I used to put a million things on my to-do list. As you can guess, most of the tasks on the list never got done because it was simply unrealistic. I'd wake up at the same time as my toddler, give him a bowl of fruit, and whip out my laptop so I could get to work. By 1 p.m., I was lackadaisical and disappointed at my lack of productivity.

That is until I realized I was doing my to-do list all wrong. Why? Because self-care was never anywhere on the list. When weighing which tasks took priority for the day, giving myself a scented bubble bath just didn't seem as important as meeting a stringent work deadline. That is, until I had an epiphany and realized self-care should take priority over every other task. I won't pretend this is a groundbreaking conclusion I came to on my own. Multiple self-care focused therapy sessions and a book titled High Performance Habits by Brendon Burchard helped me change my life.

So, what does my to-do-list look like now? Instead of one long blurb of endless tasks, I take a unique approach. I break my list into four sections: self-care, work, family, and personal development. I also limit the number of tasks I can include in each section to two. This way, I'm setting realistic expectations, giving myself ample time to complete each task, and eliminating unnecessary pressure. It also helps me curb feelings of underachievement and guilt that creep in when I set unrealistic goals and don't meet them.

By including self-care on my list, I'm forced to consider my own needs. What will give me the physical energy I need to get through the day? How can I boost my focus and resilience? How can I raise my emotional frequency? What will give me the patience I need to balance parenting and working simultaneously? Ultimately, this approach forced me to explore what self-care means to me and what I'm doing when I feel at my best. I concluded healthy meals, physical activity, scented candles, and doing nothing for an hour a day were some of the best forms of self-care for me. That said, I don't advise blindly copying self-care ideas from other people. Remember your needs aren't the same as everyone else's, so it will take some reflection to find what works for you.

Over time, I've built a self-care routine that I stick to during the week. On the weekends, I'm spontaneous, as I have more free time and flexibility. From Monday to Friday, my self-care tasks include:

This holistic approach to self-care ensures I get a mental, physical, and emotional boost before I start my day. It also means I'm setting the tone of my day and not leaving it to circumstance.

You might wonder if it's possible to do all of this along with so many tasks to get through each day. Well, I once thought the same thing. But when I realized days devoid of self-care were less productive, unfulfilling, and stressful, I made time for it. Also, completing this list doesn't take me more than an hour. I do a 30-minute workout and then dedicate the other 30 minutes to reading a few pages of a book, meditating, journaling, and setting my intentions for the day. In terms of rest, I take a break during the late afternoon when I need it most.

Because I'm human, I leave room for imperfection and also allow flexibility. Sometimes I might do shorter workouts or journaling doesn't get done and that's OK, too. On those days, I do what I can, but I avoid skipping the entire list. That's all any of us can do.

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I Started Adding Self-Care Items to My To-Do List, and It Changed My Life - POPSUGAR

Site on eastern Ellesmere Island calves more than half of the icebergs in the Canadian Arctic

About 150 kilometres north of Grise Fiord on Ellesmere Island, two glaciers are rapidly receding from the seawater at their edge.

The terminus of these glaciers is a fiord that empties into Pikialasorsuaq, the North Water Polynyaan area of year-round open water thats the largest of its kind in the Arctic.

This ecosystem supports seabirds as well as marine mammals, including narwhal, beluga and bowhead whale.

As the surface of the Trinity and Wykeham glaciers melt and as they calve icebergs, its the polynya theyre feeding.

Trinity and Wykeham have been studied for about 20 years, said Luke Copland, professor and university research chair in glaciology at the University of Ottawa. His first visit to the area, on the eastern side of Ellesmere Island, was during his PhD research in 1997.

The two glaciers begin in different places and then join before terminating at North Baffin Bay. (Theyre referred to as marine terminating or tidewater glaciers.)

The years of study of these glaciersplus the added use of satellite technology for tracking glacial changehave painted a picture of Trinity-Wykeham that distinguishes them from other glaciers in the Canadian Arctic archipelago.

In 2000, these two glaciers produced 22 per cent of all of the icebergs in the Canadian Arctic. By 2019, they produced 65 per cent.

We have over 200 tidewater glaciers in the Canadian Arctic, but out of all 200, only two produce two-thirds of the icebergs in the Canadian Arctic, said Copland.

And the rate at which their contribution of icebergs grows is indicative of how fast these glaciers are retreatinga level of instability thats unusual in Canadas Arctic.

Glaciers are like rivers in slow motion, said Copland.

They flow as the weight of the glacier presses down on its internal ice, deforming it and causing it to spread, as well as by sliding on meltwater or on the soft base beneath the glacier.

In the Canadian Arctic, glaciers move on average between 100 and 200 metres per year.

Already in 2000, Trinity and Wykeham were outpacing the rest, moving between 400 and 500 metres per year.

Today, scientists are clocking the movement of the two glaciers at up to 1.2 kilometres per yeardouble to triple the speed of a decade ago, said Copland.

And as the tidewater glaciers move, they calve and retreat in that ocean water

Contributing to their instability is the fact that Trinity and Wykeham are grounded on the bedrock far below sea level, meaning only the weight of the glaciers above is anchoring them in place, preventing them from lifting off from the seabed and floating freely.

Most glaciers grounded below sea level for much of their length have a sill, where bedrock comes up relatively close to the surface, said Copland.

For Trinity-Wykeham, theres no evidence of that. Theres nothing to hold them in place.

From their terminus, the glaciers are grounded solely below sea level for 40 kilometres.

That means as they melt and thin, the glaciers anchor gradually lifts.

Another factor affecting these two glaciers in Canadas Arctic is that the ocean water is seemingly warming at great depthsmore than about 200 metres below the surfacedue to the influx of warm water from the North Atlantic.

This may be causing melt at the base of very large glaciers.

Because they have this situation of being really thick and below sea level, theyre kind of uniquely, potentially affected by this deep warm water, Copland said.

Its something his team hopes to glean more information about from oceanographic sensors placed in the fiord where the glaciers terminate.

But what exactly this all means for Pikialasorsuaq is not fully known.

Understanding scientifically why these glaciers are changing, even that in itself isnt particularly understood, said Copland.

Its very easy to access surfaces but the really dynamic stuff is happening underneath. When water flows, all of that happens at the underside of the glacier.

The present-day impacts of the glacial change include effects on ice productionan increase of freshwater in the polynya may allow sea ice to form faster. But, Copland said, so far an influx of freshwater doesnt appear to be happening on the Canadian side to the extent that it is in Greenland.

Nonetheless, the additional of freshwater would affect the ecosystem of the polynya.

Theres also the question of sea level rise. Around the world, Copland said, the greatest contributor to sea level rise over the past several decades has been glaciers and ice caps.

On a regional scale, every year since 2002, satellites have measured gravitational attraction at the earths surface here, or on the mass of glaciers weighing down on that surface.

From this measurement, Copland said, theyve seen that every year, the Canadian Arctic archipelago loses around 70 gigatonsor 70 cubic kilometresof ice. Ellesmere alone loses 30 gigatons of ice per year.

With climate change and a warming atmosphere, there is also an increase in the surface melt of glaciers.

Interestingly, this can have two very different outcomes: either that meltwater trickles through the glacier and lubricates its underside so theres greater sliding, increasing its movement; or the loss of the surface layer decreases the mass of the glacier, slowing its pace of movement.

What is known with certainty is that there was a gradual retreat of glaciers in the Canadian Arctic, including eastern Ellesmere Island, up until the year 2000, with little sign of that pace changing.

From then, up until 2015, there was a five-fold jump in that rate of retreat.

The increase in air temperature has been the main driver behind this, Copland said, which has been primarily caused by rising CO2 levels in the atmosphere.

And the only recourse is lowering CO2 emissions to curb the increase in the atmospheric temperature.

Continued here:
Glaciers that feed the North Water Polynya are rapidly retreating - Nunatsiaq News

Dr Vishakha Mahindroo who is an Ayurvedic practitioner clarifies, "Ayurveda depends upon three pillars - vatta, pitta and kapha. Some dals are very heavy, some moderate and others light. Consuming dal at night disturbs the bodily systems. But it basically depends on what dosha is prominent in one person and accordingly we decide what is safe for them to eat, at what time."

"In general, it is best to consume dal during daytime as whatever we eat at night should be light and easily digestible. For example, moong dal is light and easily digestible, thus, it is completely okay to have it at night. In fact moong dal helps balance the digestion process. If you are having dal at night, make sure to have it at least two-three hours before you sleep. Though yes, dal is a good source of protein, but it takes some time to digest."

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Weight loss: Should you eat dal at night? A nutritionist and an Ayurvedic practitioner share the best dal to eat - Times of India

As the country begins to open back up following a curve in the current COVID-19 pandemic, some experts are warning there will be a second wave of the virus.According to a release, tts important for people to take measures to help protect their health from the deadly virus, as well as other harmful diseases. One thing people can do to help protect them from such harmful situations is to lose weight and maintain a healthy weight.

In fact, a study published in the April 2020 issue of theJournal of the American Medical Association, stated the top comorbidities that hospitalized COVID-19 patients in the New York City area were hypertension, obesity, and diabetes.

We know that obesity plays an important role in recovery when it comes to having COVID-19, explains Robert Bob Posner, a world-renowned weight loss researcher and medical doctor who founded the Serotonin-Plus Weight Loss Program. By losing weight, you will be able to address those risks, as well as the ones associated with hypertension and diabetes. Right now people should be taking measures to get their weight under control, so they are better prepared for a second wave of COVID-19.

According to a study published in the May 2020 issue of the journalCell Metabolism, diabetes status increased the need for medical interventions and the mortality risk of patients with COVID-19. The study looked at over 7,300 COVID-19 patients with and without diabetes and found that well-controlled blood glucose correlated with improved outcomes in infected patients.

While many people realize that obesity increases ones risks with a host of health problems, many people still struggle with the ability to manage their weight. The Centers for Disease Control and Prevention reports over 42% of the adults in the country are considered obese, which his having a Body Mass Index (BMI) of over 30. Posner has spent years helping thousands of people lose weight by addressing the root cause of the problem.

Related:Clinical Nutrition at the Forefront in Post Pandemic World

To help inspire people to get healthy, Posner has been providing free webinars every two weeks. The webinars focus on helping people look at weight control in a positive way and find the deep-seated causes for why they struggle in the first place. The webinars are not political in nature, and avoid tactics to scare people, but instead focus on uplifting viewers and guiding them toward healthier lifestyles.

Many people think that losing weight is just about deprivation, but its really not, adds Posner. There is a root issue that must be addressed if the person wants to be successful with their weight loss efforts. Those who want to prepare for the second wave of COVID-19 should start exploring the root cause of their weight problems and take them on without delay.

Posner created his doctor-supervised weight loss program because he believes that discipline is not the reason people are unable to lose weight. Carbohydrate cravings are the reason people have weight problems, combined with anxiety and stress-related eating. They are all systems of physiological irregularity in the brain known as serotonin imbalance. He created the Serotonin-Plus Weight Loss Program based on this science, providing patients with a Food and Drug Administration-approved appetite suppressant, called phentermine, to help curb the hunger pangs.

With decades of medical experience under his belt, along with his free webinars, Posner offers telemedicine appointments, weight loss products, and more. He founded the Potomac Internal Medicine Associates primary care office in 1988 and the Serotonin-Plus, Inc. in 2002. He is has helped thousands of people to successfully lose weight, and is the author of three weight loss-themed books.

To learn more about him and the program, visit the site at: https://doctorbobposner.com/ or https://spdiet.com

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How to Prepare For The Potential Second Wave of COVID-19 - Managed Healthcare Executive

Adele is a global superstar, with her amazing voice earning her an Oscar, 15 Grammys as well as multiple world records. Its clear that shes a successful woman, and we all know it. However, the soulful singer has been making headlines lately, not because of her unmatchable talent, but because of her visible weight loss.

Her weight loss was first noticed last year at musicians Drakes birthday bash on October 25 but its her most recent social media post that has got fans talking. Making her first Instagram post of 2020 where she thanked essential workers during the coronavirus pandemic as well as gave thanks for her birthday well wishes, fans were surprised at her weight loss. In the past, Adele once revealed to People Magazine that shed refuse to work with anybody who had an issue with her weight, stating: Even when I was signing a contract, most of the industry knew if anyone ever dared say: Lose weight to me, they wouldnt be working with me.

Adele has yet to publicly discuss her weight loss, and she really has no reason to. The fact of the matter is, Adele is a beautiful and talented woman, regardless of how she looks and what she weighs. Her weight loss pales in comparison to the other incredible things that shes achieved in her young life, and it really shouldnt be framed as the most incredible thing shes done in recent memory. That said, for those on a weight loss journey, they are curious as to how the star did it.

In addition to her incredible figure, fans also noticed that the singers face also looked a little different.

As a result of her weight loss, Adele has lost volume and fat in her face. As a result, her features have become more prominent with her jaw and bone structure appearing sharper and more chiseled. Additionally, its clear that she changed up her diet as she appears to have a much healthier glow. The fact is, your skin is what you eat and when you consume a nutrient-dense diet rich anti-oxidants, your skin will definitely thank you for it.

The seventh most Googled diet in 2019, its clear thats theres some buzz surrounding The Sirtfood diet, and with Adeles weight loss, the buzz is certain to grow.

The Sirtfood diet was created in the United Kingdom by nutritionists Aidan Goggins and Glen Matten, after they published a guide and a recipe book in 2016. The diet focuses on sirtuins, a group of seven proteins found in your body that help to regulate a variety of functions, which include preventing cell death, regulating metabolism, inflammation, as well as the aging process. The diet requires one to consume foods rich in sirtuins, known as sirtfoods, in an effort to activate the sirtuins that will boost fat burn and speed up metabolism.

As mentioned, the Sirtfood Diet encourages the consumption of foods that contain Sirtuins. These Sirtfoods are nutrient-dense and healthy to eat regularly. They include:

Photo by Jim Smeal/Shutterstock (8344889me)Adele59th Annual Grammy Awards, Arrivals, Los Angeles, USA 12 Feb 2017

The diet is broken down into two phases, and if you should do it whenever you feel that you need a bit of a weight-loss boost.

This phase lasts for seven days and its also split up. For the first three days, youre limited to a total of 1000 calories a day. Your diet consists of three Sirtfood green juices (containing kale, arugula, parsley, celery, green apple, lemon juice, and green tea) and one Sirtfood-rich meal. A mean can include miso-glazed tofu, the Sirtfood omelet, or a shrimp stir-fry with buckwheat noodles.

On days four through seven, youll then allowed two green juices and two daily meals for a total of 1,500 calories a day.

Phase one is aimed at jump-starting your weight loss (apparently, youre expected to lose 7 pounds during phase one). The diet does recommend that you stop exercising, or at least cut back on your usual fitness routine during this period as you wont be taking in many calories.

The second phase lasts for two weeks and it is known as the maintenance phase. Its purpose is to encourage weight loss in a steady, sustainable, and manageable way.

There is no calorie limit but you are encouraged to eat three balanced meals that are rich in Sirtfoods, as well as drink one green juice, during this phase. The meal recipes include soy yogurt with berries and stir-fried prawns with kale and buckwheat noodles.

Once youre done with the phases, you can continue with the Sirtfood diet, all you have to do is tweak your meals a bit, and include as many Sirtfoods as possible. Additionally, once youve adopted the Sirtfood lifestyle, youre encouraged to stay active.

Considering the fact that youre consuming way fewer calories than usual, yes, youll probably lose weight adopting this diet. However, whether this particular method is healthy is debatable. This is because super-restrictive eating is rarely healthy or sustainable.

If you consider the fact that 1,000 calories per day is only appropriate for a child between the ages of 2 and 4, I wouldnt exactly call this diet plan healthy. Yes, the diet may enable weight-loss, but living on this kind of calorie restriction for too long would be questionable.

Yes, theres no denying that the foods in the Sirtfood diet are good for you. Plenty of research has shown that green tea, turmeric and even dark chocolate can provide the body with a number of health benefits that include reduced risks of heart disease, diabetes and other inflammation-related diseases. However, actual research into the long-term benefits of increased sirtuin levels in humans is still in its early stages. Additionally, calorie restriction is not how you want to be living your life.

Yes, Adele looks amazing but if she is following the Sirtfood diet, shes more than likely tweaked it in a manner that is sustainable and safer for her health. That said, its advisable that you reach out to a certified dietitian and get their thoughts. Our bodies are each different, and adopting this particular diet does not mean that youll get Adele-results.

According to the Daily Mail, the singer has taken up Reformer Pilates after being introduced to it by close friend Ayda Field, X Factor judge and wife of singer Robbie Williams.

We already know that Pilates is a great exercise for the body, and the same can be said for Reformer Pilates. Reformer Pilates is a more technical version of regular Pilates, requiring practitioners to do Pilates moves on special machines, using ropes, springs, and a carriage. The exercises provide a high intensity yet low-impact full-body workout. Reformer Pilates helps to improve posture, strength, and flexibility as well as build a stronger core and tone your muscles.

Adele has never shied away from being herself and being confident in her skin. While the star is known for her heart-wrenching ballads, its clear that self-love is a huge priority of hers. Last year, Adele celebrated her 31st birthday, and she shared an Instagram post that hinted at prioritizing self-love.

For the first time in a decade, Im ready to feel the world around me and look up for once. Be kind to yourself, people, were only human, go slow, put your phone down and laugh out loud at every opportunity, she shared. Learning to REALLY truly love yourself is it, and Ive only just realized that that is more than enough.

It may hard to do, especially during these times, but self-love can do wonders for your health. Aside from making you happier, research published in the Health Psychology journal found that self-love can help you make better decisions about your health.

Whats more, a separate study published in the Psychological Science journal found that recently divorced individuals who were kinder to themselves were better at bouncing back in the months following the separation than those who regularly self-criticized. Considering the fact that the award-winning singer is currently going through a divorce, its safe to say that shes definitely practicing a lot of self-love.

He, Y.; Yue, Y.; Zheng, X.; Zhang, K.; Chen, S.; Du, Z. (2015). Curcumin, Inflammation, and Chronic Diseases: How Are They Linked?Molecules.20, 9183-9213.

J Clin Hypertens(Greenwich).2014;16:101106. DOI:10.1111/jch.12223.

Shuang, Z., Xiaoqiang, T., Hou-Zao C. (2018). Sirtuins and Insulin Resistance. Frontiers in Endocrinology. 9. https://www.frontiersin.org/article/10.3389/fendo.2018.00748

Sirois, F. M., Kitner, R., & Hirsch, J. K. (2015). Self-compassion, affect, and health-promoting behaviors.Health Psychology, 34(6), 661669.https://doi.org/10.1037/hea0000158

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Adele: Three Secrets Behind Her Incredible Weight-Loss - Longevity LIVE

The Online Weight Loss Programs market report [6 Years Forecast 2020-2026] focuses on the COVID19 Outbreak Impact analysis of key points influencing the growth of the market. Providing info like market competitive situation, product scope, market overview, opportunities, driving force and market risks. Profile the Top Key Players of Online Weight Loss Programs, with sales, revenue and global market share of Online Weight Loss Programs are analyzed emphatically by landscape contrast and speak to info. Upstream raw materials and instrumentation and downstream demand analysis is additionally administrated. The Online Weight Loss Programs market business development trends and selling channels square measure analyzed. From a global perspective, It also represents overall industry size by analyzing qualitative insights and historical data.

The study encompasses profiles of major companies operating in the global Online Weight Loss Programs market. Key players profiled in the report includes : Atkins Nutritionals, Kellogg, Nutrisystem, Weight Watchers, Herbalife, Technogym, Jenny Craig, Slimming World, Rosemary Conley, Medifast, VLCC Healthcare, Nutriease, GNC (General Nutrition Centers), ABL Health, Thrive Tribe, Counterweight, MoreLife, and among others.

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The Online Weight Loss Programs market report provides a comprehensive analysis of:Industry overview, cost structure analysis, technical data and competitive analysis, topmost players analysis, development trend analysis, overall market overview, regional market analysis, consumers analysis and marketing type analysis.

Scope of Online Weight Loss Programs Market:

The global Online Weight Loss Programs market is valued at million US$ in 2019 and will reach million US$ by the end of 2026, growing at a CAGR of during 2020-2026. The objectives of this study are to define, segment, and project the size of the Online Weight Loss Programs market based on company, product type, application and key regions.

This report studies the global market size of Online Weight Loss Programs in key regions like North America, Europe, Asia Pacific, Central & South America and Middle East & Africa, focuses on the consumption of Online Weight Loss Programs in these regions.

This research report categorizes the global Online Weight Loss Programs market by players/brands, region, type and application. This report also studies the global market status, competition landscape, market share, growth rate, future trends, market drivers, opportunities and challenges, sales channels, distributors, customers, research findings & conclusion, appendix & data source and Porters Five Forces Analysis.

The end users/applications and product categories analysis:

On the basis on the end users/applications,this report focuses on the status and outlook for major applications/end users, sales volume, market share and growth rate foreach application.

On the basis of product,this report displays the sales volume, revenue (Million USD), product price, market share and growth rate ofeach type.

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Online Weight Loss Programs Market Dynamics, Comprehensive Analysis, Prospects and Opportunities 2020-2026 3w Market News Reports - 3rd Watch News