By Shirley Bose If its your birthday today Planetary positions are auspicious for travel, particularly for work/business. Visiting several new destinations is exciting and negotiations being successful is also revealed. Planning career/business moves for the next one year is important, keeping long term goals in mind. Income/profits increase. The relationship with your spouse/partner is good, but sometimes you feel there is less emotional connection. Follow diet/exercise plans.

Capricorn: Dont complicate life with an avoidable relationship. News from overseas is quite unexpected. Karmic undercurrents advise being on guard though some work related issues have been logically resolved. Colours: lime green/white.

Virgo: Focus on one task at atime instead of multi-tasking. Getting enough sleep is important. Karmic undercurrents reveal an unexpected surprise is thrilling and just what youve wanted. Colours: bronze/grey.

Aquarius: A wholesome and balanced life is what you aim for. Anxious feelings disappear unexpectedly. Karmic undercurrents advise gradually changing a traditional approach to a more modern way of thinking. Colours: lavender/brown.

Gemini: Just do your duty, letting go of what is not important. Business/career move ahead rapidly. Karmic undercurrents advise taking assertive action since you are in an advantageous position. Colours: maroon/gold.

Libra: Work runs according to schedule and two deadlines are met without any major delays. Resolving a misunderstanding immediately is better. Karmic undercurrents advise being sensitive to a friends moods. Colours: rust/yellow.

Pisces: The present karmic cycle favours enhancing work-related knowledge. Some sign up for a seminar. Karmic undercurrents advise not spending inordinate amounts of time alone. Dont become a recluse. Colours: turquoise/red.

Cancer: Dont worry about circumstances that are karmic in origin. Just do your best to systematically work through them. Karmic undercurrents advise living in the moment peacefully and with faith. Colours: khaki/mustard.

Scorpio: Social life sets a good pace once more and friends make plans. Money owed to you by someone is returned. Karmic undercurrents advise not procrastinating. Do the work immediately. Colours: white/scarlet.

Leo: Stay away from people who regularly play mind games. Karmic undercurrents reveal receiving karmic justice in a job done well feels good (someone else had taken credit for it). Colours: purple/red.

Go here to read the rest:
Horoscope today: Here are the astrological predictions for February 14 - Mumbai Mirror

Its cold, its dark, and youve got zero motivation. Well, one trainer has good news for you: you only need to commit to seven minutes, three to four times a week. Not only could you lose weight and build muscle something thats essential for everyone over the age of 30 but it builds up bone density and targets belly fat, a common midlifer problem. Sounds do-able, right?

HIIT is nothing new you see people doing it in their local park every weekend. But Zana Morris, personal trainer and founder of The Clock gyms in London, has a unique take: we need to do it much harder and for a much shorter time. "You should be totally exhausted after six reps, Morris says, then you move on to the next exercise.

"The key is to think of it like sprint training: you wouldnt sprint for 45 minutes, you run all out for a few minutes. Its the same with HIIT when youre doing it right its about short, sharp bursts.

When I join Morris well-heeled, mainly middle-aged clients at her luxe Marleybone gym for a month in December, I do a different circuit on each visit, either legs and bum, shoulders and arms or back and chest, and am out the door in under 10 minutes. Its a get in, get on, get the job done approach, Morris laughs.

Her approach, which she has been honing for more than 20 years, is backed up by a plethora of research, including a recent study in The American College of Sports Medicine (ACSM) Journal which found that seven minutes was enough to get the fitness benefits. You really can see a difference fast when you do seven minute really intense sessions, Morris says. On average, when you team it with the right nutrition, we see clients lose around 6-7lbs of fat and gain 2-3lbs of muscle.

The reason, Morris explains, is down to our hormones, particularly insulin levels. Any weight around our middle is insulin related, she says. Put simply, insulin, the hormone that regulates the levels of glucose in the blood, can cause weight gain when the cells absorb too much glucose or blood sugar and convert it into fat. Not only can it make you fatter, but in a catch-22 situation, increased body weight can also lead to higher insulin levels. Sleep affects your insulin levels, as does eating carb-heavy or sugary foods and stress all midlifer concerns.

But micro HIIT sessions can reverse that a study published in the journal Frontiers found that a ten-week HIIT training programme in sedentary adult women at risk for type-2 diabetes had positive effects on their insulin levels, while a separate Brazilian study confirmed the same thing, looking at sleep-deprived men and the effect that HIIT had on their insulin levels.

Theres an added benefit to performing HIIT, according to Pamela Peeke, assistant professor of medicine at the University of Maryland and Equinox Health Advisory Board member: The healthy stress your body undergoes during HIIT triggers autophagy, which rids your body of cellular debris and stimulates the production of stem cells, the primary regenerative cells in the body. The more stem cells you have, the better you are able to induce super autophagyits a cycle. Think of it as a spring-clean for your cells.

Peeke recommends HIIT training three times per week plus find every opportunity to add one, two, three minutes of HIIT to your day." Such as doing as many squats as you can in a minute while you wait for the kettle to boil or racing for the bus at a full-out pelt.

But for added benefit, as Morris has found with herself (she has roughly the same body composition now shes in her mid-forties as she did as a 20-year-old) and her clients, is to add in weights. After the age of thirty, we lose between 3-5pcof muscle per decade in a process called sarcopenia (most men will lose about 30pcof their muscle mass during their lifetimes). Its problematic because it not only leads to diminished strength as we get older, but makes us more prone to breakages, according to a study from the American Society for Bone and Mineral Research.

More pressingly, the amount of muscle you have has affects on your weight. Its estimated that 1lb of muscle burns about 50-100 calories per day, Morris explains. So, by the time youre 40, if youve already lost around 5lbs of muscle due to natural age-related wastage, you would need 500 calories less per day. But not many of us reduce our calorific intake in fact, we often increase it. The antidote is to try to rebuild that muscle.

When I train with Morris for four weeks over December, I build up my strength surprisingly quickly. In four weeks I am able to lift 110 kgs on the bench press machine, up from 80kgs at the start. In a month I gain 2.5 lbs of muscle taking me back to my twenty-something levels.

While having a trainer on hand to set your weights up is a luxury, the exercises are easy to replicate at home or in your own gym. You can do 60 squats in a minute, or as many as you can do, or swimming sprints in your pool. You can do it with almost any exercise, Morris says. But dont in the zeal of January restarts think that more is better. In fact, going over the 30-minute mark has negative effects on our ability to build muscle because we start to produce cortisol, which can lead to muscle atrophy. Morris shudders when she thinks of midlifers doing marathons and triathlons (I darent tell her Im one of them).

At the same time nutritionist Mackenzie Dumas looks at my diet. She points out that theres little point training if Im going to continue with my nightly Maltesers/ half a bottle of wine habit. For the first 12 days Im on a high fat, low carbohydrate diet which comprises of a lot of avocado and eggs, and almost zero carbs. During this period, I lose eight pounds of fat, according to Dumas callipers. Then she moves me onto a more sustainable high protein, low carbohydrate diet, which is broadly what the surgeon Dr Andrew Jenkinson author of Why We Eat (Too Much), recently recommended in The Telegraph.

The month under Morris's guidance has been a huge re-education in fitness. Out goes the half-hearted Sunday morning boot campbootcamp in the park, replaced by seven-minute power sessions with my kettlebell.

See the rest here:
Get ready for micro HIIT: the seven-minute workout that could transform your body, and your life - Telegraph.co.uk

February 11, 2020 Looking at recent media articles about the California wildfires, I continue to see people banter about the electrical utility companies liability due to wildfire ignition starts and the Public Safety Power Shutoffs (PSPS). Seems that a large majority believes that if the utility companies did not contribute to the start of wildfires, our state and nation would not have the current wildfire problem.

Are they right?

Advertisement

Public comments express that utility companies may put shareholder interests above general public safety by deferring system maintenance for years. But just think if we did not witness the recent influx of devastating wildfires associated with utility companies, would the politicians and others change their priorities and aggressively address/fund wildfire issues?

This thought is not unlike you and I who may know that we need to lose weight, exercise and change some lifestyle habits so we dont suffer a heart attack, but we dont make the hard lifestyle choices until a major traumatic event hits us. While I dont want to thank the utility companies for their liability or the damages and tragedies that resulted, the overall wildfire situation has disclosed a range of topical issues such as infrastructure maintenance, antiquated technology, social media generational differences, insurance coverage/rate issues, population growth outpacing first-responder system growth, and the publics role in emergency preparation.

Here in California, the issues may not be different from elsewhere, but the scale of impact is perhaps nearing a tipping point as the impacts of fire touch nearly every sector, including:

Whether you acknowledge climate change impacts or not, if you are not happy with PSPS actions by utility companies, just recognize that the last three years of devastating wildfires have created an opportunity to aggressively address the wildfire problem.

The National Wildland Fire Cohesive Strategy clearly identifies that as a nation we must learn to live with wildfires by restoring our landscapes, building fire adapted-communities, and having a robust response system. We need to restore our landscapes by various means and the amount of acres burned over three years could never be accomplished by current fuel treatment practices due to bureaucratic and social-acceptance hurdles. We need to build fire-adapted communities, but this community effort has to be contiguous/continuous and not the checkerboard approach that is being done today. Our response system needs advanced technology that is available today and emergency response resources must be bolstered to meet the publics performance expectations.

As noted by a Headwaters Economics report Full Community Costs of Wildfire as a country, we need to decide if we will ever address and sizably invest in the wildfire problem before a fire, or will we simply pay for damages and subsequent post fire issues (i.e. flooding, loss of water sources, etc.) (https://headwaterseconomics.org/wildfire/homes-risk/full-community-costs-of-wildfire/).

In other words, when it comes to wildland fire we must go on a diet, exercise and change lifestyle habits before our heart attack because someday we may not be there to pay for damages. The recent history of devastating wildfires should be the traumatic event that wakes us up to effectively address todays wildfire problem.

And in a strange way, we should acknowledge that those fires and subsequent PSPS issues have helped to focus political efforts. Yet political will and action relies on social will, which is ultimately an individual decision.

Have you seen the fires? Have you tried to adapt to smoke and lived without power? Are we ready, as individuals and communities, to get fire-fit?

Bob Roperspent 40 years in the fire service focusing on wildland fire topics. He is the retired Fire Chief from Ventura County, CA, retired State Forester of Nevada, and currently Western Fire Chiefs Association Policy Advisor. He served as the FIRESCOPE Chair and participated in the development of the National Cohesive Wildland Fire Strategy development. He was a member of Governor Schwarzeneggers Blue Ribbon Commission following the CA 2003 Firestorms. He wroteWildfire The Answer,a reflection and call to action after the 2017 California fire season, in February 2018 Wildfire.

Reprinted with permission from Wildfire Magazine (www.wildfiremagazine.org), published bythe International Association of Wildland Fire (www.iawfonline.org).

Visit link:
Bob Roper | The fires of California: Past the tipping point? - YubaNet

It's a common misconception that being overweight means you are unhealthy. Similarly, people who look outwardly fit and toned can still be unhealthy internally.

This is often referred to as someone being skinny fat. The contradictory term has been around for a few years now. But as confusing as the phrase might be there are some serious health implications for those who are skinny fat so its important to be aware of it.

An expert tells us everything to know about the phenomenon including how to spot if youre at risk and how to alter lifestyle changes if you are.

In simple terms, skinny fat refers to someone who looks fit and healthy from the outside, but who actually has serious internal health problems.

These individuals usually have a normal BMI for their height and can even be athletic-looking. But on the inside, they have an unhealthy amount of internal fat. Hence being both skinny and fat.

The medical term for this is MONW metabolically obese normal weight which, in our opinion, sounds a thousand times better and a lot less body shame-y than skinny fat.

David Wiener, a training and nutrition specialist at Freeletics, breaks it down. He tells GoodtoKnow, Visceral fat, or skinny fat is the fat which surrounds our internal organs, not visible from the outside. It is often referred to as skinny fat for this reason, as someone who appears slim can have high levels of visceral fat.

The role of visceral fat is to provide protective padding and to be a reserve of fat, which can be oxidised to meet the energy needs of the body. In obesity literature visceral fat is referred to as excessive fat around the digestive organs (intra-abdominal fat), e.g. the stomach, liver, gallbladder, pancreas, intestines and kidneys.

So it seems this fat is fine in small quantities but when theres an excess amount of it, thats when it can lead to problems.

People who are toned can still have high levels of visceral fat / Credit: Getty

With this type of fat forming around internal organs, its not visible from the outside. So people who are slim and maintain a healthy weight should be aware that they could still have dangerous amounts of visceral fat.

David says, To get an accurate measurement of your visceral fat levels, youd need a costly CT scan. But, an easy way to measure visceral fat levels can be found by looking at your belly and waist size. If its protruding, you likely have a store of visceral fat.

David says that a good indicator is your waist to hip ratio. He says, To measure this, you divide your waist measurement by your hip measurement, and for men, a waist to hip ratio of above 1 is high. Anything below 0.95 puts you at a lower risk of disease. For women, a waist to hip ratio of above 0.85 is high. Anything below 0.8 puts you at a lower risk of disease.

Some high-tech body composition monitors can also measure levels of visceral fat and also calculate your waist to hip ratio.

Some gyms have these body composition monitors so it might be worth asking next time you visit.

Its also important to note that carrying weight (even just a little bit) around your stomach and having very little muscle mass can be signs of having high levels of visceral fat.

David says, There are numerous health risks associated with carrying excess visceral fat which include an increased risk of heart attacks, heart disease, Type 2 diabetes, raised blood pressure, strokes and some forms of cancer.

There is also evidence to suggest high levels of visceral fat can be linked to Alzheimers disease and insulin resistance.

The good news is that there are a number of different ways to dramatically reduce visceral fat levels.

These include:

David says changes to your diet and lifestyle are the two main things that will make a significant difference.

He adds, For maximum benefit, people should include a mix of cardiovascular exercise and strength training in their exercise regime. In terms of diet, there are certain foods which can help to lower these fat levels.

David says, Reducing your intake of refined carbohydrates, such as simple sugars and processed foods is one of the main ways you can reduce levels of visceral fat in your body. Cheeses, avocados, seafood, lean meats and poultry along with low carbohydrate vegetables such as kale and broccoli, are the perfect foods to consume.

But its not just carbohydrates that can cause an issue. David adds, If youre serious about reducing your levels of visceral fat, its important to look at the amount of sugar in your diet. Aside from obvious sources of sugar, seek out hidden sugars in heavily processed foods and eliminate them from your diet, opting to cook from fresh where possible.

A diet high in sugar can cause a build-up of fructose in the body, which can get turned into fat by the liver, potentially increasing visceral fat storage.

Originally posted here:
Are you skinny fat and what are the risks? - goodtoknow

50 is the brand new 20. Don't believe us? Then check out the one and only Gwen Stefani...

We are living in an age where 50 is the brand new 20, and if you dont believe me, then you can just flip on your television screen and look at the likes of Jennifer Aniston, or rewatch the Super Bowl halftime show and watch Jennifer Lopez climb up a pole with a fist full of grace, or listen to the radio and have Gwen Stefani ring in your ears. Regardless of what method you choose, 2020 is the year of the Ageless Woman.

Stefani herself has proven that she managed to discover the Fountain of Youth years ago and even though shes 50 years young, she looks as if she just made her way out of her teenage years. She looks exactly how she did during her No Doubt days. But how does she do it? Here are 15 ways Gwen stays looking insanely youthful.

Have you ever witnessed the marvel that is Gwens perfect abs? That takes WORK, ask any personal fitness trainer. She works out four times a week and focuses on one aspect with her trainer, Gunnar Peterson. Focus on cardio that uses your whole body to challenge more muscles and burn extra calories in less time, Peterson told Fitness Magazine.

Anyone who has ever been in love before will tell you the same thing: it makes you feel younger. But what about LOOKING younger? Apparently, Gwen credits falling madly in love with The Voice co-host Blake Shelton to her very youthful appearance. After her life blew up she said she fell in love with Blake and it was better than having a facelift.

The sun, while giving life, can also be brutal and rip it away all at once. This is why since she hit her 20s, Gwen has been extremely cautious about exposing her skin to the outside. When she does go outside, she tends to slather on sunscreen in order to protect her young looking skin from sun damage.

As women, were not taught EARLY ENOUGH that our skin should be able to breathe at all times, which is why were duped into buying a foundation that doesnt allow this, and its damaging. The one thing that I have really changed is trying to get all the makeup off, she said. Also getting a foundation that allows your skin to breathe too is a must.

Any of the Kardashians will tell you: the golden hour is key to taking a brilliant selfie. Gwen knows this too. She even told Cosmopolitan that the lightning in the UK looks way different than the lightning in LA and that it made the effect on her makeup appear different. Thats why Im always up for trying something different and changing my look, she said.

Related:Vanessa Hudgens Takes Court-Side Selfies After Dining With Lakers Player

So many women will tell you our hair can boost or break our confidence. Theres a reason why Gwen takes such extreme care of her own flowing mane even sometimes more than her own skin. I really do take care of my hair, even more than my face, she once toldVogue magazine. Because you have to if youre a blonde.

Theres a lot more to exercise for your body or your mind theres also exercise for your soul and spirit and thats what Gwen relishes in practicing. I used to do a lot of fitness and physical exercise, which I think is really important, she told Elle magazine. But spiritual exercise is the one thing that really got me to where Im at.

Ever since the public first laid eyes on her, weve always been captivated by her ability to wear rube red lipstick or lip-gloss with such grace and flair. And, apparently, its one of her magic keys to staying youthful. Thing is, she really DOESNT wear just ruby red. She says she always mixes up the adventurous colors.

This is a biggie for women, especially during those hot summer months. Gwen, who was used to jumping around on stage during her concerts, knows the benefits of sweat-proof foundation all too well. When youre on stage you sweat and thats one of your big worries, she said. You want to be emotional and connect with your audience, rather than worrying about your makeup.

The songstress is one who keeps up with the times and loves testing out new makeup products (famously, drug store brands). Ive loved makeup since I can remember, she said. What Im always trying to do is just get better, and explore new looks. When you get new productsthats where you learn and you do things you wouldnt normally do.

Related: Blake Shelton BEFORE Gwen Stefani: 20 Forgotten Facts

If theres one piece of advice to live by in terms of wanting to stay young, it would be to only focus on the good in life. In an interview with Marie Claire, she talked about how to only focus on whats best, and that includes your best FEATURES as well. Thats the story of my life really; flaunt whats good about you and disguise the rest!

Since the age of 12, Gwen has followed a strict vegan diet, which is pretty extreme considering she was so young at the time. But its clearly worked out for her in the youth department. These days, while keeping up with a plant-based diet, she also does low-carb which cuts out all the sugar and bread (so all the fun stuff. Sad face.)

Related:Jenna Jameson Returns To Keto Diet After 20 Pound Weight Gain

When youre on a low-carb, mostly vegan diet, the number one thing to do is to keep hydrated at all times, which is something Gwen lives by. You have to constantly drink water in order not to dry out your skin, as well (and stay away from alcoholic beverages), which explains why Gwens skin looks so dewy fresh.

Gwen has a strict nighttime routine, and that includes going bare-faced every night. The one thing that I have really changed (in her life) is trying to get all the makeup off, she said. It was hard when I was younger because I was always on a tour bus, literally washing my face with bottled water inside the bus. Its gotten calmer since.

Gwen always makes sure that in order to get her skin to have that perfect glow, she gets plenty of rest. And when she cant? She fakes it with makeup. Sometimes, if I have a long day, Ill just wash it all off and start over again for that fresh-face feeling, she once said. Dont we all wish it was just that easy?

Next:20 Little Known Facts About Gwen Stefani's Time On The Voice

Next 7 Things Fans Choose To Ignore About Eminem (And 8 Reasons Hes A Legend)

Read more here:
Gwen Stefani Reveals 15 Things She Does To Look So Young - TheThings

OPERATION Transformation star Tanya Carroll was shocked after failing to lose any weight on this weeks show - despite following the diet and exercise plan closely.

The mother-of-four's surprising 0lb weight loss stunned fitness expert Karl Henry, who admitted he was surprised as her Fitbit stats were strong.

2

2

However, the shows resident medic Dr Sumi Dunne insisted that Tanya's failure to shed weight was down to her time of month coinciding with the weigh-in.

Commenting after Tanya missing her 2lb target weight loss, Karl Henry said: "Im surprised, your Fitbit stats are brilliant.

"Youve got the biggest inch loss of any leader - 20.5 inches. Im at a loss for words. Your stats are good."

However, Dr Dunne said: "When we come around our menstrual cycle, part of it is that we hold onto water.

"That makes us feel bloated and heavy. Pants can be tight, bra straps dig in."

Tanya, from Glanmire in Cork, insisted she wouldnt let the results of the weigh in hold her back.

She said: "(If this happened last year) I probably would have been back on the chocolate. Im not disappointed."

Dietitian Aoife Hearne also backed the busy mum and insisted her progress is remarkable.

She said: "Im absolutely not worried. Some big takeaways are that youre up muscle and down body fat.

"The body composition is changing and thats the most important thing - those things are moving in the right direction.

"Over the past four weeks, you have seven per cent weight loss. Thats a big thing."

Last week Tanya got emotional as she got to spend some time with her ill father.

The leader revealed in the circle of truth that her dad has had a number of health problems over the years.

During the truth circle Tanya broke down in tears saying: "My dad has everything. He has diabetes, he has stints, four kidney disease.

Exclusive

Exclusive

Exclusive

"He has heart disease, heart failure, liver disease, you name it he has it."

But this week her father joined her and her family to watch her back on the show.

Her father said on the show: "She means the world to me. She's outstanding. Sure there's six of them there and I'm proud of them all."

Read more:
OT leader Tanya shocked after failing to lose any weight this week despite sticking to diet and exercise p - The Irish Sun

Music therapy isn't the same for everyone, so find some joy in the music of your real-life and maybe even push away a moody cancer funk.

Martha lives in Illinois and was diagnosed with metastatic breast cancer in January 2015. She has a husband and three children, ranging in age from 12 to 18, a dog and a lizard.

I remember when my middle daughter was a baby - she was not an "easy" baby - and I'd drive around sometimes for hours just to try to get her to fall asleep. Once, or more precisely "if", she did, I would either just sit in the car quietly reading or sleeping until she woke or I'd risk bringing her into the house, where I'd put her in the crib, car seat and all.

It was during this time that I got a lot of advice from doctors, family, friends, magazines and pretty much every mother or grandmother whose path I crossed that music would soothe this savage beast. Not just any music, though. Classical music.

I still smile when I think about that advice. Classical music was the one surefire way to enrage this baby.

Music is often put forth as a complementary therapy for people with cancer. In the same way I tested out classical music on my daughter, I've tried to get into the calming "cancer music", like the flutes, the music my qi gong instructor puts on at the start of each class. I'm just not soothed by the tones though. I can appreciate the beauty of this music, and classical recordings don't send me into a fit the way it did that little baby in her car seat. Still, for me, music therapy has to sound a little different.

Starting with the early days of my diagnosis, I've actually made good use of my own music-as-therapy. At chemotherapy appointments, putting on my headphones and hitting play on my phone are the first things I do once those drugs are hooked up to the IV pole. It's not dulcet tones though. What I'm listening to is often whatever that same daughter has been playing in the car. It's loud, it's feminist, it's danceableand it has the power to pull me out of a moody funk.

It reminds me of the days when my daughters enthusiastically practiced their songs for Junior High plays, of the fun I've had at small concerts with them and the long days at huge music events in Chicago, where I am certifiably in the old-lady category.

It's music therapy for my real life.

Sometimes it's easy to forget that what people recommend when you're getting cancer treatment may simultaneously not work for you and work great with slight modifications. For me, music therapy falls into that category.

I'm probably never going to be calmed by listening to an Indian flute recording, but with different music, I can wind up in the same place. Sure, I get there with a bit more volume and a lot more movement (and some out-of-tune singing) but this is definitely a situation where it's the destination that matters and not the how-you-get-there.

Take a moment today to think about the exuberance for life that you respond to in your favorite music and let that be a bit of complementary therapy for your heart and soul. Sing it out loud or play it quietly to find the joy we all deserve.

Go here to read the rest:
Music For The Cancer Life - Curetoday.com

By Mara Benner

Its that time of year. As we cheer in the new year, and in this case, a new decade, each person usually considers the obligatory resolution, intention or commitment to some sort of personal change.

One of the most popular resolutions always focuses on our health. It might be to stop smoking, go on a diet, exercise more, incorporate daily meditation or all of the above. This year, however, you might wish to consider a more holistic approach to your health and wellness.

Research by Dr. Margaret Swarbrick has been adopted by the Substance Abuse and Mental Health Services Administration and encourages us to consider our wellbeing through eight dimensions of wellness.

Take a moment to consider each dimension and what, if any, improvements you might wish to incorporate with the new year.

Physical wellness

Physical wellness involves the maintenance of a healthy body, good physical health habits, good nutrition and exercise and obtaining appropriate health care. Areas to consider here include: physical exercise, eating fresh fruits and vegetables, having annual medical checkups, having adequate sleep each night and incorporating stress management techniques.

Intellectual wellness

Having a healthy mind involves lifelong learning, application of knowledge learned and sharing knowledge. Among the considerations in this dimension are learning new things, keeping up with current affairs, using your creativity, trying to see more than one side of an issue and asking questions to learn from others.

Environmental wellness

Environmental wellness involves being and feeling physically safe, in safe and clean surroundings, and being able to access clean air, food and water. This includes both our micro-environment, where we live and work, and our macro-environment, our country and our world. Important considerations in this dimension include: ensuring you have a clean living and working environment with natural light and fresh air and conserving energy and time to enjoy nature.

Spiritual wellness

Spiritually health involves having meaning and purpose and a sense of balance and peace. This dimension encourages us to name our personal values, describe our beliefs about life, make conscious choices to support our personal values, learn about others beliefs and values and have an optimistic view on life as well as gratitude.

Social wellness

A healthy social life involves having relationships with friends, family and the community, and having an interest in and concern for the needs of others. For social wellness, the reflecting points include: having a network of family and friends, contributing time and/or money to social and community projects, balancing personal needs with the needs of others and having an interest in other people.

Emotional wellness

Emotional wellness involves the ability to express feelings, enjoy life, adjust to emotional challenges and cope with stress and traumatic life experiences. This dimension encourages us to consider if we accept responsibility for our actions, see challenges and change as opportunities for growth, recognize and express feelings and appropriately cope with stress and tension.

Financial wellness

Health in our finances involves having the resources to meet practical needs and a sense of control and knowledge about personal finances. For financial wellness, considerations include: having a good handle on financial status, having money on hand to meet current expenses, having savings and being on track to meet life goals. Its important to understand how to balance the wants and needs and saving and spending.

Occupational wellness

Occupational wellness involves participating in activities that provide meaning and purpose, including employment. For this final dimension, your considerations include: actively pursuing work and/or training, using online resources to update skills and learn, continuing to build your professional network, being happy with how time is spent, doing things with people rather than being isolated and using time in a way that gives meaning and purpose to life.

Living life to its fullest requires us to see everything from a larger perspective and incorporating the whole of who we are. Remember that any modifications made to our life requires approximately three months to fully incorporate, ultimately changing the previous habit or pattern. Be kind to yourself and focus on living your fullest life, rather than focusing on your perceived flaws.

Mara Benner is the founder of Four Directions Wellness, intuitively connecting body, mind, emotions and spirit. The organization is affiliated with the GW Center for Integrative Medicine and offers individual sessions, classes and consulting. Learn more at http://www.fourdirectionswellness.com.

Link:
Life Well Lived: Seeking positive alignment with wellness in 2020 - Alexandria Times

When I was a young veterinarian, many moons ago, I had a patient named Heidi. A quintessential Island Lab. Short, stocky, sensible. An all-around great dog. When I first diagnosed her with diabetes mellitus, her elderly owner was overwhelmed. I cant give shots every day, he protested. Cant we control it with diet? Unfortunately, diabetic dogs really need insulin injections. I convinced Heidis dad to try, and he soon discovered it wasnt difficult. Pet owners often have these questions and reservations. This month Im working with both a newly diagnosed diabetic cat and a dog. Right now, both need insulin. Canine Lassie will need insulin the rest of her life. Feline Jennyanydots might ultimately go into remission, meaning we might eventually be able to control the disease with dietary management alone. Why are cats different from dogs? Well, first lets review diabetes basics.

Diabetes mellitus is a metabolic disorder caused by an absolute or relative insulin deficiency. When animals eat, the body digests food, breaking it down into simple sugars (glucose) that are absorbed into the blood. As blood sugar rises, an organ called the pancreas responds by secreting insulin. Insulin is a hormone that works like a courier, transporting sugar molecules from the blood into the cells, where it can be utilized to fuel the body. Without sufficient insulin, sugar cannot get inside the cells where it needs to go. The animal eats and eats, but loses weight. High blood sugar makes her feel thirsty. She drinks and drinks, and pees and pees.

So why isnt Heidis pancreas making enough insulin? There are three types of diabetes mellitus. In Type III, some other illness, such as Cushings disease, interferes with insulin activity. Relatively uncommon, Type III may resolve with treatment of the underlying disease. Type II diabetes afflicts many of us chubby, sedentary baby boomer humans. It is also the most common form in cats. Often triggered by obesity, as well as genetics, the body becomes resistant to insulin, requiring increasing work from the pancreas, until it just cant keep up with the demand. In people, Type II diabetes can often be controlled with diet, exercise, and oral medication. In cats, it is best to start with insulin injections along with diet changes. If aggressive treatment, including insulin, is begun soon after diagnosis, up to 60 percent of cats will eventually be able to stop insulin and maintain with just diet. But without fast, aggressive intervention, remission rates drop to 30 percent.

Dogs are different. Dogs are almost always Type I insulin-dependent. Thought to be an autoimmune disease compounded by genetic and environmental factors, the immune system gets confused and attacks the pancreas, destroying the cells that produce insulin. Treatment invariably requires daily insulin injections. In people, Type I used to be called juvenile diabetes, because typical age of onset ranged from infancy to early 30s. In dogs, Type I diabetes usually occurs in middle-aged to senior animals. Breeds predisposed include German shepherds, beagles, schnauzers, cairn terriers, Samoyeds, and poodles. Juvenile onset is rare, but more common in golden retrievers and keeshonden. Females are more often affected than males (although the reverse is true in cats). I talked to both Lassies and Jennyanydots owners. Youre going to take over the job of her pancreas by giving insulin injections, I said. A normal pancreas responds to blood sugar fluctuations, constantly adjusting insulin output. We make do with just two injections daily, starting with low doses, then monitoring to adjust. Both pets need a predictable diet fed on a specific schedule. Because cats are usually Type II, choice of food is very important. Cats fed only canned food with less than 7 percent carbohydrates have much higher remission rates. For dogs, diet is less of a factor, though low-carb, high-fiber food will keep blood sugar more level throughout the day.

Ideally, each pet will come into the hospital periodically for a glucose curve, during which we check blood sugar every few hours throughout the day to assess when the insulin effect peaks, and whether to increase or decrease the dose. At home, clients can monitor in various ways. One easy way is testing urine glucose with a dipstick. Normal urine does not contain glucose, but when blood sugar is elevated, glucose spills into the urine. By testing urine sugar levels, we can get a rough idea of how well blood sugar is being controlled. Too little insulin is a problem in the long term, but too much insulin can be rapidly fatal, causing hypoglycemia (low blood sugar), which manifests as weakness, staggering, vomiting, incoordination, seizures, coma, and sometimes death. Nowadays, owners sometimes learn how to test blood sugar at home with a Glucometer. Pricking the ear or footpad to yield a drop of blood, owners can measure pets blood glucose at home. Although not approved for use in animals, some veterinarians are trying continuous glucose monitoring devices marketed for people. These devices are implanted on pets backs, allowing owners to take blood glucose readings without having to obtain blood samples. If blood sugar drops too low, the pet needs to be fed immediately, or even given a dose of concentrated sugar, such as Karo syrup.

Jennayanydots and Lassie have started on insulin. We will rely on a combination of in-hospital and at-home monitoring while getting them regulated. It is always a steep learning curve for both owners and pets, but in general I find both humans and animals soon get the hang of managing their diabetes. Heidis owner did brilliantly for a year, but when the old Lab developed cataracts and went blind, a common sequela to diabetes, it was just too much for him. We discussed euthanasia, but I had gotten so attached to the old girl, I took her home myself. It gave me useful, firsthand experience dealing with the day-to-day challenges of owning a blind, diabetic pet. More important, it gave me a wonderful year of companionship with a truly special dog. Thanks, Heidi. I hope Jennyanydots and Lassie do as well.

More:
Visiting Vet: Diabetes and your pets - Martha's Vineyard Times

Maybe you have been preparing to rocks abs on the beach this summer, or maybe you're just looking for the magic formula for weight loss. Unfortunately though, there is no miracle pill (at the moment) that will help us achieve our ultimate body goals. So we can only resort to diet and exercise for now. Sure, it takes time, but it is also the most effective formula without a doubt. However, if you'r wondering what is really better for weight loss: diet or exercise, then we have the answer.

Both are recommended not only to lose weight but also to have a healthier lifestyle. But according to scientific studies conducted over the years, one of these two techniques is more effective than the other.

Eating fewer calories is much better than exercising. Because although it is always recommended to do both at the same time, it is shown that physical activity does not make us spend as much energy as we would think compared to the energy expenditure of the body when it receives fewer calories.

And turns out, our body adapts faster and better to the lack of food than to exercise for losing weight. At first you would notice changes with physical activity, but in the long run although we use more energy our body does not respond as expected.

Eating less is more effective for weight loss, but of course, only if done correctly. There is a formula to determine how many minimum calories we need to be able to follow our lifestyle without problems and burn fat. However, this is not something that can be done in the long run. Diets such as intermittent fasting are recommended for this reason, because we eat less (or for a certain period) only for a couple of days a week.

In the end, the ideal method is a mix of both: exercise and diet. The former is good for your health and it will help you lose weight, but without diet it will cost you a lot to reach your goal.

via revistagq.com

NOW READ

7 easy fitness hacks thatll make you healthier by tomorrow morning

Intermittent Fasting or Keto Diet: Whats better for weight loss?

How to lose weight like this guy who lost 58 kgs by following this diverse yet sustainable routine

More on Fitness

More here:
Weight loss tips: What is more effective, exercise or diet? Here's the answer - GQ India