnon’s Prasara Instructional video will deepen your personal practice in ways you never dreamed possible!

Prasara Performance Overview and Breathing Lecture

Man’s natural state of peak performance is one of relaxation and spontaneity beyond the influence of ego and fear-reactivity. Coach Scott Sonnon presents a unique approach for realizing your creative expression of self. Described by some as “what yoga is supposed to be”, this program moves beyond set patterns and static poses to transform the practitioner into a physical artist recreating one’s self with each movement. A giant step forward in physical culture, this video also includes the following dynamic flowing kinetic chains:

Flock of Pigeons: hip opener, knee and ankle strengthener

Diving Dolphin: hams and lumbar release, shoulder and neck opener

Spider Monkey: chest, shoulders, arms and upper back strengthener

Forest: leg, glute and core strengthener

Tumbleweed: hip flexor and psoas synergizer, neck relaxer and strengthener

Flow lies beneath the rusty armor of fear, anxiety and trauma which our ego carries around like so much luggage. Prasara™ is a physical practice of releasing fear, anxiety and trauma, a practice which releases one’s natural state of Grace, one’s natural Flow. It is a challenging inner journey, calling forth courage, discipline, and faith in our intrinsic Divinity, the still, small voice within that guides us to transformation and a life of service to all beings.

*The above is a symbolic depiction of the product’s content. For illustration purposes only. The complete product’s content comes in a digital/downloadable format.

Medical Disclaimer

Nothing within this information intends to constitute an explanation of the use of any product or the carrying out of any procedure or process introduced by or within any material. Information contained in this material and products is not a substitute for professional medical advice, health care services, or a medical exam. Nothing accessed is to be interpreted as a general or specific recommendation for a specific treatment plan, product, exercise regimen or course of action. Consult your doctor before using any exercise, device, or program. Do not use any exercise, or do a workout, if you have any special medical condition. Only your doctor or a qualified medical professional can provide you with advice or recommendations for an individual ailment, treatment or problem. Use our products at your own risk. Failure to follow instructions and/or using this product in any way other than its intended use could result in injury. When purchasing products, or programs from RMAX.tv Productions, the purchaser understands the risk associated with using this type of physicial activity, and the purchaser understands and accepts the risk associated with following instructions in the material offered here.

Over 21 years of growth, RMAX International has attracted an ever-increasing number of people from all walks of life, and 68 countries around the world. Each day, we co-create this community of “give support – get support”, where all members actively participate in our collective evolution and individual empowerment, led by our health-first fitness flagship: The Circular Strength Training System®. RMAX International evolved from this tribal “give and let give” mentality.

Scott Sonnon was voted one of The Six Most Influential Martial Artists of the 21st Century by Black Belt Magazine in 2010. Men’s Fitness Magazine will also be featuring Scott, in its November 2011 issue, amongst the World’s Top 25 trainers.

Scott Sonnon’s world-famous Circular Strength Training® System was voted the #1 Best Fitness System of 2008 by Cleo Magazine, and “Most Challenging Workout of 2007″ by the New York Post!

Besides thousands of his students, Scott Sonnon has taught his courses to:

* US Customs and Border Protection Air and Marine

* US Federal Law Enforcement Training Center (FLETC)

* US 3/160th Special Operations Aviation Regiment (SOAR)

* New York Police Department NYPD Academy

* LOTAR Counter-Terrorism School, Mitkan Adam IDF, Israel

For more information on Scott Sonnon, please visit his blog.

For support issues, please Contact Us

Required Legal Disclaimer: Due to recent laws from the FTC, it is required that all companies identify what a “typical” result is. The truth is that most people never do anything with the products they buy, so most of the time, they don’t get any results. All testimonials on this site are real. However, the results described are meant as a showcase of what the best, most motivated customers have done and should not be taken as average or typical results. In other words, if you want results, you need to take action. ClickBank is the retailer of this product. CLICKBANK® is a registered trademark of Click Sales, Inc., a Delaware corporation located at 1444 S. Entertainment Ave., Suite 410 Boise, ID 83709, USA and used by permission. ClickBank’s role as retailer does not constitute an endorsement, approval or review of this product or any claim, statement or opinion used in promotion of this product

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emilyyhill · 5 years

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Doing the health thing.

As many of you know, the past four to six months has been an absolute roller coaster for me health wise. I have had more diagnoses than I can count on one hand but nothing was drastic enough for to elicit a dramatic response. So I kind of just wandered through this ridiculous season until everything clicked and we worked something out.

Now I’ve only felt good for three weeks, so I’m still taking this very slow. I am not getting too excited just yet. But:

I went super MIA for a good while there. As I’ve reemerged and shared what’s been happening with friends, I hear so many people saying “I feel like that too!” or asking “How on Earth did you get better?” So here we are. The list of things I’m doing to help get/keep me healthy.

Now I’m not a doctor or health professional by any stretch – this is purely what I’ve done and what MY TEST RESULTS informed MY DOCTORS and HEALTH PEOPLE. So please don’t take this as gospel truth.

But I feel like I have some advice for those feeling a bit stuck in a cycle of health that definitely isn’t what it should be.

First things first, it’s not normal to be exhausted. Full stop. We live in a society where we are busy all the time, and a lot of us are unknowingly addicted to a substance (*cough* coffee *cough*) to try and alleviate underlying sleep deprivation. This is not sustainable – you should never be that busy that you are always feeling like you need a weeks worth of sleep.

It’s also not normal to feel tired after 8-10 hours of sleep. Fatigue and daytime sleepiness is a HUGE indicator that your body is not functioning at its peak. It means that something is lacking: whether it be sleep, nutrients, water, positivity – all of things contribute to our energy levels.

For example, fatigue and daytime sleepiness can be a symptom of: • Low iron or excess iron – iron’s can be annoying like that; • Mental health conditions like depression or anxiety; • Food intolerance and IBS; • Sleep apnea or poor sleep routines; • Low blood pressure; • Glandular fever or cytomegalovirus (or a bunch of other viruses); • Super simple things, like dehydration, jetlag or overeating (that post Christmas nap is definitely supported by s c i e n c e); • About a million other things.

So if you are feeling tired even after a regular night’s sleep, first consider your schedule and then consider a further investigation into the inner workings of that hot lil bod of yours 😏

I hear you: “That’s great Em. But who can help me? My doctor doesn’t care because I don’t have blood gushing out of a limb that’s falling off!” I feel you: My doctor ignored me for YEARS until I crashed real bad, and even then, he didn’t really care. *sigh* Not a fun time. Obviously I don’t go to that doctor anymore.

Go see a naturopath. But a good one. Not a hippie one.

Not that I’m against hippie naturopaths, I’m sure they are helpful too. But if a naturopath is going to be your main port of call for recovery, make sure you are seeing an experienced, degree qualified natural health specialist. Looking into your eyes with a shiny light is not enough on it’s own. Make sure they know their stuff.

Make sure they are using reputable brands of supplements (Metagenics, BioCeuticals, MediHerb etc.) that require practitioner prescriptions – in other words, you can’t just buy the supplements “over the counter”. And, they should recommend more than just essential oils.

Naturopathics can be a slow process, and it might take a while for you to see some changes. They look for the cause of the problem and try to resolve that, rather than putting band aids on things (an approach typically taken by mainstream medical doctors). But, for me, once we worked out what was causing my issues, it was a BINGO moment and I hit the health jackpot within DAYS.

Heads up: naturopaths by definition are a bit alternative. They’ll definitely ask about your poo, want to poke you and their machines make weird sounds but hey, it’s usually pretty non-intrusive.

It can also be expensive, especially when you start taking supplements and vitamins. It’s also not recognised by Medicare or most private health insurance, so it’s usually an out of pocket expense. I totally understand that may not be feasible for everyone. But – if you can, I totally recommend.

I go to Don Graham at Vitage Naturopathics (Springwood). He and his wife Sandy are AMAZING, drop them a line here.

Don’t abandon your general practitioner or specialist.

Look, when things hurt or are causing significant disruptions – GO TO THE DOCTOR. When I’m covered in a heinous rash and I can’t sleep because of it, I can’t wait another three weeks to see the naturopath and then go on an elimination diet and try this, that, and the other. I NEED TO SLEEP DAMMIT. Get me onto those steroids, stat. But not before I take photos to show the naturopath later. It’s teamwork, look it up.

Keep a symptom diary.

We all like to think that we have a pretty good memory. You don’t. Your memory is shit. Write stuff down. Track your period, track your headaches, track the days you have explosive diarrhoea and the days you are constipated. TRACK ALL YOUR SYMPTOMS.

Whether you go to a naturopath or a doctor, having it all on paper with dates will help you figure out if there are any patterns or if you’re just a loose cannon (still sad about Luke from Survivor, so here’s a meme in his honor).

Find yourself some good friends.

Heck, chronic illness can be lonely as hell. You miss out on parties, on coffee catch ups. you have to drop activities that you did with friends (like going to gym classes or walking your puppies together).

Research has shown that people who report high levels on loneliness are also more likely to develop both short and long term illnesses, ranging from colds to dementia. Loneliness will make it so much harder for you to get better, both physically and mentally.

So what happens when you might drop off the radar for days, weeks, or months at a time?

Rely on incredible friends who understand that every plan is tentative pending health. Find those people who will check in with you when you’ve been a bit MIA, and are willing to ditch the cute café for a cup of tea in your lounge room when can’t get yourself out of the house.

In saying that, reach out to people. Don’t expect everyone to know what’s going on, and still try to take the small steps you can to show people you still care (and just need a little extra love right now).

Be gracious with yourself and the state of your home – you don’t have to have everything perfectly together to invite someone over. Maybe you sit on the couch in your pyjamas and chat for a grand total of half an hour because that is all you can manage. If so, that’s okay! You made an effort, and when you have such little capacity, that will scream volumes to your friends.

Embrace the discomfort of making changes.

I cringe a little bit every time I, a girl wearing a dress with cons, order a soy flat white in my pink Pottery for the Planet keep cup, but hey, we’re embracing the discomfort.

I had to give up God’s most precious gift to humanity: the humble smoked almond. Don’t even get me started on hummus. Yet here we are, feeling a million times better for it. Thank God for a sneaky cheat moment here and there (not a whole day or I’d look like a 22 week pregnant lady…).

Problem was – unbeknownst to me, I relied on food for comfort. It was always familiar; I KNEW I’d feel emotionally better after some cheese and a choccy milk. I had to realise that I needed healthier coping strategies now other than food – like meditation and exercise and… actually dealing with my problems. Ugh.

I also had to embrace the fact that people loved me even when I couldn’t do anything for them. I was still a part of my church when I couldn’t serve on team. My family still loved me when I didn’t contribute to the dishes for a while.

My worth to people isn’t attached to what I can do for them and that was a huge thing for me to learn. I probably would not have fully understood that lesson had I not been so absolutely unable to do anything for anyone but myself.

Embrace the discomfort – you’ll grow from it. I promise.

Find things that you like!

Let’s talk about healthy juices. With this list of food intolerances rounding up at SEVENTEEN, a lot of my faves got the cut (see ya honey, pineapple, mango etc. etc.). You know what didn’t get the cut? BLOODY SPINACH. What is full of iron and good for your belly? SPINACH. What am I eating a lot of right now? SPINACH.

I don’t love spinach, but when combined with other things and blended to a pulp, it can be good. The only way you are going to stick to a new lifestyle is by finding things you like. Plus, life is way to short to drink gross smoothies every day.

It could be that you try to find new forms of exercise that are better for your condition - I recently discovered yoga and climbing, both of which are heaps less taxing on my adrenal glands and therefore better for my fatigue.

It may be new routines – I have to go to bed earlier than before which means I often can’t spend time with friends on “school nights”. I had to shift my hours at work from 8 to 4 to 10 to 6 so that I could do what I need to do in the morning before work.

It might be swapping to new products - I changed my skin care products because I was allergic to one of the chemicals in the one I had been using for years.

It’s trial and error – you have to be open to trying new things, and deal with the fall out of some changes doing more damage than before. But when you work out what works, it’s like a whole new person. Trust me on this, yeah? It pays off in the long run.

Be diligent.

It can be frustrating and it can be so hard not to see the pay off until the long run. Taking your pills twice a day, drinking your veggie smoothie thing twice a day, consistently putting your health first when you just want to go out and eat freaking cheese pizza. I get it, it’s tedious. But consistency is key. It’ll happen and you’ll build a new routine and relish in all your new found health and wellness. YAY.

Pay attention to your mind, not just your body.

The way we think about our body has HUGE implications on our physical health. I touched on this earlier with the loneliness thing. The same principle expands to positivity, to courage, to telling ourselves that our body is strong and rebuilding, not a piece of shit that’s not doing its job. Spend time meditating, reading, reflecting, feeding your mind good thoughts while we feed our bodies with good food!

Wow this got pretty long. If you’re still here, congrats. I really do hope you got something good out of it – even if it’s that you should definitely go buy some smoked almonds because they are something wonderful that this Earth does not deserve.

Hit me up if you ever want to chat! Always open, always keen, available sometimes (because recovering and still kinda tired…).

All my love, E x

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riveronbmi64 · 4 years

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10 Tips on Staying Healthy with Water

Water is essential year-round, especially throughout the hotter, drier months of summer season, and if we're staying fit with workout and sweating, we need to maintain our hydration. The more water material foods we consume (such as vegetables and fruits which contain minerals) the much better hydrated we are. Let's examine the secrets to healthy water balance.

1. Proper hydration with water is essential. Most of us need a minimum of six to 8 8-ounce glasses of good, clean drinking water, daily. Coffee, alcohol, sodas or other sweet drinks do not count toward our daily two quarts of liquids as they do not hydrate our tissues well and typically have the opposite effect, causing dehydration. Water is the very best option for correct hydration. However, natural teas and fresh juices do count because of their high water material; moreover, fresh fruits and vegetables in the diet do contribute to our water intake. Water is second in value to air, which we need by the minute. We can make it through just about a week without water, whereas most of us can live as long as 6 weeks without food. Water supports our body immune system and flushes toxic substances from the lymph system and body, which is in fact composed of about 70% water-- that's about 10 to 12 gallons! In reality, muscle and brain include about 75% water and blood is 85% water material. Except for bone and fat tissue, the majority of our body is water!

2. Finding the right water balance for each people is likewise essential. This is based upon our body size, level of exercise, exercise and sweating, the local environment, and our diet. A diet that is high and dry in fats and proteins creates a need for a lot more water to flush these foods healthfully through our system. The average American beverages only 4.6 cups of water a day, or 36 ounces. That is a bit shy, specifically when most of us do not consume our share of fresh fruits and veggies. Water drinking ought to be a practice, something we do without needing to think of it. Only one third of Americans claim they drink eight glasses of water a day; 28% have three or less portions and nearly 10% state they don't drink water at all. The most regular factor offered by Americans for not consuming water is lack of time, as reported by 21% in a current survey. Like anything, preparation saves time and enables us to engage in these healthier routines. Focus on water hydration and during hot weather, beverage 2 to 3 glasses more than typical. When we have a cold, or for lots of illnesses and symptoms like headaches and allergies, it is practical to hydrate the body completely with water and organic teas. We can understand this by our urinary output, typically every couple hours during the day.

3. Exercise! Unless unable or injured, it's constantly essential to move your body, so create a constant and often difficult program for your health. Keep in mind that when you work out routinely and sweat, you will require more fluid replacement. When; instead consume anyway, be sure to consume cool to room temperature level water and do not depend on thirst to inform you! Take your strolls, go on walkings, ride a bike and work out with weights in the house or at a fitness center. Even try something new, like a yoga class. Stretch out your body and stay younger and flexible. Prior to and during workout, drink fluids, particularly water, to minimize body temperature, moderate cardiovascular tension and improve efficiency. After a strenuous workout, it's crucial to change the fluids you've lost. The late Jack LaLanne states: "Exercise is king, Nutrition is queen." Put them together and you have a healthy kingdom.

4. Excellent, tidy water is not an offered. Many city waters and even wells are suspect for contamination with microbes and chemicals. It is a good idea to invest in a proper filtering system considering that water is such a crucial part of our body. The best is a reverse osmosis (RO) unit or a strong carbon block type filter. What is most efficient for your house use depends upon what your water concerns are and how much water you require. Lots of people also buy mineral water from natural springs, or water bottled after filtering, and some individuals are welcoming alkaline water systems. Consuming water that is more alkaline or contains included bicarbonates (might include calcium and magnesium salts) might offer some balancing, healing results, although this needs to be more looked into. Inspect it out by calling the business and asking for a report if you utilize a constant drinking water brand. Prevent over consumption of water saved in plastic bottles as we have concerns about this, even though we do not truly know its long-term impacts yet.

5. Dehydration is a really common issue that nearly every one people experiences at a long time. All cells in our body needs water to work-- to bring in nourishment and carry away wastes. When these functions aren't carried out completely (due to dehydration), a series of symptoms can happen. At even 1% dehydration, most people get thirsty, which is the body's warning sign. Dehydration can cause dry mouth, flushed skin, fatigue, lightheadedness, headache, or impaired physical performance, as well as lapses in concentration. Headache may signify increased toxicity. Other issues from more chronic dehydration include constipation and poor digestive function, itchy and dry skin, a reduction in urine output, and even an increased occurrence of painful kidney stones. Among my favorite slogans is "Dilution is the solution to contamination." So, drink your water!

6. Add some nutrients to your water as it may make it healthier and more tasty for you. Some folks do not like to drink plain water; they just have distaste for it. If so, try different mineral water to see if there is one you like. Include some lemon, lime, or a tea bag to offer it some flavoring. Water can likewise be seasoned with a little orange or apple juice, or some nutrient powders like Power-Paks, Emergen-C or other vitamin-mineral mix available at your shop. I add trace element ionic concentrates to my water drink in the morning and for exercise; my family starts every day with nutrient-rich water with a little juice. Warm beverages include green and natural teas, lemon water, chai, and veggie broth. Starting the day with a cup of hot water can awaken you and your digestion; some individuals like a tablespoon or so of apple cider vinegar. Warm water sipped throughout the day is a popular treatment for illness in Asia.

7. The very best time to consume water is first thing in the early morning, preferably two or 3 glasses. I also motivate people to drink in between meals instead of excessive while eating, as increased fluids dilute the strength of our digestive juices and lower the performance of food digestion and assimilation. For those working to reduce weight, consuming a couple glasses of water about 30 minutes before meals will hydrate the tissues, suppress the cravings, and likely lower the quantity of food consumed. Water is likewise so essential for healthy skin, good blood circulation and remaining healthy and young.

8. Water and weight-loss is an important topic, so here is some more info. Focus mainly on vegetables and other wholesome foods and stay away from processed and sweetened high-calorie foods and treats. Absolutely change to pure water from the calorie, sugary drinks. Drink a number of glasses of water when occurring and 30-60 minutes prior to prepared meals. Make this fun, yummy and a top priority. Evaluation idea numbers 6 and 7 above for further ideas, plus number 3 for your exercise inspiration. Bring water with you so it's readily available. Likewise, be sure to consume a couple fruits daily, plus try to take in and make homemade veggie soups.

9. Kids require water too. Kids do not handle heat and dehydration as well as adults, and the younger they are, the greater the issue. Diarrhea and subsequent dehydration and malnourishment might be the top cause of death in kids throughout the world. Elders require water too. They are really sensitive to dehydration and the effects of hot weather. Cooling and heating of the body can be achieved with cool or warm beverages and foods. This is a natural disposition, yet it might require to be established in this world where kids (as well as everybody) are exposed to ruthless advertising. Consuming warm/hot water and teas is a good practice for those living in the colder environments. Including splashes of juice is practical in getting kids to consume water instead of sweet beverages. Likewise, adding a nutrient powder, a number of which are nicely seasoned, offers a good start to a child's day, or as replenishment after an active or busy time. For children who are overweight or who are fixated on sodas and sugary drinks, it will be a great life time health benefit to switch them to water and lighter drinks, such as juice and carbonated water combinations. Set a fine example for your teenagers by consuming your water too!

#water and weight loss

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daltononbmi78 · 4 years

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10 Tips on Staying Healthy with Water

Water is necessary year-round, particularly throughout the hotter, drier months of summer season, and if we're staying fit with workout and sweating, we need to keep our hydration. The more water content foods we consume (such as vegetables and fruits which contain minerals) the better hydrated we are. Let's evaluate the secrets to healthy water balance.

1. Correct hydration with water is necessary. The majority of us need a minimum of six to eight 8-ounce glasses of good, clean drinking water, daily. Coffee, alcohol, sodas or other sweet beverages do not count toward our day-to-day 2 quarts of liquids as they do not hydrate our tissues well and typically have the opposite effect, causing dehydration. Water is the very best choice for correct hydration. Nevertheless, fresh juices and herbal teas do count because of their high water content; additionally, fresh vegetables and fruits in the diet do contribute to our water intake. Water is 2nd in value to air, which we need by the minute. We can survive just about a week without water, whereas the majority of us can live as long as 6 weeks without food. Water supports our immune system and flushes toxic substances from the lymph system and body, which is actually composed of about 70% water-- that's about 10 to 12 gallons! In truth, brain and muscle consist of about 75% water and blood is 85% water content. Except for bone and fat tissue, the majority of our body is water!

2. Discovering the right water balance for each of us is also important. This is based upon our body size, level of physical activity, workout and sweating, the regional climate, and our diet. A diet that is high and dry in fats and proteins develops a need for even more water to flush these foods healthfully through our system. The average American beverages only 4.6 cups of water a day, or 36 ounces. That is a bit shy, specifically when most of us do not consume our share of fresh fruits and veggies. Water drinking need to be a routine, something we do without needing to think of it. Only one third of Americans claim they drink 8 glasses of water a day; 28% have three or less portions and nearly 10% say they don't consume water at all. The most frequent reason offered by Americans for not consuming water is absence of time, as reported by 21% in a recent survey. Like anything, preparation conserves time and permits us to take part in these much healthier habits. Focus on water hydration and during heat, beverage 2 to 3 glasses more than normal. When we have a cold, or for lots of diseases and symptoms like headaches and allergic reactions, it is valuable to hydrate the body completely with water and natural teas. We can know this by our urinary output, usually every couple hours throughout the day.

3. Exercise! Unless injured or unable, it's constantly crucial to move your body, so produce a consistent and in some cases difficult program for your health. Remember that when you exercise routinely and sweat, you will require more fluid replacement. Make sure to consume cool to room temperature level water and do not depend on thirst to inform you when; instead drink anyhow! Take your strolls, go on hikes, ride a bike and exercise with weights in the house or at a fitness center. Even try something new, like a yoga class. Stretch out your body and stay versatile and vibrant. Before and throughout exercise, drink fluids, especially water, to reduce body temperature level, moderate cardiovascular tension and improve efficiency. After a difficult exercise, it's essential to change the fluids you've lost. The late Jack LaLanne states: "Exercise is king, Nutrition is queen." Put them together and you have a healthy kingdom.

4. Excellent, tidy water is not a provided. The majority of city waters and even wells are suspect for contamination with microorganisms and chemicals. It is smart to purchase a proper purification system because water is such an essential component of our body. The best is a reverse osmosis (RO) unit or a solid carbon block type filter. What is most reliable for your house use depends upon what your water concerns are and just how much water you need. Lots of people also purchase bottled water from natural springs, or water bottled after filtration, and some people are embracing alkaline water supply. Consuming water that is more alkaline or consists of included bicarbonates (might include calcium and magnesium salts) might provide some balancing, healing effects, although this needs to be further researched. If you use a consistent drinking water brand, check it out by calling the company and asking for a report. Avoid over intake of water stored in plastic bottles as we have concerns about this, despite the fact that we don't genuinely know its long-lasting results yet.

5. Dehydration is an extremely common problem that nearly every one of us experiences at some time. All cells in our body requires water to operate-- to generate nutrition and carry away wastes. When these functions aren't performed fully (due to dehydration), a variety of signs can take place. At even 1% dehydration, the majority of people get thirsty, which is the body's warning sign. Dehydration can cause dry mouth, flushed skin, fatigue, lightheadedness, headache, or impaired physical performance, as well as lapses in concentration. Headache might suggest increased toxicity. Other issues from more chronic dehydration include irregularity and poor digestion function, dry and itchy skin, a decrease in urine output, and even an increased occurrence of painful kidney stones. One of my preferred mottos is "Dilution is the solution to contamination." So, consume your water!

6. Include some nutrients to your water as it may make it healthier and more palatable for you. Some folks do not like to drink plain water; they just have distaste for it. If so, attempt different bottled waters to see if there is one you like. Add some lemon, lime, or a tea bag to offer it some flavoring. Water can likewise be flavored with a little orange or apple juice, or some nutrient powders like Power-Paks, Emergen-C or other vitamin-mineral combination readily available at your store. I include trace mineral ionic focuses to my water drink in the morning and for exercise; my family starts every day with nutrient-rich water with a little juice. Warm drinks consist of natural and green teas, lemon water, chai, and veggie broth. Starting the day with a cup of warm water can awaken you and your food digestion; some people like a tablespoon or so of apple cider vinegar. Hot water sipped throughout the day is a popular treatment for health problem in Asia.

7. The best time to drink water is first thing in the early morning, preferably 2 or three glasses. I also motivate people to consume between meals rather than excessive while eating, as increased fluids water down the strength of our digestion juices and lower the performance of food digestion and assimilation. For those working to lose weight, consuming a couple glasses of water about 30 minutes before meals will hydrate the tissues, curb the appetite, and likely lower the amount of food taken in. Water is also so crucial for healthy skin, excellent circulation and remaining healthy and young.

8. Water and weight reduction is an important topic, so here is some more information. Focus mainly on vegetables and other wholesome foods and keep away from processed and sweetened high-calorie foods and treats. Absolutely switch to pure water from the caloric, sugary drinks. Drink numerous glasses of water when arising and 30-60 minutes before prepared meals. Make this fun, delicious and a concern. Review suggestion numbers 6 and 7 above for further ideas, plus number 3 for your exercise inspiration. Bring water with you so it's readily offered. Also, make sure to eat a couple fruits daily, plus try to consume and make homemade vegetable soups.

9. Kids require water too. Children do not handle heat and dehydration along with grownups, and the more youthful they are, the higher the concern. Diarrhea and subsequent dehydration and malnourishment may be the top cause of death in kids throughout the world. Elders need water too. They are extremely sensitive to dehydration and the results of heat. Heating & cooling of the body can be accomplished with cool or warm drinks and foods. This is a natural disposition, yet it may need to be developed in this world where kids (as well as everybody) are exposed to ruthless advertising. Drinking warm/hot water and teas is a great routine for those living in the chillier climates. Including splashes of juice is helpful in getting kids to consume water instead of sweet drinks. Also, including a nutrient powder, many of which are well seasoned, supplies a good start to a child's day, or as replenishment after an active or busy time. For children who are overweight or who are fixated on sodas and sweet drinks, it will be an excellent life time health advantage to change them to water and lighter drinks, such as juice and carbonated water mixes. Set a good example for your adolescents by drinking your water too!

#water and weight loss

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rygestop-blog · 4 years

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Should You Stop Smoking

BENEFITS ASSOCIATED WITH STOPPING TO SMOKE The benefits that are obtained when stopping to smoke are multiple and immediate, and as this old Chinese aphorism says: "The man that can conquers itself, is worth more than the one that has conquered a thousand circumstances a thousand armies" The benefits of stopping to smoke are many, and they embrace many aspects among which we can showcase: It improves your health, it improves your body aspect, and it improves your economy HOW DOES YOUR HEALTH IMPROVE Stopping to help smoke only 20 minutes, recovers the normal level of the arterial pressure, the heart frequency and the feet and wrists and hands temperature. 8 hours after stopping to smoke we begin to have a better lung oxygenation normalizing the monoxide of carbon and oxygen levels. After 24 hours it diminishes the risk of a sudden death. After 48 a long time you begin to recover the senses of smell and taste 72 hours later, the breathing function is usually normalized 1 to 3 months later, your physical capacity will be increased, that is to say that you will be less tired 9 a long time later the risk of infections will decrease and the bronchial drainage will improve Only 5 YEARS after ending to smoke, the risk of suffering a lung cancer will be similar to that of the non smokers 10 years in the future the risk off having mouth cancer, throat cancer, esophagus and bladder will low to one half Only 15 YEARS after having stopped to smoke you will have the same risk of having a coronary inadequacy that a person that fails to smoke. HOW DOES YOUR BODY ASPECT IMPROVE Your breath, hair and clothes will stop having tobacco scent. Your car, property and work place, will stop to have tobacco scent Your fingernails and hands will stop to have yellow color Your skin might improve in all senses, it will change the coloration becoming rosier (the skin of the smokers is grizzly), it's going to improve its smoothness and become more hydrated, and as a consequence of that you will have less wrinkles HOW WILL YOUR CURRENT ECONOMIC CLIMATE IMPROVE Obviously this point depends on the quantity of cigarettes that you consume daily, but a person that smokes during 30 years some sort of package per day, does not spend less than 15, 000 dollars in cigarettes, plus lighters, matches, ashtrays, burnt clothing, treatments against the asthma, treatments against the allergy, bronchitis and cold treatments, etc . Some companies prefer to hire no smokers, because the smokers get ill more frequently and they cause more maintenance expenses, since the scents of the cigarettes ought to be eliminated, and the residuals of the smoke stick in the curtains, carpets and cloths in general. Read more here Rygestop fordele WHAT DO YOU NEED TO STOP SMOKING Plans to stop smoking is only successful if it contemplates three aspects: You should know very well what is it to be tobacco addict, in addition to which are its consequences. You need a training or help to face the abstinence. You need to be absolutely motivated when attempting that If one of these three aspects is not contemplated, the plan has few probabilities of success. The percentage of people that can stop smoking by their own means is of only 5%, reason why it is always convenient that you accept the help of the ones that recognize how to do it. Another thing that will increase the success possibilities, is that you supplement your plan with some substitution system since chewing gums, nicotine patches or antidepressants (if the doctor prescribes them) Keep in mind that the strong desire to smoke could be more intense the first days after leaving the cigarette, but it will diminish every week, and to the fourth month you certainly will hardly feel it. DAMAGES THAT THE CIGARETTES PRODUCE The nicotine is an addictive drug, and as every drug the application generates dependence and it enslaves the smoker for the rest of his life. We all have to die some morning, but half of the smokers die as consequence of his bad habit, and they live about 20 years as few as the non smokers. The tobacco contains almost contains 50 chemical substances recognized as cancer producers. Almost all the for the lung cancer cases take place among the smokers The tobacco is related with great part of the digestive, breathing, heart along with vascular illnesses. The lowest sectors in the society, dedicate to the purchase of cigarettes, a money that is indispensable providing a better life to all their family. The women older than 35 years that smoke and take birth-control pills, will be in the groups of high risk of suffering heart attacks, cerebral spills and clots in the legs veins. As additionally they can suffer spontaneous abortions and to give to light underweight babies. HOW IS THE SMOKER'S ADICTION Any fairly figured out person knows that smoking is harmful for the health, and the unavoidable question is: If they know that to smoke cigars harms them, why do they do it? They do it because they are addicted to the nicotine, that is a very powerful narcotic that is in the tobacco. The addiction to the nicotine is as strong as the one to the cocaine and to the heroine. We can understand then that a person that is addicted, can find serious difficulties to be liberated of his addiction, nevertheless. If everybody knows that to smoke harms, why do they begin smoking? The reasons why people begin to smoke are generally varied, to begin we should consider that people get this wrong habit at a very early age, where we are vulnerable in most senses, but the most common reasons are: The bad example of someone of the family that smokes To try to glimpse of more age than we have. To show more security and maturity. Because all the friends do it and people fear to be different The publicity it induces it The sportsmen, actors and people that we admire do it and so on There are many the reasons why you can begin, but there's only one consequence for it: you will join up that human mass that is unable to properly take care of their own health, and the health of their dear beings. Vicious people that many times try to stop smoking but can't practice it. The addict to the cigarette doesn't like to be considered an addict like the one that consumes cocaine or other meds, and he usually denies the graveness of what he does, or give a thousand excuses to make a case for his consumption, since the drug mines his willpower. Then he says things like: To smoke is a pleasure I never feel that it harms me To smoke tranquilizes me To smoke removes my appetite I am not a horrible one I can leave the cigarette when ever I want to It is not going to harm me I will leave it later on Everyone dies of something etc . These addicts will spend their money daily in poisoning their health, their own family and the environment, and they will follow doing it even when the cigarette has affected seriously different parts of their organism. People also have to highlight that these physical addicts to the tobacco, also suffer other two addictions: The psychological addiction to your cigarette The social addiction to smoke in group WHY IS IT SO DIFFICULT TO STOP SMOKING? To stop to smoke a cigarette is difficult because of the nicotine. The nicotine is as addictive as the worst drugs, and it is a product that is a natural the main tobacco. With the course of the time, the smoker becomes physical and psychologically addict to the nicotine, and to be able to make big savings he needs to be liberated from both dependences. Every time that you smoke, the nicotine penetrates the lungs and with there it goes to the sanguine torrent that carries it to the whole body, it does not only affect the lung area but also the heart, the circulatory system, the hormonal system, the metabolism, the brain, the maternal milk, the amniotic liquid, the placenta and the babies of the pregnant ones. As all drugs, the nicotine produces a entertainment sensation, and it is this sensation the one that makes the person want to smoke again, and to need more cigarettes as it is affecting nervous system (what of course increases the nicotine quantity in blood). Finally, once achieved a high level of nicotine with blood, the smoker needs to smoke to maintain that level. When a vicious one tries to abandon the medication from which he depends, it suffers what is known as the abstinence syndrome. This syndrome is characterized by diverse real bodily and psychological symptoms. Psychologically the smoker feels that he lacks something, it has suffered a strong change in their behavior, and for that reason sometimes to feel better, he needs to substitute the real cigarettes with plastic cigarettes and other items. Physically, when stopping to smoke they can feel many different symptoms like: Irritation Anxiety Lack of concentration Depression Sleep apnea Headaches Fatigue Appetite increase Regarding the appetite increase, I need to highlight that it is more a myth that a consequence, considering in those cases that the appetite increases, the increase that takes place is really light, and it disappears in little while. When the symptoms of the abstinence syndrome come, if the person lacks enough motivation and doesn't practice some kind of fear control, he starts smoking again, until he recovers enough nicotine to do not feel those symptoms. The amount of is it necessary to smoke so that the abstinence symptoms come? It is enough with having smoked a significant quantity during some months When will the symptoms be presented? The symptoms will be presented a few hours after having smoked the last cig, and they will reach their intensity pick in 2 to 3 days. How much time can we have abstinence symptoms? This will depend on each person and of the quantity of nicotine in blood that each person has gotten used, but the physical symptoms constantly last from some days to several weeks, while the psychological symptoms can last during several years. THE PASSIVE SMOKERS The addicts to the tobacco not only poison and mortgage their own lives, but rather they also produce a serious contamination within the environment, and they put in risk the health of those who surround them. The mothers that smoke have high possibilities to own children with asthma, especially if they smoke during the pregnancy. And they also have bigger risk of having smoking children, and even children with sudden death, otitis, colds and bronchitis. METHODS TO STOP SMOKING There are many methods to stop smoking, and among the far better known ones I can mention the acupuncture the magneto therapy the hypnosis the mind control To which should end up added the necessary psychological support to face the abstinence syndrome. And that can be carried out with: Psychotherapy Relaxation and Mind Regulate Help to the smoker phone lines Family Support Friends Programs to stop to smoke And possibly a therapy are going to be needed for the substitution of the nicotine with nicotine substitutes like: Nicotine chewing gums (they can be bought without recipe) Nicotine Patches (they can be bought without recipe) Nicotine Pills (they can be bought without recipe) Aerosols (recipe is required) Inhalers (recipe is required) When is it the best moment to begin a nicotine substitution therapy? The best moment to start a nicotine substitution therapy, is when you begin to stop smoking. What nicotine substitute is better? The statistic gathered to date don't indicate that anyone is better than the other ones, the substitute that you must choose depends on your choice and habits, but it surely is important to highlight that all present some kind of inconveniences, reason why even when you choose one of those that don't require recipe, it is always suggested to consult a doctor, who might even prescribe you some antidepressant, besides the nicotine substitute. But repeating what As i already said before, to be able to stop smoking, it is necessary to have knowledge about what the tobacco addiction implies (this web page may be written for it), and it is also needed help and an appropriate motivation. My CD #7: "Deja de Fumar" can help you with both things. If you decide to stop smoking it is good that you remember what Mark Twain said: "To cease to smoke is easy, I have already done it a thousand times" For that reason, if you want to stop to smoke and you do not want to go through Mark´s experience, you should know that a sudden and strong desire to smoke, can be presented months or a long time after having abandoned the bad habit, and to be able to overcome it without falling again in the claws of this nicotine, you need to know that: Just as it happens to an alcoholic that can not take neither a single glass of drinking without relapsing, you can not smoke neither a single cigarette without running the risk of falling again in the bad common practice. And you can not even practice a single inhalation without putting in danger all that you have gotten Review the reasons that have taken want you to leave that bad habit, and the benefits that you have found for you and your family, and continue enjoying the pleasing sensation of knowing that you are a man that has conquered itself.

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irfan12320-blog · 4 years

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Protecting your hands from the cold with good gloves is easy

Protecting your hands from the cold with good gloves is easy, the hard part is knowing which ones are best for us and solving our main doubts. Here you have the most reliable and independent answers!

1) Are the khaadi pret sufficient for winter?

For moderate cold (from 0 to + 5 ° C), gloves of Polarity 100, Polarity Powerstrech or similar may suffice. If you are cold or under zero you will need something thicker.

I have heard that wool gloves, still wet, always wear, unlike synthetic ones.

True, but if you need to pull or support with tools (piolets) or walking with sticks they are too slippery and not very strong to abrasion. They are good for non-technical uses, such as walking without canes through the mountains or city and rural tourism.

If I just want to have a glove for the whole year, which one would be the best?

For versatility, the best gloves would be the Win stopper type. They are very light, windproof, sufficiently waterproof (although the seams are not sealed) and effective up to about -3ºC. They are also usually quite accurate and light and functional for walking with sticks on rainy days.

What is the best snow glove or very cold?

Admirably, use a waterproof glove with a high-quality membrane (Gore-Tex type or similar) and thermal padding (Prim aloft / Thermocline / Thiosulfate fiber or a combination of polar liners). Depending on the model, they are very useful knitted fingerless gloves from -5 to -20ºC.

khaadi summer sale has its own standard go and check out the latest collection.

5) Are knitted fingerless gloves hotter than gloves?

Yes, keeping fingers together always shows warmer with equal thickness, but they lack precision. You are interested in maintaining precision in the fingers in case some unforeseen occurrence or you drop an object (for example a mobile slider). The three-finger eid dresses or those that allow four fingers to be removed by horizontal opening partially solve the problem.

6) If I am especially cold and my normal gloves don't work, what is the best solution?

The hottest is heatable with a light mobile type battery. They can be regulated at more than 40 degrees for almost 8 hours, but keep in mind that they are expensive (more than 200 euros), difficult to find and that if they are not of high quality, the electrical resistance by use and flexion will break quickly.

7) Why are there no gloves with a pen?

The pen is designed more for expedition knitted fingerless gloves. In a glove, the fingers are too narrow to accommodate enough and uncompressed feathers. Nor would it work well with moisture or compression (for example holding the handle of an ice ax). Fiber is a more stable and water repellent filler.

8) What requirements are most important in a good glove?

That it offers you the protection you need (thermal or thermal + waterproof), that the fingers are precise and that it does not fatigue the hand when flexing the fingers (because in cold situations and if you are tired you will tend to take the hand too open or “still ”, A problem with canes or ice ax).

9) Are there gloves that never fit?

The waterproof-breathable mountaineering and off-piste skiing (which are the hottest) are very resistant to water penetration, but not waterproof. Water can enter both snow and capillary as the outer tissue becomes saturated and moisture migrates to the inner fill. They endure hours but not whole days. Between day and day, you have to dry them or take a second pair.

10) How much does a good glove cost?

It depends on the materials and the operator. The gloves range from 20 euros to 250 euros. Logically those that include waterproof-breathable membrane and preformed cut are always more expensive. For most non-extreme uses for 80 euros, you can find good winter gloves of recognized brands.

The wait is over now you can buy from khaddi sale

Choose the ideal puncture resistance standard

There are numerous options of puncture-resistant gloves on the market, to choose the one that is best for you, we advise you to consider at what level the glove is tested.

There are two standards for testing the puncture resistance of a glove:

1. Thick prick with large objects - Standard EN 388: 1994

For threats of thicker punctures, such as wood, nails or glass.

Wood industry, metal manufacturing, waste collection, needle-free recycling.

2. The threat of fine object drilling - ASTM F2878

Dangers of punctures with thin objects such as needles.

Industries such as waste management, paper, recycling, etc.

In Dynamic we have a wide variety of Superior Glove industrial gloves models, adaptable to all types of needs and industry, approach our certified staff to analyze which model is the most suitable for your industry.

Choose the best gloves for winter

Here are some tips to find the right model for your environment and application:

# 1 Choose a multi-layer glove for temperatures below 20 ° F or -5 ° C

● For colder temperatures, the best thing to do is to use a glove that has at least two layers or more, some of the ways it can be composed are:

● 2 layers: Nylon and Napped Nape

● 3 layers: Leather or nylon and Thiosulfate ™ Nylon

● 4 layers: Synthetic leather, waterproof membrane, fleece, and nylon insulation

# 2 Moisture Management

Most of the sweat of the body comes from the hands and soles of the feet and this moves the heat away from the body 25 times faster than the air due to its higher density. So moisture management is key to designing winter gloves that keep the user warm.

When choosing your pair of winter gloves, make sure that the layer that comes in contact with the skin is not cotton-based, as this material absorbs sweat and moisture to cool the user.

We advise you to choose a layer of materials such as polypropylene or a natural fiber such as wool since they remove moisture and keep the skin dry.

# 3 Selection of windproof outer layer

As for the outer layer, the most suitable is one with a higher density that helps you block the wind. Avoid materials such as rag wool since this type of fabric is too open and allows the wind to penetrate.

A dense outer layer can provide 25 ° F (14 ° C) of heat to the glove in quiet conditions, and 50 ° F (28 ° C) of heat in windy conditions.

# 4 it has the correct insulation

The most suitable insulation for extreme temperatures that are below 0 ° F / -20 ° C is Thiosulfate ™, which provides maximum warmth thanks to its thickness and a large number of synthetic fibers that trap the air for Don't let it go

This insulation keeps the warmth well, even when it is wet and you can find it in different weights and types.

When working in cold conditions or environments where dexterity is critical, gloves with Thiosulfate ™ 40 gems are the best option.

For light activity levels or work in cold conditions, we recommend a 100 gem Thiosulfate ™ glove.

# 5 Pay attention to the fingertips

Many winter gloves have great design opportunities in the area of the fingers: they have less insulation than required in the fingertips or bad seams, allowing heat to escape from the user's hand.

khaadi lawn collection 2020 have a great impact since the fingers are more susceptible to cold because they do not have important muscles that allow heat to be produced. Besides, the body gives preference to heat the internal organs so it reduces blood flow to the extremities in cold conditions. The solution for this is to use fully lined gloves and said lining fits completely to the sides of the fingers.

Now that you squeeze the cold hard, it's hard to get your hands out of your pockets, right? Maybe gloves are a great idea but ... How do we answer a phone call or a WhatsApp we receive? As you well know, capacitive touch screens do not respond to the touch of fabrics that do not have any conductive material, and in this sense, conventional gloves will be of little use in our relationship with the smartphone. So, I decided to try some tactile gloves (come on, ready to support mobile touch screens).

Stands to enter this world, I chose to ensure a quality product even if it cost me a little more expensive, and I made myself with a double layer Mujjo, neither the most expensive, nor the cheapest in the catalog, but prepared for "cold climates "And yes, in the north, winter can be quite hard. To make this adventure even more fun, I started using them with an iPhone 8 Plus and then I'm done with an iPhone X (later we will see why this change is decisive).

Although it was not Mujjo's first product, these gloves stand out for their high quality; just what I was looking for, and a very comfortable magnetic closure that makes them perfectly fixed. On the web, they have a real simulator in which you can place your hand on the screen to know exactly the size and that it fits perfectly (something fundamental for the use we will want to give it). Now, how realistic is the feeling of wearing tactile gloves on the mobile?

My first use was curious:

I went for a walk with my dog at night and with a temperature close to zero degrees; after a few steps, I took the iPhone 8 plus out of my pocket to listen to a podcast and here the clearer things begin to be seen. The first and obvious: unlocking using Touch ID is impossible for logical reasons, so you had to go back to the awkward code (or take off your gloves); but as I pointed out, this stopped being a problem when I finally got the iPhone X and the unlock by Faced.

#khaadi pret

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