Thứ Ba, 27 tháng 6, 2017

Waching daily Jun 27 2017

Welcome back to the Sanctum Heroes!

After your decisive victory in the Nighthold and the liberation of all of Suramar, you

wasted no time when the Legion bolstered its armies on the Broken Shore.

And from the reports I've received from the Kirin tor, your campaign across that accursed

isle has fared far better than our first attempt.

Archmage Khadgar has informed us that the time to assault the Tomb of Sargeras and cut

off the Legion's link to Azeroth has finally come.

As with my previous debriefing on Suramar and the Nighthold, I am here to offer strategic

insight into the history of the Tomb, as well as the sorts of enemies you may face inside.

Now, enough with the introductions!

Let us begin!

The Tomb of Sargeras.

This towering obelisk of fel energy wasn't always known as a mausoleum that housed the

physical avatar of the Lord of the burning Legion.

Before it earned this insidious name, it was known by another: The Temple of Elune..

Thousands of years ago, located in Suramar the second largest city in the Night Elf empire,

the Temple of Elune stood as one of the city's most prominent structures.

The features of the temple, both inside and out, were testament to the grandeur of Kaldorei

society, while reflecting the simplicity of the moon and the beauty of their goddess.

Tranquil gardens dotted with pristine ponds and enchanted flora decorated the many floors

within while sprawling lore-filled libraries were built above its vast enchanted atrium.

Everything about the temple reflected the divine beauty of Elune and for many years,

it stood tall and proud within Suramars walls.

Until the Legion came.

During the War of the ancients, as devastation rampaged across Kalimdor, the Highborne of

Suramar began to question their Queens new demonic allies.

As the Legion laid waste to everything in their path, they turned their eyes to Suramar

where they planned to open a new demonic portal to serve as a second staging ground for their

war.

When the Highborne of Suramar learned that the portal was to be built within their most

sacred temple, they severed their loyalty to their queen and struck out to stop the

encroaching demons.

Grand Magistrix Elisande and her Elite council gathered the artifacts known as the Pillars

of Creation and used their ancient magic to close the screaming, fel-infused portal.

With the Demons plans thwarted, the Elves of Suramar placed a series of unbreakable

seals and enchantments on the Legions failed gateway which helped negate any nearby Fel

Energy.

The Elite of Suramar continued to fortify their city by preparing to conjure an enormous

shield to surround their lands.

In the final hours of the War of the Ancients, Elisande's Highborne worked tirelessly to

set up enchanted generators to maintain the shield along the borders of their massive

city but as the Sundering shook and cracked the land, not all of Suramar could be saved.

Despite their best efforts, only a portion of the once sprawling metropolis had been

successfully protected beneath the shield while much of the outer city and lands to

the south crumbled and vanished beneath the waves.

Among the countless streets, districts and buildings of Suramar that sank beneath the

waves, the Temple of Elune was one of the most important.

Once a pristine center of worship open to the people of Suramar; now it sat, alone,

on the ocean floor, its inner enchanted lights twinkling in the dark, forgotten depths of

the sea.

The Temple of Elune would remain forgotten and out of sight at the bottom of the sea

for thousands of years.

This would change, however, when purpose and a new name would be given to the sunken temple

during the age of the Guardian, Aegwynn

In the thousands of years since the Sundering,

Sargeras been searching for a way to access Azeroth with minimal warning.

The Demon Lord had devised a plan to transport a small portion of his soul and power onto

any world he desired using the dimension-tearing relic known as the Jeweled Scepter of Sargeras.

Wrenching open a small portal to Azeroth, the Lord of the Burning Legion transferred

a mere fraction of his power and manifested into the form that would be known as his Avatar.

The colossal Avatar of Sargeras was set upon by the Guardian, Aegwynn, who engaged the

Demon Lords in a devastating battle.

The two dueled in the Frozen wastes of Northrend, each bombarding the other with torrents of

their devastating power.

Aegwynn gave everything she had in her legendary battle and despite impossible odds, she eventually

overwhelmed the Avatar's gargantuan form.

Although Aegwynn had defeated this small portion of Sargeras's true, cosmic power, the Guardian

knew that corpse of the Avatar was still dangerous.

Aegywnn pondered for a moment on where to hide the Avatars corpse, before setting her

eyes on the Sunken ruins of Suramar.

She had learned of the steps taken by Elisandes Highborne to seal the Legions portal, and

knew that their enchantments to negate fel energy would also nullify any evil that still

lurked in the slain Avatar.

The Guardian transported the Avatar's corpse, to the sunken temple far beneath the waves,

thus earning it the new name "The Tomb of Sargeras".

Although Aegwynn herself had reinforced the Temple's defenses with her own wards alongside

the Ancient Highborne's enchantments, the lure of power within would entice a select

few which would forever change the fate of Azeroth.

Hundreds of years after the Avatar was buried, the Orcish Horde tore its way into Azeroth

with the help of Aegwynn's corrupted Son, Medivh.

The Orc Warlock, Gul'dan had been given visions of the Tomb and the subdued power

within, during his time on Azeroth.

He knew the long, forgotten temple housed god-like powers and despite Kil'jaeden's

orders to assist the Horde, the Warlock set his sights on locating the Tomb and claiming

it for himself.

In the most crucial hour in the Horde's fight against the Alliance, Gul'dan and

his allies abandoned the Orcish armies and set out to sea where they prepared to conduct

a powerful ritual.

As the Warlocks wove their magic together into a complicated spell, the surface of the

sea parted as the great structure rose from the depths.

Slowly, the Tomb of Sargeras rose into view, along with a large stretch of land that would

be was originally known as Thal'dranath but more recently referred to as the Broken

Shore.

As Gul'dan entered the Tomb, he felt a stirring presence lurking in the shadows.

Unbeknownst to the Warlock, Sargeras and Kil'jaeden were well aware of Gul'dans intentions and

prepared a welcoming party for him.

Sargeras had not been pleased when he had learned that Gul'dan had abandoned the Orcish

Horde, the army he had helped bring to Azeroth through the corruption of Aegwynn's Son.

Sargeras allowed the Warlock and his followers to enter the Tomb, knowing full well they

could sense the cosmic fraction of power that was being contained far below.

Before they could locate it, the Lord of the Burning Legion called out to the few demons

Aegwynn had imprisoned alongside the Avatar and set them upon Gul'dan and his minions.

Gul'dan's screams echoed through the seemingly abandoned halls of the Tomb and across the

isle as the Demons within tore him and his followers to pieces.

As fate would have it, Gul'dans involvement with the Tomb of Sargeras was not yet over.

Less than 3 decades later, Gul'dan would return as a threat during the campaign on

the alternate-universe Draenor.

Following the Legion's defeat in Tanaan Jungle, the Gul'dan that resided within

this alternate universe was cast from his world into ours and was given a new task by

Kil'jaeden.

Guided by his demonic masters, this alternate Gul'dan crept into the silent halls of the

Tomb where ancient magic radiated around him.

Aegwynn's wards protected the Tomb and beneath those, the ancient seals put in place by the

Night Elves of Suramar hummed with power.

Gul'dan tore through each of the enchantments and wards that lay before him, before settings

his eyes on the five seals that had been empowered by the pillars of creation.

There, with Kil'jaedens guidance, Gul'dan was able to unravel the complicated ancients

seals one by one, before finally shattering the final and most powerful seal.

As the arcane enchantments dissipated, the ancient Legion portal that had been sealed

long ago roared to life.

The Legion's raw, unbridled power hurtled towards Azeroth and shattered the barriers

between worlds, tearing open a gateway to the Demonic world of Argus and ushering in

the greatest Legion invasion this world has ever seen.

This brings us back to your push on the Tomb of Sargeras.

You know its history and the evil that lies at the deepest parts the temple.

Now, before yo u bring the Eye of Aman'thul deep within and seal the Fel-breach, you must

first cut a path through the countless Demon's and other creatures that lurk within the darkened

halls of the Tomb.

Thanks to intel brought to us by the Illidari, as well as Khadgar's previous assault on

the Tomb, we've put together a brief roster of the sorts of horrors you'll find inside.

Inside the front Atrium of the Temple, the Legion awaits in in sizable numbers.

Intel from the Illidari suggests that the initial demonic resistance may be lead by

by a fel-burning fiend known as Goroth the Blighted.

With his hide seared and scarred as punishment for his past failures, this fel-pocked behemoth

seeks any means to earn favor in the eyes of his Legion Masters and crushing your assault

seems like a good a start as any.

Should you escape or avoid Goroth's Wrath, the Legion has another obstacle waiting for

you.

Rumors among the lesser demons speak of two fiends- Belac and Atrigan- who are known for

their brutal and savage interrogation tactics.

Known collectively as the Demonic Inquisition, this Felord and Jailer have been sent by Kil'jaeden

himself to halt our advances and ensure we don't progress deeper within the Tomb.

Reconnaissance from Maeiv Shadowsong's Wardens tell us that Naga forces have been seen in

the waters near the Tomb.

If Suramar's ancients maps are of any indication, many of the lower tunnels of the Temple may

now be accessible through underwater passages.

Among the Naga forces seen near the Tomb, the Warden Scouts made note of one particular

brute named Harjatan.

This hulking monstrosity seems to hold court over a sizable Murloc army, which may prove

to be a significant nuisance should you encounter them in the collapsed, tunnels far below the

Temple.

The leader of these Naga forces is known by the name Mistress Sassz'ine, a Sea Witch

who's no doubt leading the search for the Tidestone of Gologanneth.

Be warned heroes.

This particular Sea Witch holds a reputation for her dark, shadowy sway over the many creatures

of the Sea and you may find yourself set upon by far more than just Naga and Murlocs in

those watery tunnels.

As you make your way further into the depths of the Tomb, you'll encounter the ghosts

of the Temples former inhabitants.

Among these spectral occupants, you'll find the Sisters of the Moon awaiting you.

Lead by Huntress Kasparian, these Elves have defended the temple long before the avatar

was buried.

Although they stand vigil, even in death, a dark presence has warped their minds and

clouded their ability to distinguish those trying to cleanse the temple and those who

seek to pervert it.

Beyond the terrace of the Moon, within a sanctum that once served as a Night Elf burial ground,

you'll come face to face with a monstrosity known as the Engine of Souls.

This insidious Legion creation draws on the energies of the dead and twists their forms

into terrifying abominations.

For the sake of the dead and the countless lost souls tortured inside this once-holy

site, locate this fel-gorged machine, and the Desolate Host within and destroy it!

As you push deeper into the temple, you'll find yourself closer to the chamber of the

avatar with each step.

While we only have rumors gleaned from Aegwynns journals and brief references from texts that

predate Suramar, at the deepest part of the temple you may find something far more ancient

than Architecture built during the Night Elf empire.

If these Suramarian texts and the guardians journals are true, and the Temple really was

built on an ancient structure, then you may discover the entrance to forgotten complex

of Titanic origin.

Titan complexes are often riddled with protectors and constructs and as we know, even these

ancient guardians are not immune to fel-influence.

Aegwynns notes refer to a guardian known as the Maiden of Vigilance, one that she tasked

with safeguarding the Chamber of the Avatar.

Although the ancient seals of Suramar were put in place to Negate Fel energy, the Maiden

of Vigilance and her kin have stood vigil just outside the chambers door a nd it's quite

possible the avatar's influence may have seeped into their titanforged bodies.

Be wary heroes for if this construct has been warped by Fel, her charge to safeguard the

chamber may compel her to destroy anyone that attempts to bypass her.

Within the chamber of the Avatar, you'll find the lifeless husk of the Avatar of Sargeras.

Aegwynn likely utilized the ancient Titan machinery within to contain the Avatar as

she was unable to fully destroy its form.

Should the Legion manage to reanimate the Avatars armor, Heroes and let it gain full

power, the Legion may finally be able to turn the tides of this war and fully consume our

world in their burning crusade.

This critical moment in the Legions War would not be left in the hands of just any Demonic

lieutenant: Kil'jaeden the Deceiver himself oversees the operations within the Tomb of

Sargeras.

Illidan Stormrage and the Prophet Velen fully expect the Deceiver to join the fray at some

point, as sealing off the Fel breach would cripple the Legions assault on Azeroth.

Should the Eredar lord himself appear, you may be given an opportunity to strike at Sargeras's

second in Command and bring the Deceiver to justice once and for all.

Should the Deceiver escape to his homeworld of Argus, this war will only be drawn out.

For all the countless worlds Kil'jaeden has burned, for all the billions of lives

the Deceiver has snuffed out, the entirety of Azeroth and beyond hope and pray for your

success.

We can only hope that your forces alongside Prophet Velen, Illidan Stormrage and Archmage

Khadgar, will be enough to defeat Kil'Jaeden…

The time has come, heroes.

You know the Tombs history.

You know what horrors lie within.

Now the fate of all of Azeroth rests on your success.

Light speed, Champions and good luck.

For more infomation >> The History of the Tomb of Sargeras - Duration: 16:02.

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Sutton Foster On 'Younger' Fourth Season And Adopting A Baby | TODAY - Duration: 4:20.

>>> AS TWO-TIME TONY-WINNING ACTRESS/SINGER AND DANCER TRIPLE

THREAT, SUTTON FOSTER MADE A NAME FOR HERSELF.

>> AND NOW BECOMING A HOUSEHOLD NAME WITH THE SUPER HIT SHOW

"YOUNGER." >> I LOVE THE WORD.

WHEN SEASON THREE LEFT OFF, LIZA CONFESSED TO HER BOSS SHE'S

REALLY NOT IN HER 40s. NOT THE 20s -- SHE'S REALLY IN

HER 40s NOT THE 20-SOMETHING MILLENNIAL SHE SHE SHE WAS.

A LITTLE DISCUSSION ABOUT RELATIONSHIPS.

>> I CARE ABOUT YOU DEEPLY, THAT'S WHY I WANT TO SEE YOU

WITH A. >> GUY.

SUPPORTED HIM THROUGH THE ENTIRE EDITING PROCESS.

THE MINUTE HE GOT SUCCESSFUL HE DIDN'T HAVE TIME FOR YOU.

UNTIL HE NEEDED YOU AGAIN. I WAS MARRIED TO A GUY LIKE

THAT, AND YOU DESERVE BETTER. YOU DESERVE SOMEONE WHO

TREASURES YOU. WHO OPENS DOORS AND WALKS ON THE

OUTSIDE OF A SIDEWALK. >> ALL RIGHT.

WHAT KIND OF OLD LADY LACE CURTAIN HANDBOOK IS THAT OUT OF?

HUH? >> OH!

>>Y GUYS HAVE SUCH GREAT CHEMISTRY.

THE WRITING'S IS ON. IT'S EVERYTHING.

>> IF REALLY IS. WE'RE UNDER -- IT'S DARIN STARR

WHO CREATED "SEX AND THE CITY" AND HE'S THE BEST AND AMAING

WRITERS ROOM AND AWESOME CAST. >> THE CAT'S OUT OF THE BAG.

WAIT A MINUTE. >> I KNOW!

SO THAT'S GOING TO CHANGE EVERYTHING, OBVIOUSLY.

>> WELL, YEAH, BUT WHAT'S INTERESTING, ONE OTHER

CHARACTER, HILLARY'S CHARACTER, KELSEY NOW KNOWS.

AND IT WAS IMPORTANT. I THINK --

>> IT'S A SECRET STILL TO EVERYBODY ELSE.

>> YES. ESPECIALLY AT WORK.

ONE OF THE REASONS WE HAVE TO KEEP THE SECRET IS BECAUSE WE

CREATED THIS NEW IMPRINT CALLED MILLENNIAL, IT'S BASED --

MILLENNIAL -- >> I KNOW.

WHAT'S THE CUTOFF? >> I DON'T KNOW!

>> BUT YOU'RE OVER IT? >> YES.

I'M OVER THAT CUTOFF. >> SO WE SORT OF HAVE TO KEEP

THE RUSE UP FOR THE SAKE OF THE COMPANY.

>> WITH US WHEN THIS SHOW JUST STARTED.

>> YEAH. >> WE WERE DISCUSSING IT.

>> TALKED ABOUT IT. >> CAN YOU IMAGINE WE'RE SITTING

HERE TALKING ABOUT SEASON AFTER SEASON AFTER SEASON?

>> I KNOW. >> AND PICKED UP ALREADY FOR THE

FOURTH, RIGHT? >> YEAH.

IT'S -- IT'S WILD, AND TIME GOES BY SO FAST, AND IT ALL FEELS

LIKE A BLUR BET WE ALL FEEL SO LUCKY.

IT'S A REALLY GREAT JOB. >> AWESOME ONE.

>> WE REALLY LOVE IT AND JUST A GREAT --

>> SEEMS TO FOLLOW YOU. HAVE YOU NOTICED THAT?

>> YES. >> YOUR CAREER, LEGENDARY

ALREADY, WITH THE WAY YOU GOT YOUR BROADWAY SHOW AND

EVERYTHING ELSE, BUT ONCE YOU GET THE, THE JOB, YOU NAIL IT!

>> WELL I DON'T KNOW ABOUT THAT, BUT I JUST FEEL VERY, VERY, VERY

LUCKY AND TRY NOT TO TAKE ANYTHING FOR GRANTED.

>> WELL, SOMETHING ELSE HAPPENED IN YOUR LIFE.

>> THE MOST IMPORTANT THING. >> THE MOST IMPORTANT THING

HAPPENED IN YOUR LIFE. YOU ADOPTED A LITTLE BABY?

>> I DID. I ADOPTED A LITTLE GIRL.

>> HOW HAS THAT CHANGED YOU? >> IT'S BEEN -- UNBELIEVABLE.

I MEAN, I REMEMBER -- THE WHOLE PROCESS, OF COURSE, YOU KNOW,

AND BEING IN MY 40s AND REALIZING THAT THERE ARE MANY

WAYS TO HAVE A FAMILY. >> UH-HUH.

>> AND THE ADOPTION PROCESS FOR US WAS SO BEAUTIFUL, AND IT JUST

FELT 100% RIGHT, AND IT'S CHANGED EVERYTHING.

I WAS, LIKE WHAT TOOK ME SO LONG?

BUT YET I FELT LIKE I WAS WAITING FOR THIS LITTLE SOUL TO

FIND ME. I'M LIKE, OOH!

BUT I FELT LIKE -- THAT SHE WAS TRYING TO FIND US AND LIKE,

WE'RE HERE! COME -- YOU KNOW, WE GOT YOU,

WHAT WAS THE LIKE THE FIRST TIME YOU HELD HER.

DO YOU REMEMBER? >> TERRIFYING, AND BEAUTIFUL,

AND -- YOU KNOW, JUST KIND OF -- THE WHOLE -- THE WHOLE -- SOME

DAY I WILL SHARE, BECAUSE IT'S HER STORY, TOO.

SO SOME DAY WE WILL SHARE THE ENTIRE STORY, BUT IT WAS REALLY

UNBELIEVABLY BEAUTIFUL, AND THE -- MY HUSBAND AND I ARE

REALLY JUST HAVING A GREAT TIME, AND FIGURING IT OUT.

WE HAVE NO IDEA WHAT WE'RE DOCK AND WE'RE FIGURING IT OUT.

>> HE HAS NO CHILDREN, EITHER? >> NO IT'S THE FIRST.

FIRST OF BOTH OF OUR FAMILIES. FIRST GRANDCHILD, LIKE, AH!

>> GOOD WITH CHANGING DIAPERS? >> NAILING IT, YEAH, YEAH.

>> WE'RE SO HAPPY FOR YOU. >> THANK YOU.

>> WE REALLY ARE. >> YOU'RE ONE OF THE BEGINNING

For more infomation >> Sutton Foster On 'Younger' Fourth Season And Adopting A Baby | TODAY - Duration: 4:20.

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Focus on whole grains - Duration: 9:18.

Healthy-eating made easy is a blueprint for healthy eating and is one of the

most effective and scientifically validated means to feel great for good

and stay well for life. We simplified healthy eating made easy into five steps.

All you have to do is learn a few basic guidelines about each step, put them into

day to day practice and you'll have mastered the art of optimal nutrition.

The healthy eating made easy webinar series includes five short sessions that

can be viewed at your convenience. Each session will focus on specific topics. In

session one you'll learn how to focus on Whole Grains. Session two will teach you

the facts on fat. In session three you'll learn the benefits of eating more fruits

and veggies. Session four teaches you how to power up with healthy protein and in

session five you'll learn how to rethink your drink. Welcome to session one of the

Healthy Eating Made Easy series. In this session you'll learn how easy it is to

focus on whole grains for better health. In this session, we'll discuss high and

low fiber carbohydrates, the great white hazards cycle, the benefits of dark

chocolate, a strategy to stay focused on whole grains, and independence member

resources. Let's get started. A grain contains three parts bran germ and

endosperm. The brand is outer hard shell of the grain. It is the part of the grain

that provides most fiber and most of the B vitamins and minerals. The germ is the

next layer and is packed with nutrients including essential fatty acids and

vitamin E. The endosperm is the soft part in the center of the grain it contains

the starch. Whole grain means that the entire grain kernel is in the food if

you eat a whole grain food it contains the brand germ and endosperm so you get

all the nutrients that whole grains have to offer. If you eat a refined grain food

it contains only the endosperm or the starchy part so you miss out on a lot of

vitamins and minerals. Because the whole grains contain the entire grain they are

much more nutritious than refined grains. Carbohydrates often get a bad rap.

Especially when it comes to weight gain. But carbohydrates are not all bad.

Because of their numerous health benefits carbohydrates have a rightful

place in your diet. In fact your body needs carbohydrates to function well. The

best way to focus on whole grains is to choose the healthier types of

carbohydrates and then enjoy them in moderation

Let's take a look at all the different types of carbohydrates. True whole grains

are among the most powerful disease fighting foods nature has given us. Whole

grains retain all of their nutritional goodness. When whole grains are refined

and processed into products like white flour and white rice their outer brand

coat and their inner German Porsche ins are removed. Whole grains are excellent

sources of vitamin E, B vitamins, fiber and the minerals zinc, iron and magnesium.

People who eat the most grains weigh less, and are less likely to develop

heart disease type 2, diabetes, cancers metabolic syndrome and digestive

diseases. Whole grains are digested more slowly so they make you feel full for

longer periods of time. Some examples of whole grains include brown rice, oatmeal,

and quinoa. Fiber is a type of carbohydrate that comes from plant foods.

So there's no fiber in animal products such as milk, eggs, meat, poultry, and fish.

Fiber is the indigestion apart of plant foods including fruits vegetables, whole

grains nuts, and legumes. When you consume dietary fiber most of it passes through

the intestines and is not digested for good health. Adults need to try to eat 25

to 30 grams of fiber each day. Most Americans do not consume nearly enough

fiber in their diet. While it is wise to aim for this goal any increase in fiber

in your diet can be beneficial. Beans are an excellent source of fiber, they are

all versatile, convenient, inexpensive, tasty, satisfying, and remarkably good for

you. A single cup of beans provides 12 grams of fiber. All beans are healthy

options but here's a list of some favorites. Lima beans, chickpeas, and

lentils. It's very simple to identify the bad

carbs because they are all white. This group of carbs includes white flour

products, white rice white, potatoes and sugar. Scientifically they are known as

the refined high glycemic carbs but we refer to them as what they really are

the great white hazards. This particular group of carbs has been repeatedly

linked to a long list of adverse outcomes including weight gain, obesity,

type 2 diabetes, certain cancers, fatigue and insulin resistance. Some carbs

because of their makeup are more slowly digested giving rise to a more gradual

and lower blood glucose response. While others are more quickly digested giving

rise to a more rapid and high blood glucose response. Food such as white

bread, white rice, and white potatoes are the carbs that are easily digested thus

sending blood glucose levels soaring. Because of their ability to send blood

glucose levels up high and fast the great white hazards can predispose

to several problems including weight gain, cardiovascular disease, type 2

diabetes, and even cancer. Some carbs because of their makeup are more slowly

digested giving rise to a more gradual and lower blood glucose response. While

others are more quickly digested, giving rise to a more rapid and high blood

glucose response. Foods such as white bread, white rice, and white potatoes are

the carbs that are easily digested thus sending blood glucose levels soaring.

Because of their ability to send blood glucose levels up high and fast

the great white hazards can predispose to several problems including weight

gain, cardiovascular disease, type 2 diabetes and even cancer. Now that you

have a better understanding on the glycemic response of the great white

hazards, I can explain how they make you gain weight. Take for example a white

bagel. You eat the white bagel which causes your blood glucose and blood

insulin to spike. Followed by a quick blood glucose plummet and leaving you

unsatisfied and still hungry. No matter what level of glucose enters your

bloodstream short thereafter a matching amount of insulin

is released. Insulin is a fat storing anabolic hormone, when insulin is

released into your bloodstream especially at high levels, it directs

your body to store energy and deposit fat. If you want to lose weight or

maintain your weight you must make an effort to eliminate or at least limit

the bad carbohydrates. The glycemic index is a great tool that can help you do

this. The glycemic index measures how a carbohydrate containing food raises

blood glucose. The lower the foods glycemic index, the less it affects blood

sugar and insulin levels. Here are some popular foods along with their ranking

on the glycemic index. It's pretty clear that the white carbs and sweetest foods

ranked high on the glycemic index, while the whole grain and high-fiber foods

rank low. On the bright side, dark chocolate is truly a healthy treat. It

has been shown to boost brainpower, elevate mood, improve cardiovascular

health, suppress appetite by providing a greater feeling of satisfaction, and

satiety than other sweets and hinders blood glucose spikes to make dark

chocolate your suite of choice. Now it's time to strategize a plan of action to

guide you in replacing the wrong carbs with the right ones. Recognize when you

have a craving. Restrict foods that drop your blood sugar. Sink great white

hazards. Eat three meals daily. Have a healthy protein on each meal. Increase

high-fiber carbs like beans, legumes and whole grains. Find healthy ways to

indulge your sweet tooth. Aim for a balanced carb diet rather than a low

carb diet. Avoid foods made from white flour. Choose 100% whole grain and

multigrain varieties. Instead strive to have at least one serving of beans every

day. Restrict sugars and sweet,s choose a sensible portion of high-quality dark

chocolate or fresh fruit as your suite of choice. Thank you for participating in

session one of the healthy eating made easy webinar series. Here's a list

of resources for independence members.

For more infomation >> Focus on whole grains - Duration: 9:18.

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How to find a doctor, hospital, or health care provider in the Independence Blue Cross network - Duration: 1:31.

Who do you turn to when you need to make

decisions about your health like finding

a new doctor, or choosing the right

hospital? Where do you go when you need a

second opinion? Welcome to a better way

to help make decisions about your health:

Independence Blue Cross's new Find a

Doctor search tool. Straightforward and

easy to use, this tool helps take the

guesswork out of making health decisions.

You can learn about your health care

options with one keyword search,

choose a treatment location, find an urgent care center,

even search for a participating

family doctor. You'll find extensive

information on thousands of

participating doctors, hospitals, and

facilities. You can customize, save, and

print your own directory

to help you narrow down your options. You

can compare up to five profiles side by

side, pick one, and you can read and write

patient reviews, see quality and

performance ratings, and find detailed

profile information, helpful driving

directions, and office hours. As an

Independence Blue Cross member, you can

use the Find a Doctor search tool anywhere,

anytime, and get information to help make

health decisions with confidence.

For more infomation >> How to find a doctor, hospital, or health care provider in the Independence Blue Cross network - Duration: 1:31.

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Your guide to creating healthy personal boundaries - Duration: 13:29.

Welcome to Session Two of Your Best Self; a Guide to Achieving a Balanced

Well-Being, creating healthy boundaries. Today we'll be talking about healthy

boundaries. Your personal boundaries, poor boundaries and impact they can have on

your optimal well-being, and then how to make adjustments and create healthy

boundaries to help us on our well-being journey. Creating healthy boundaries is

so important to support us on this journey. Healthy boundaries helped guide

our choices by providing structure for our behaviors. If we can create behaviors

or choices that support our well-being even better to create them as habits so

we spend less energy on making decisions for each choice. Sometimes we stray off

course and revert back to old ways, or possibly new ways that don't support our

well-being. Here are some examples of healthy boundaries.

Perhaps eliminating technology to a certain amount each day. Eating unhealthy

foods like cakes, cookies, or fried foods occasionally or rarely. Perhaps on

special occasions or say no. rather than overextending ourselves going to bed at

a certain time each night so that we get eight hours of good quality sleep. Eating

breakfast every morning. Brushing our teeth twice a day. Getting our

recommended preventive screenings. Exercising regularly and sticking to a

financial budget. Boundaries are part of self-care. They are healthy, normal and

necessary. So having healthy boundaries is really about caring for ourselves.

Knowing what supports us and gives us energy and what depletes or robs us of

energy. What are some types of boundaries or habits that would help us to

experience vitality? May be eating for optimal wellness. Lots of physical

activity. Sleeping eight hours. Stress management. Having good time management

and not over scheduling or over committing to things. Take a moment and

think about your own boundaries such as time management. organization commitments,

habits, finances, relationships. Does anyone or maybe more area jump out

for you as a possible weak boundary? We can all usually identify at least

one area. So what is the problem with having poor boundaries? Well poor

boundaries can result in a feeling of overwhelming an inability to meet what

is being asked of you. Perhaps an over commitment of your time or available

energy. Can you think an example where you complain maybe frequently? What is the

scenario? Is it a repetitive scenario in your life? For me it's traffic. Whining or

complaining indicates a sense of victimization. An inability to control

what is happening to you. Are you able to adjust your boundaries in order to

control the scenario? If so what steps would you have to take? For example, for

me, in traffic I just need to leave myself more time. Healthy boundaries

provide a means to empowerment. We may have repetitive patterns in our life

where we feel we don't have the resources to meet the demands being

asked of us. Perhaps it is in the area finances or at work or in our personal

life. We may not even be aware that we are complaining about a particular

situation. Once we become aware however, we're able to step back and see if poor

boundaries may be at play. Here's a quote that captures the impact of poor

boundaries. " Ill habits gather by unseen degrees as Brooks make rivers, rivers

onto seas". Fortunately the opposite is also true. Good habits gather by unseen

degrees as Brooks make rivers, rivers run to seas. So just starting with small

steps eventually leads to healthier behaviors which leads to greater

vitality and well-being.

So, what will help us create healthy habits? Perhaps cultivating these things

will help. Will power, motivation, inspiration, and self-control. What will

fuel you in making this change? Sometimes is the example of another person, or

perhaps we deeply want to be healthier. Self-efficacy or Self esteem, means more

than self-worth. A unique alchemy of confidence, courage, humbleness and

self-acceptance. Even the face of inevitable setbacks or slip-ups. Five

aspects of high self esteem that help to build a healthy life are; a sense of

empowerment, a sense of uniqueness, having healthy role models, a strong social

support ,and experiencing small wins. Creative assertiveness, that's holding

your ground not swaying to others or the environment. This is keeping in mind that

this is your journey and you are in charge of the process. And lastly, time

management managing time well in this culture of distractions can be

challenging, especially making time for our own well-being. If we don't make the

time, our best intentions go to waste. Let's look at a popular goal that most

people are not successful in achieving. How many people lose weight only to

regain it back over time? In thinking about weight loss,

what percentage successfully lose weight and keep it off? Here's what some

research shows in a large meta-analysis of long-term outcomes of dieting.

Research found that in fact one-third to two-thirds of dieters regain more weight

than they lost on our diets, and that may be an underestimation. So what goes wrong?

Perhaps the appeal of a quick fix, disappointment, regret, not invested in a

change in habit. I often tell people when considering a diet or any major

change, think first is this something I can sustain as a total lifestyle change

over six months, over twelve months. If the answer is no then you may wish to

rethink that path.

Motivation. "The unique alchemy of motivation, inspiration and self-control".

We can dig deep to identify the real source of our motivation and then create

the habits to support us on our journey of well-being. Here's a great story of

motivation. Is anyone familiar with a young Canadian gentleman named Kerry Fox?

Kerry was diagnosed with malignant bone cancer at the age of 18 and had his

right leg amputated. While in the hospital Kerry was so overcome by the

suffering of other cancer patients that he decided to run across Canada to raise

money for cancer research. This was his strong motivator in 1982.

Then 22 year old embarked on a cross-canada run from the Pacific Ocean

to the Atlantic Ocean. He called it the Marathon of Hope. He

adapted a running style of hopping on one leg this enabled him to cover around

26 miles each day, the equivalent of a marathon every single day. In 143 days,

running seven days a week, he covered three thousand three hundred and thirty

nine miles from his starting point in st. John's Newfoundland to Thunder Bay.

Unfortunately, when Terry reached Ontario he was forced to abandon his run. His

doctors told him that the cancer had spread and was now in his lungs.

Seeing the x-rays of his lungs, the doctors were amazed at his ability to

run at all while his lungs were completely infected by cancer. He was

asked how he kept himself going in spite of total exhaustion. He responded quote " I

just kept running to the next telephone pole and when I got there I would focus

on the next pole" and quote. We don't all have such a motivator in our quest to be

healthier, but as Terry said he broke his incredible journey down into small steps

like just running to the next telephone pole. We can keep this in mind as we

embark on our journey. People that have gone through this weight loss process

probably started out with those things mentioned earlier. Willpower, intention,

and belief to succeed with the goal, a plan, or strategy in place, tools required

time management. Yet the majority are not successful.

Often overlooked but very powerful is the power of habits. Its habits that help

us with self-control. If we have to keep making a conscious decision regarding

every choice we quickly run out of self-control. Over 90 percent of our

everyday behaviors or habits which means we are behaving without consciously

thinking about it. Habits are just behaviors that have been

done repeatedly until they are done on autopilot. In case of weight loss we gain

the weight back because we've reverted back to our autopilot behaviors. So how

can we increase the likelihood of success? How can we create new healthy

habits? Let's look at what is going on behind our behavior. Perhaps uncover

reasons for the high failure rate of dieting. This is the habit loop. Look at

this pattern of queue routine reward action. If done repeatedly will create an

autopilot habit in the brain. This becomes the path of least resistance and

we revert back to this as our usual mode of operation. So how can we change this?

By breaking a behavior down to a series of small steps and by pairing the new

behavior with an established. -May be an example is eating from the TV. You sit

down to watch TV at night. That makes you want to eat some salty snacks like chips.

You eat the chips and every time you sit down to watch TV you have the craving

for chips or snack. Maybe before you sit down to watch TV, instead you bring with

you a hot cup of herbal tea and sip that instead of resorting to chips. Or try

taking a few deep breaths when you sit down , and if you crave something opt for

healthy snack like a handful of cashews or a piece of fruit . BJ Fogg is a

professor at Stanford University. He's done research on how to create a new

behavior or habit. it's all about baby steps. Do something easy. You will tend to

do it again. For example, starting at walking 5 minutes a day. If it ends up

being easy you will be less fearful and we'll try to do it again.

Eventually you will increase your mobility and time walking, and that will

increase your motivation. Now let's introduce a concept of tiny habits. Bj5

has a program called tiny habits that's online and free. Simply register on his

website, tiny habits.com, which is also listed on the additional resource slide

at the end of this, and try this five-day program out to create a habitual

behavior. So what is a tiny habit? It's a personal behavior. You do it at least

once a day, that takes you less than 30 seconds, that requires little effort.

Here's an easy enough way to start your journey to optimal vitality and

well-being. Here are some examples of forming new tiny habits. Now this comes

from BJ Fogg so I'm using an example he gave in a lecture to a large group of

participants. He said after I use the restroom I will go back in to two

push-ups. Eventually you will build up the number of push-ups each day by doing

this. Or another example he gave was after I brush my teeth I will take 3

deep breaths. Eventually you may end up using deep breathing as a coping

strategy for stressful events. Remember to start with the behavior so small it

seems ridiculous. Determine the trigger you will use to follow with the new

behavior and celebrate immediately. Give yourself a great big high-five way to go

you did it each and every time.

In summary let's review some key questions. To help you start on your

journey for the good life what wellness robbers are you ready to take on? What

specific behavior are you ready to change? what might be your motivation?

what tiny habits might you start practicing ? how ready are you to begin?

Lastly, when are you ready to begin? What I did slowly one day at a time, one piece

at a time. Today I eat less exercise more and get a lot more sleep. I spend less

time in virtual reality and more time in actual reality. Today we talked about

boundaries and importance of having healthy boundaries they empower us. how

to create healthy boundaries using components of motivation, inspiration and

self-control. How to enhance self control through habits. And lastly how to create

tiny habits. Practice your tiny habits for five days. As a reminder the BJ Fogg

tiny habits websites offers a five-day program to try out the tiny habits

process for behavior change. Pick up behavior you'd like to change and sign

up. Thank you for joining us for session 2, Creating Healthy Boundaries in the

Best Self; A Guide to Achieving a Balanced Well-Being series.

For more infomation >> Your guide to creating healthy personal boundaries - Duration: 13:29.

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Can You Solve a Detective Mystery Using Just One Picture? - Duration: 3:03.

Can You Solve a Detective Mystery Using Just One Picture?

Can You Solve a Detective Mystery Using Just One Picture? In order to exercise your brain, you don't necessarily have to multiply ten-digit numbers in your head.

Sometimes, all it takes is one picture with a hidden explanation behind it.

We at Bright Side recommend trying to solve this unusual brainteaser right now.

It was a hot summer day, and a police detective decided to catch a little sun by the banks of a river.

Suddenly, he heard a woman crying.

"What's happened?" he asked the sobbing girl.

"Please calm down and tell me everything one step at a time." "That's easy for you to say," said the girl between sobs.

"You can't even imagine how dear that bracelet was to me.

I come here every day.

Today I took off my bracelet while sunbathing, placed it on top of my book, and accidentally fell asleep.

I woke up and my bracelet wasn't there anymore. The inspector fell into deep thought.

There were no footsteps left by other people in the sand around where the girl had been sitting, apart from her own.

There were no other people in the vicinity.

It followed that only one of the regular visitors to the beach could have taken the bracelet.

These people had now formed a thick wall all around the inspector.

He looked at them and within a moment understood who could have taken it.

So have you worked out who stole the bracelet? The only person who could reach the bracelet without leaving any footsteps in the sand is the one with the fishing rod.

He was the first person to fall under suspicion.

Illustrated by Askhik Rakimova for BrightSide.me  .

We'd love to hear your views on this….

For more infomation >> Can You Solve a Detective Mystery Using Just One Picture? - Duration: 3:03.

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Beneficios de ser socios en Exclusive Traveler Club - Duration: 1:03.

Hello, we're the Schneider family.

We're visiting from Argentina.

We're Gold members

and we wanted to tell you about all the benefits of it and how great

this membership is.

The truth is that we love the hotel.

This is the second time we've come to this same beach.

And

we're happy

with the service, both the concierges and the butlers, the restaurants, the beach, the bellhops, etc.

From the first greeting when you arrive until you leave,

they're all extremely friendly

and provide fantastic service at all times.

That's all.

Thanks for everything!

For more infomation >> Beneficios de ser socios en Exclusive Traveler Club - Duration: 1:03.

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Nurture your emotional well-being - Duration: 9:30.

Session five; Emotional well-being. In today's presentation we'll be talking

about emotional well-being. Things that threaten our emotional well-being,

negative versus positive emotions, and discuss some practical ways to enhance

positive emotions. Emotional well-being is one of the most essential aspects of

wellness, yet is one that gets little attention. Do you think that is true? If

so, why would it be that emotional well-being gets so little attention?

Maybe it's because we're often told not to show emotions. You know things like

don't cry, don't be emotional at work, deal with it. Or you'll find emotional

well-being is the ability to feel and express the entire range of emotions

from anger to love and control them not be controlled by them. The key point here

is the importance of having awareness of the emotions and then being able to

respond appropriately, rather than react from an autopilot mood. We discussed this

previously when we talked about the benefits of practicing mindfulness as a

way to gain a deeper awareness of our thoughts emotions and sensations.

This image shows that we move up and down between emotions throughout our day

so emotional well-being is not about being happy all the time but rather

finding out what makes us the happiest and regularly engaging in those

activities or with those people more frequently so that we can experience

positive States more frequently than negative States. By doing that throughout

our day we end a day with more energy and satisfaction, rather than feeling

depleted and exhausted. Threats to emotional well-being. Let's look at some

things that threaten our emotional well-being. Again we are not looking at

eliminating negative emotions, but rather being aware of all the emotions and

responding in a choice full way. Mismanage emotions such as anger,

frustration, resentment, fear, perceived threats or everyday stressors, trauma,

major life event such as a death or this or a loss of job. What are some

examples of these emotions when reacted Upon inappropriately? Perhaps road rage?

Abusive language, overeating, passive-aggressive behavior, sarcasm or

just suppressing the emotion, anger and fear. The average person tends to get

angry between 15 and 20 times per day. Anger and fear are two emotions that

have one purpose, to save your life in the event of physical danger. I'm sure

you've all heard of the fight-or-flight response right? Anger is a fight response,

fear is a flight response. Given that how many of our lives are truly threatened

50 to 20 times a day what kind of things are we most threatened by that we

experience anger this often. Each day are we perhaps reacting out of stress than

actually having our lives endangered. About 1 in 10 Americans age 12 and over

takes antidepressant medication. Here are 2 more emotional states, anxiety and

depression that one ongoing can disrupt our emotional well-being and the

prevalence is quite high. "The reason people find it so hard to be happy is

that they always see the past better than it was, the present worse than it is,

and the future less resolved then it will be." How true this is this quote sums

up what we've talked about earlier in this series. We tend to ruminate on the

past or rehearse what might occur in the future. This way of thinking often

results in increased feelings of stress and anxiety. We know that our thoughts

are directly linked to our emotions. It's how we are thinking about a situation

that results in a positive or negative emotion positively. So what is the

antidote to all this fear and anger Anxiety and depression and other

negative emotional states we talked about? Mindfulness as a way to decrease

the stress response my is helpful in bringing awareness to our

emotional moods which allows us to the make a choice to do something

differently. There's also an additional practice and training that can help

offset negative emotions. it's called positivity and like

mindfulness can be practiced anytime and anywhere and for brief periods of time.

Practicing positivity builds the area of the brain that helps Warren to see the

world through a more positive lens. A renewing researcher on the subject is

Dr. Barbara Frederickson. She has done research in this field for 20-plus years

and has written many peer-reviewed articles as well as a popular book

called Positivity. She's a professor of psychology at University of North

Carolina. According to her research here are some

valuable benefits of practicing positivity. Some research proven benefits

of practicing positivity include increased creativity, increased

resiliency, increased academic performance, increased social

connectivity, increased Trust. Positive emotions don't just make us feel good

they transform our minds our bodies and our ability to bounce back from hard

times. Dr. Feddersen isn't just talking about junk for joy positive emotions.

There are a whole range of positive emotions out there including feelings of

gratitude, feelings of serenity and feelings of wealth and closeness.For the

people we care for, if positive emotions open our awareness and increase the

expanse of our peripheral vision that means that they help us see more

possibilities and there are a lot of benefits that flow from this. Far from

being trivial we found that positive emotions broaden our awareness in ways

that reshape who we are and they build up our useful traits in ways that bring

out the best in us helping us become the best versions of ourselves. Positivity is

a psychological state that broadens the mind and brings us closer to others.

These are some of the emotional states associated with positivity. Wouldn't it

be nice to experience these states more throughout our day? And there

a lot of benefits that flow from this. People are more creative when they're

experiencing positive emotions. When solving a problem they can come up with

more ideas of what they might do next. People are more likely to be resilient.

Kids academic performances can improve. Research has shown that kids do better

on math tests or other tests if they're just asked to sit and think of a

positive memory before they take the test. Positive emotions make us more

socially connected to others even across groups. And other experiments show that

if you induce positive emotions people are more trusting and come to better

win-win situations and negotiations.

Today is a good day for a good day. It's important to practice positivity.

Fortunately many researchers agree that short practices have results referred to

by some as micro movements. one does not have to sit for hours a day to reap the

benefits of practicing positive emotions it literally can be done in brief

moments. here's an example, one brief practice is to simply start your day

checking in and asking what is good about today. It may be as simple as

appreciating that you have eyes that see, legs that move, beautiful weather,

loving relationships, a roof over your head and food on your table.

To summarize, today we talked about the barriers to optimal emotional well-being.

Cultivating awareness of our emotions and choosing to respond versus react so

that we're controlling our emotions rather than allowing our emotions to

control us. We learned about two common emotions that lead to reactivity, anger

and fear or the fight-or-flight to negative emotions such as depression

anxiety that are very prevalent in our society. And positivity as an antidote to

negative emotional states. Next steps your journey like who you are think

about are you in touch with your emotions, treat others well, value

experiences / possess questions hole gratitude for your loved

ones, have meaning in your life, and try to be flexible. Practice what is good

about today, also practice positivity at least three times this week. Additional

resources.Thank you for joining us in session five emotional well-being in

your best self a guide to achieving a balanced

well-being series.

For more infomation >> Nurture your emotional well-being - Duration: 9:30.

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Discover the benefits of fruits and vegetables - Duration: 7:10.

Welcome to session three of the Healthy Eating Made Easy series. In the session

you will learn how to fill up on fruits and veggies for better health. In the

session we will discuss the benefits of eating more fruits and vegetables. The

fruit and veggie MVPs. How spices contribute to a healthy diet ,and

independence member resources. So let's get started.

Every time you include this amazing food group in your diet you immediately

improve your health. Fruits and vegetables are high in nutrients yet low

in calorie which is a great combo. They are bursting with an assortment of

vitamins and minerals, phytochemicals and they are high in fiber

which means you can eat plenty without worries of weight gain. Fruits and

veggies are sources of many essential nutrients including potassium, dietary

fiber, vitamin C, and folate. A diet rich in fruits and vegetables can lower blood

pressure, reduce the risk of heart disease and stroke, prevent some types of

cancer, lower risk of eye and digestive problems, and have a positive effect on

blood sugar which can keep appetite in check.

You should eat as many and as much a variety of fruits and vegetables as

possible. Let's take a look at the fruit and vegetable MVPs. Private chemicals are

plant chemicals that have protective and disease preventing properties. They are

non-essential nutrients meaning that they are not required by the human body

for sustaining life. Plants produce these chemicals to protect themselves and it

turns out that they can also protect humans against disease. There are more

than a thousand known phytochemicals. Some of the well known phytochemicals

are lycopene and tomatoes. Resveratrol found in red wine flavonols found in

dark chocolate and flavonoids found in fruit. These fruit MVPs are loaded with

disease-fighting phytochemicals berries, cherries plums, whole citrus, cantaloupe,

red grapes ,apples, pears, Kiwi ,apricots. The more colorful the food the more it's

packed with valuable nutrients. Have a little bit of every color each and every

day. Remember color means health, the deeper and richer the color the more

phytochemicals vitamins and minerals present in the food. In fact dark leafy

greens pack more nutrient per unit calories than any other food so go ahead

and color your plate with these vegetable. Mvps cruciferous vegetable,

kale, broccoli, brussel sprouts, collards, carrots, garlic, onions, leeks, tomatoes

asparagus, sweet potatoes, dark leafy salad greens, like spinach bell peppers.

Get into the simple and super healthy habit of adding herbs and spices to your

food. They add flavor it's almost any dish which means we can cut back on

added fats, sauces and salt, and they are exploding with beneficial phytochemicals.

Here are some of our favorites parsley provides. Vitamin A, potassium calcium,

vitamin C, and can boost a higher concentration of flavonoids than any

other food. Rosemary can enhance insulin sensitivity which translate to a

healthier metabolism. Cilantro works as a natural antibiotic against Salmonella.

Oregano is loaded with antioxidant power up to 40 times more than Apple's. Garlic

boosts the immune system which makes it the perfect spice for cold and flu

season. Cinnamon can boost insulin sensitivity and improve cholesterol and

glucose metabolism. Ginger is packed with anti-inflammatory properties and has

been shown to boost immunity and reduce nausea. Curry and turmeric are filled

with one of the most potent natural anti-inflammatory agents ever identified.

And hot pepper can boost mood. Did you know adding just one serving of produce

to your diet makes a difference and one extra serving has been shown to reduce

cardiovascular risk by 14%. For best results strive for seven or more

servings of fruits and vegetables a day eating the recommended serving of fruits

and vegetables is easier than you think you can add 1/2 cup of fruit

to your cereal. Enjoy a half cup of bell peppers for a mid-morning snack, eat a

healthy salad at lunch ,and eat another serving of your favorite vegetable at

dinner. Lycopene gives Tomatoes their vivid red

color and is one of the most potent antioxidants ever identified as an

anti-cancer agent. Lycopene seems to protect the prostate the most strongly.

Research has revealed that lycopenes protective power is enhanced when

tomatoes are processed and are cooked so enjoy salsa, tomato paste and marinara

sauce. Berries other deep red blue and purple hues to classify de chemicals

called anthocyanins. Anthocyanins have potent antioxidant power especially when

it comes to fighting inflammation. When you regularly consume berries along with

other anthocyanin rich foods like cherries, red cabbage and red onions you

are protecting your body from some of the most common and deadliest illnesses

known to man. So flora fain is one of the most powerful anti-cancer compounds

nature provides. Its special cancer-fighting powers are largely due

to its ability to boost the body's detoxifying enzymes systems. Eating your

broccoli along with other cruciferous vegetables including cabbage, kal,e

cauliflower, Brussels sprouts and collards will send your detoxifying

cancer protective enzyme system into overdrive. Did you know that some of the

same pigments that give plant foods their deep rich color can provide

built-in SPF for your skin the most potent SPF foods include dark leafy

greens, sweet potatoes, tomatoes, carrots red and orange bell peppers, berries and

even dark chocolate. The best nutritional strategy is to eat as many and as much a

variety of fruits and vegetables as possible. Follow these strategy tips,

strive to have seven servings about four cups total of fruits and vegetables a

day. Double up on fruits and vegetable side dishes. Feature vegetables as a main

dish, fill your plate with vegetables before anything else.

Eat fruits and vegetables as a snack. Remember color means health the deeper

and richer the color the more phytochemicals vitamins and minerals

present in the food. Thank you for participating in session three of the

Healthy Eating Made Easy series here's a list of resources for independence

members.

For more infomation >> Discover the benefits of fruits and vegetables - Duration: 7:10.

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Which fats are healthy? - Duration: 11:33.

Welcome to session two of the Healthy Eating Made Easy Series. In the session

you will learn the facts on fat; the good, the bad, and the ugly. In this session you

will learn what are healthy and unhealthy fats. Benefits of choosing

healthy cooking oils and the steps you can take to put these recommendations

into day-to-day practice. As well as independence member resources. Let's get

started. Most foods contain several different kinds of dietary fat and some

are better for your health then others. You don't need to completely eliminate

all fat from your diet. In fact some fats actually help promote

good health. Let's take a look at the benefits of healthy fats, versus the

risks of harmful fats. The types of healthy fat are unsaturated fats,

commonly known as polyunsaturated and monounsaturated. Research has shown the

health benefits of limiting unhealthy fats and incorporating healthy

monounsaturated and polyunsaturated fats into your diet has the potential to

decrease heart disease which is America single biggest killer. Unsaturated fats

can improve neurologic and mental health, can boost metabolism, reduce cancer and

diabetes risks ,and reduces inflammation in the body. There are two main types of

potentially harmful dietary fat, saturated fat and trans fat trans. Fat

and saturated fat are unhealthy fats that contribute to disease. Research

shows the health risks of consuming too much unhealthy fats can elevate LDL, bad

cholesterol, lower HDL, good cholesterol, can elevate triglycerides, another type

of fat in the bloo,d promotes inflammation in the body, and promotes

insulin resistance. So as you can see saturated and trans fat do the complete

opposite of the good mono and polyunsaturated fats. So let's learn more

about these not-so-good fats. Trans fats represent the unhealthiest ingredient in

our food supply. Think of them as the food equivalent of tobacco, zero

tolerance policy is best when it comes to trans fats.

Trans fats are products of modern food technology. They are man-made fats that

form when liquid vegetable oils are hydrated to create a fat that is more

solid at room temperature. What makes trans fat so threatening is

their ability to wreak metabolic havoc throughout your body, especially within

your arteries. In fact trans fats provide a quadruple insult to your arteries,

dramatically increasing your risk of cardiovascular disease. These ugly fats

increase the risk of insulin resistance which is a condition that puts one in a

stubborn state of weight gain, while increasing the risk of type 2 diabetes,

and heart disease and provoke inflammation in the arteries. The good

news is it's actually very easy to rid your diet of trans fats and it is simple

to do once you know where they are. Lurking this man-made fat is found in

three basic categories. Processed foods that contain hydrogenated and partially

hydrogenated oils. Simply refer to the Nutrition Facts label and all processed

foods and check for grams of trans fat if there is any number listed other than

zero get rid of it before you get hurt. Stick margarine. Always choose trans

fat-free margarine spreads as an alternative to stick margarine. If you

shortening like Crisco try to find another alternative foods most likely to

contain trans fats include processed foods such as baked goods like cakes and

cookies crackers, fried fast foods, chips and popcorn. Saturated fat is another

unhealthy fat unlike trans fat which should be

completely avoided saturated fats need to be limited but not 100%. Restricted it

is clearly established that excessive consumption of saturated fats increases

your risk of cardiovascular disease, along with several other nasty

conditions like insulin resistance, type-2 diabetes, and some cancers.

Saturated fat has been shown to increase bad cholesterol, and impair the function

of HDL, your good cholesterol. It's easy to remember we're saturated fats are

found. Just think four legs fats. SATs and animals are mostly of the

saturated type. Think cows, pigs, and sheep. Whole dairy products such as whole milk,

full fat cheese's, cream cheese and butter. Now that we cleared your mouths

of the unhealthy fats, we can replace them with the healthy ones. The types of

potentially helpful dietary fat are mostly unsaturated. There are a variety

of health benefits gained by including healthy fats in your diet. Studies show

that eating foods rich in monounsaturated fats improves blood

cholesterol levels by helping to lower LDL, bad cholesterol and elevating HDL

good cholesterol, which can decrease your risk of heart disease. Research also

shows that monounsaturated fat may decrease blood clotting and may benefit

insulin levels and blood sugar control which can be especially helpful if you

have type 2 diabetes. Monounsaturated fats or plant-based fat that remain

liquid at room temperature, think of extra-virgin olive oil versus

butter. Some examples of monounsaturated fats are extra-virgin olive oil ,canola

oil, nuts, seeds, and avocados. Polyunsaturated fat is a type of fat

found mostly in plant-based foods and oils, evidence shows that eating foods

rich in polyunsaturated fats improves blood glucose levels which can decrease

your risk of heart disease. Polyunsaturated fat may also help

decrease the risk of type 2 diabetes.

Omega-3 fats are especially beneficial for your heart. Omega-3 which is found in

some types of fatty fish such as salmon and tuna appears to decrease the risk of

coronary artery disease, it may also protect against irregular heartbeat,s and

help lower blood pressure levels. There are plant sources of omega-3s however

the body does convert it and use it as well as Omega threes from fish. Some

examples of plant-based omega-3s are walnuts, flax seeds, whole soy foods and

small leafy greens such as spinach arugula and watercress.

Extra-virgin olive oil is a healthiest oil you can eat. It is the highest

concentration of heart-healthy monounsaturated fatty acids and is

packed with beneficial plant compounds called poly phenols which are potent

antioxidant and anti-inflammatory compounds. Poly phenols can help fight

cancer, lower blood pressure, relief pain and prevent blood clots. Extra-virgin

signifies that the oil has been obtained through gentle pressing of olives as

opposed to heat and chemical extraction. This process preserves its rich supply

of polyphenols. Use extra virgin olive oil in food prepared or served cold at

room temperature or with low heat like pans. Obtain extra virgin olive oil has a

relatively high smoke point which means that if it is exposed to high heat like

grilling, frying, broiling, fatty acids become oxidized and transform into

highly reactive toxic molecules called free radicals. Canola oil the other mono

unsaturated oil is relatively tasteless oil derived from rapeseed.

Canola oil provides a nice dose of omega-3 fats along with monounsaturated

fats. So Canola oil is best for dishes in which the high

flavor of extra-virgin olive oil is not desired for baking, and high heat cooking.

It's best to use refined also known as high heat canola, as standard canola oil

has a lower smoke point and will oxidize readily when exposed to higher

temperatures just as olive oil does although coconut oil is a heavily

saturated fat it is an obvious exception to the saturated fat four-legged animal.

Rule studies have indicated that coconut oil may actually have beneficial effects

on blood fat. Coconut and coconut oil can be included in moderation if you like it.

Enjoy shredded coconut in your granola or coconut milk in your Indian cuisine.

Coconut oil stands up to very high heat so it's great for frying nuts, provide

healthy vegetable protein, a rich supply of minerals antioxidants, fiber and

cholesterol-lowering phytosterols. Studies show that consuming a small

handful about one ounce of five or more days a week can reduce the

risk of death from cardiovascular disease by 30 to 50 percent. You can

choose from a variety of nutritious and tasty nuts including cashews, walnuts,

pecans, hazelnuts, almonds, Brazil nuts, macadamias, pistachios and chestnuts .Have

them as your standard 3 p.m. snack .Throw them into your salad. Top your oatmeal or

morning cereal with a few, or sprays your whole grade bagel with almond butter

like nuts. Seeds provide a comprehensive and dense package of health boosting

nutrients and heart-healthy fats. Pumpkin seeds, sunflower seeds, sesame seeds and

flax seeds, can enhance the flavor of your meals or stand alone as a tasty

snack. Any oils derived from both nuts and seeds offer similar health benefits.

Cooking with sesame seed oil ,walnut oil and the like are not only healthy but

can also add interesting flavour to your dishes. Sesame seed oil and grapeseed oil

are great for high heat cooking like stir frying. Most nutrition experts

recommend 500 milligrams to a thousand milligrams of omega-3 fats, DHA and EPA

daily. If you eat three to four servings of oily fish a week along with a few

omega-3 eggs you should easily meet this recommendation. if this is difficult or

impossible for you to do fish oil or algae base DHA supplements is a

convenient option for those who are allergic to fish algae based. DHA

supplements like life's brand are the best option. Now that you know the facts

on fat here is a strategy to help you incorporate all the necessary steps

required for success. Strictly avoiding trans fats particularly hydrogenated

oils and processed and fried fast foods, stick margarine and shortening minimize

saturated fat by limiting red meat to two servings or less per week. Use butter

sparingly and consume the majority of your fats from the mono unsaturated oils

like extra-virgin olive oil, canola oil, nuts seeds and avocados. Strive to have a

serving of omega-3 fats daily ,oily fish like

salmon, tuna, mackerel ,herring, and sardines. Walnuts, canola oil, flax seeds,

eggs, wheat germ ,and leafy greens like arugula and watercress. Thank you for

participating in Session two of the Healthy Eating Made Easy series. Here's a

list of resources for independence members.

you

For more infomation >> Which fats are healthy? - Duration: 11:33.

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French the natural way - Story #29: Le mariage - Duration: 7:34.

For more infomation >> French the natural way - Story #29: Le mariage - Duration: 7:34.

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Get the 411 on how drinks impact your diet - Duration: 6:42.

Welcome to session 5 of the Healthy Eating Made Easy series. In this session

you will learn the beverages you need to dump and the beverages you need to gulp.

In this session you will learn how to identify good drinks versus bad drinks.

Indulging in moderation, a strategy to rethink your drink ,and independence

member resources. Let's get started. Of all the things you can do to improve

your wellness and meet your weight goals dumping your liquid calories likely

offers a single greatest return for your efforts. Over the past several years

liquid calories especially sugary beverages have emerged as the most

fattening and weight boosting of all types of calories. Beverages account for

22 percent. What you choose to drink will have a profound impact on your health

and body weight. Beverages account for 22% of the total daily calories consumed

in America. With so many choices always different, sometimes unexpected effects

on health it's easy to be confused about the right beverages for better health.

Let's take a look at the health benefits and health risks of beverages. Water

provides everything the body needs. Pure h2o to restore fluids loss through

metabolism, breathing, sweating and the removal of waste. It is the only drink

that perfectly meets our biological needs. Water is the perfect beverage for

quenching thirst and rehydrating your system. It makes up 65% of the body,

regulates body temperature ,cushions internal organs and lubricates joints.

Water should be the beverage you turn to most of the time. As an added plus, water

has no calories, fat carbohydrates or sugar.

The average woman needs 2.9 cords daily, and the average man needs 3.9 quarts.

Freshly brewed tea can decrease cardiovascular risk, boost immunity, slow

cognitive decline, boost metabolism, help mitigate stress

all for zero calories. All forms of freshly brewed tea, green, black, white and

blue lung are good for you. Increased coffee consumption has been linked to

elevated blood sugars and elevated blood pressure. Caffeine can have drawbacks so

listen to your body and drink accordingly avoid filling coffee with

empty calories from sugar and cream. Sugary beverages are major contributor

to the obesity epidemic. The term soft drink refers to any

beverage with added sugar or other sweetener and include soda, fruit punch,

lemonade and other aids. Sweetened powdered drinks and sports and energy

drinks these are some of the most fattening sources of calories. They

contain calories derived entirely from sugar which goes straight into the

bloodstream causing a flash flood of glucose and fructose. Believe it or not

diet drinks may actually result in weight gain despite their zero calorie

makeup. If you are hooked on diet drinks work on winning yourself from them. Fruit

juice is not considered a healthy beverage option. Even though it has more

nutrients, it contains as much sugar though from natural occurring fruit

sugars rather than added sugar and calories of soft drinks. It's better to

eat your fruit than drink it because fruit juice does not have as much fiber

or phytochemical power as when you eat a piece of fruit. If you are lean and fit

and just can't go without your fruit juice stick to 4 ounces or less a day of

a pulpy non clarified 100% fruit juice 100% vegetable juice is considered a

healthy beverage option 100% vegetable juice is packed with vitamin A and C

potassium nutrients and antioxidants a single 4 ounce glass counts as a full

serving of vegetables and is low in calories won't spike your glucose levels

and helps you suppress hunger. Alcohol consumed in moderation which means one

drink or less a day for women and two drinks or less a day for men lowers the

risk of heart disease and scheming stroke by about 30

percent. Over a hundred study support these findings. A small amount of alcohol each

day can improve insulin sensitivity which may lower the risk of type 2

diabetes and improve weight control. There is a very fine line when it comes

to alcohol use and reaping potential health benefits. Excessive drinking has

been shown to increase cancer risk, increase blood pressure, and cause brain

liver and heart damage. All carbonated beverages including Diet brands are

acidic in nature the acids from carbonated beverages enter your

bloodstream and are buffered by calcium. However if the calcium levels in the

bloodstream are inadequate your bones will supply it acids. From a single cup

of a carbonated beverage are linked to lower bone mineral density and cause

irreversible tooth enamel erosion. Your beverage strategy is simple choose water

and cut out sugary drinks, drink pure clean water as your beverage of choice.

Avoid all sugary beverages such as soda including die,t fruit drinks, chocolate

milk, sugar sweetened tea, dessert coffee beverages, energy drinks and any other

sugar fortified beverages. In addition to water permissible beverages include 100%

vegetable or tomato juice. Iif you are lean and active a hundred percent fruit

juice can be included in moderation. 1% or skim milk soy milk unsweetened,

freshly brewed tea, green black or white coffee is tolerated, unsweetened black or

with skim milk is best. Alcohol beverages in moderation one drink or less in women

and two drinks or less in men. Red wine is the best. Thank you for completing

session 5 of the Healthy Eating Made Easy series here is a list of resources

for independence members.

For more infomation >> Get the 411 on how drinks impact your diet - Duration: 6:42.

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Power up with protein in your diet - Duration: 7:21.

Welcome to session four of the Healthy Eating Made Easy series. In this session

you will learn how to power up with the right protein for better health. In this

session we will discuss the benefits of protein, two types of healthy protein and

the benefits of hemp powder. Strategy to help you power up with protein and

independence member resources. Let's get started. When it comes to dietary protein,

there are two primary rules you need to follow. First, you need to select the

right form of protein, and second you should always include some form of

protein. And each meal as protein is nature's diet pill. Protein is built from

building blocks called amino acids. Our bodies make amino acids in two different

ways, either from scratch or by modifying others. A few amino acids known as the

essential amino acids must come from food. Animal sources of protein tend to

deliver all the amino acids we need. Other protein sources such as fruits,

vegetables, grains, nuts, seeds lack one or more essential amino acids.

Just like fats and carbs, some proteins are better for you than others. the

healthiest proteins contain health promoting nutrients like omega-3 fats

and phytochemicals and are largely free of components like trans fat and

saturated fats. Listed here are some of the best protein choices to consume. Fish,

shellfish, poultry, eggs, nuts, and seeds, beans, wild game, low-fat dairy products

and whole soy foods. You don't have to commit this list of healthy proteins to

memory just know that there are two much less healthy proteins and if you

restrict these two proteins any other proteins you eat should be fine. These

two proteins you should limit are red meat, especially fatty cuts, and processed

varieties. And full fat dairy products. The data is simply overwhelming that

fish is good for you. Studies have shown that eating fish is one of the most

powerful things you can do to your heart and brain. Populations that

eat more fish have fewer cases of heart disease, cancer, depression, arthritis,

impotence, and Alzheimer's. Fish especially oily varieties are one of the

healthiest proteins on earth. They provide complete protein along with

several key nutrients and also deliver heart-healthy omega-3 fats. You should

strive for at least two servings of fish in your diet each week. The oily

varieties offer a hearty supply of omega-3 fats, DHA, and EPA are your

best options. Breaded, deep-fried fish, and fish six do not count so stick to

eating fish either baked, broiled ,poach or pan-seared. Eggs have always been a

delicious and convenient source of high quality low fat protein. Thanks to modern

food technology, eggs are healthier than ever these days. Along with B vitamins,

vitamin E, and iron you can get omega-3 fats in your eggs. These omega-3 eggs are

available at most grocery stores. You will pay a bit more but it's well worth

it and as these eggs are second only to seafood as the most plentiful food

source of DHA. Vegetable-based proteins have several distinct advantages over

animal-based proteins. Replace them for animal proteins when you can. By making

this swap you can enjoy your protein along with a much smaller carbon

footprint, phytochemicals, zero cholesterol, very little if any saturated

fat beneficial fiber, high nutrient density, and less calories. The best

sources of vegetable proteins include beans and legumes such as black beans,

kidney beans, chickpeas, field peas, lentils,and butter beans. Nuts such as

almonds, pecans, walnuts, cashews ,hazelnuts, Brazil nuts, pine nuts. And pistachios

seeds such as pumpkin seeds, sunflower seeds, flax seeds, chia seeds, sesame seeds

and hemp seeds. Whole soy foods such as soy milk, tofu, roasted soy nuts, and

edamame.

Shrimp, clams, oysters, scallops and lobster offer a delectable and super

healthy alternative to red meat and our lone calorie and bad fats.

Shellfish are packed with nourishment including B vitamins vitamin D and

omega-3 fats. Shellfish have been shown to benefit cardiovascular health

especially when Ian in place of fatty red meats. Chicken and turkey have never

been directly associated with chronic disease and provide an abundance of

nutritional goodness when you get your protein from poultry you also get a nice

dose of several B vitamins iron selenium and zinc. Three ounces of skinless turkey

or chicken breast provide 26 grams of protein and less than one gram of

saturated fat. For the healthiest choices choose baked, broiled or roasted chicken

and turkey hemp seeds are one of the most nutritionally complete foods on the

planet. Hemp seed powder is made from grout hemp seeds so it is a whole food

protein versus the isolated protein. And whey casein or soy based protein powders

hemp seeds provide high quality complete protein that is gentler on your bones,

your digestive system and the environment. Be sure to select 100%

ground hemp seeds or hemp kernels and use it to make healthy protein shakes or

add it to baked goods, yogurt or oatmeal. Learning to powerup and healthy protein

is perhaps the easiest of all the healthy eating made easy strategies.

Let's recap what you need to do for success. Always consume the healthy

proteins such as fish, shellfish, poultry beans and legumes nuts seeds . Whole soy

foods, omega-3 fortified eggs ,and low-fat dairy products. Strive for 3 servings of

oily fish a week. For appetite control be sure to include healthy proteins at each

meal, especially breakfast. Limit red meat to 2 or less servings a week, and choose

lean cuts when you do. Eat these foods limit or eliminate whole dairy products

such as whole milk, full fat cheese's ,ice cream cream,

and sour cream. Vegetable based proteins guard and protect your health in ways

that animal proteins cannot. Beans and legumes nuts, seeds and seed butters,

whole soy foods, are all excellent sources of vegetable based proteins.

Thank you for participating in session for power of with protein of the Healthy

Eating 4life webinar series. Here's a list of resources for independence

members.

For more infomation >> Power up with protein in your diet - Duration: 7:21.

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Robot Wars - Duration: 5:14.

Thank you.

In my spare time, one of the things that I got into

over 20 years ago was combat robotics.

This got started around here in the Bay Area

about 20 years ago.

It started as an event called Robot Wars in Fort Mason.

Pretty early on,

one of the things that started shaking out

were the types of designs of robots

that could be allowed. Because there was a lot of rules,

mainly a weight limit that you were working up against.

The real thing that started to come about is,

"Are you building a spinner,

a lifter, a flipper, a puncher,

something that cuts?"

The robot that we first built back almost 20 years ago,

it was a robot called Rhino,

where we developed a very powerful pneumatic

kind of punching system.

It did pretty well,

we were able to get third place.

And then there was a TV show that was on

Comedy Central back then,

and now almost 12 years ago.

When we took that same pneumatic system

and instead of trying to leverage off our own robot,

to turn that system vertically,

we could actually start launching

other robots up in the air.

This is a much more successful robot.

We won several championships with this robot named Toro

back in that TV show.

And then the TV show went off the air.

Just this last year,

ABC called up and said they wanted to do the show again.

So we started building from scratch once again.

One of our main things that we started learning about:

new components being able to...

How we're gonna design now is with

really high-performance components

that have come out of the automotive industry,

the electric bike industry.

Now, there's actual robot controllers like these ones

that have a processor onboard

so that you can do some of the programming

that's actually in the computer,

or onboard the robot,

as much as the controls that you're doing.

Some things have really changed, the things like batteries,

these lithium polymer batteries.

The old robots we built had 40 pounds of lead acid.

Batteries or NiCd batteries now,

they have six pounds of batteries

and they have even better performance.

Some components we had to fabricate ourselves.

We actually had to design and build our own gear boxes

in order to get the kind of performance-to-weight ratio in

titanium steel and aluminum gear boxes.

The other constraint is that you find out

that you're building this robot, because it's TV,

two months before the TV show.

We went straight to CAD

working with a bunch of the cool new Autodesk tools,

but we had to design in a way that we could,

once we had a design, we could fabricate very fast.

So we used this flat-pack design

of notching everything together,

went to laser-cut wood,

we could just hot glue everything together,

put all our components inside the robot,

see if it works.

We probably built six or seven versions

in wood before we went to metal.

But those exact same cutting files in wood,

we could then put into a waterjet machine,

and what we were cutting in wood,

we're now cutting in aluminum, titanium,

very high-strength steel like AR500 steel.

The main constraint that you're always up against

in trying to build a battle bot is weight.

It's a 250-pound weight class right now.

At every stage, you're trying to trade a weight

on the inside of the robot

for performance and the weapon system

or armor.

Once you do make it out of metal,

the hot glue of the metal world is MIG welding.

Once you now are working in this kind of format

of waterjet to MIG welding,

we were able to build bot chassis in literally one day.

The much slower part comes when you have to cram

all the actual robotic stuff in there

and make it so that it could perform reasonably.

Last year, the robot that we built was a launcher,

again, probably three times as powerful

as any one we'd ever built before, called Bronco.

It has 12,000 pounds of lifting force

in a 250-pound robot

that can exert that force in a little less

than a hundredth of a second,

so it's very hard. Hard robot on itself in a sense.

This is us fighting a robot called Stinger.

This was the quarter-finals of last season.

In the semi-finals, we got taken out by a robot

called Tombstone with a spinning weapon.

To give you an idea of the kind of forces

that are involved here,

that's 3/8 aluminum that looks like it's torn like paper,

an armor grade, Grade 38 Ti

just getting shredded across this robot.

Being able to contain the forces

and take those forces is really difficult.

We just finished filming Season Two.

This is the new version of Bronco, it has six wheels.

Basically, wheels get torn off,

so we wanted to have a robot that could,

after some of the wheels got torn off,

could still keep running.

The new season starts I think Thursday, June 23rd

and you can see the evolution of robot combat

as it comes together now.

Thank you very much.

For more infomation >> Robot Wars - Duration: 5:14.

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Quick ways to improve your physical well-being - Duration: 14:25.

Session three, Physical Well-Being. Today we'll be talking about how our physical

well-being is more than just our physical appearance. How our physical

well-being is right now. Ways to increase our physical well-being through activity,

healthy eating, and sleeping. And the next steps on a journey to increased

well-being. We often look at ourselves and others and evaluate our wellness

based on appearance and or obvious symptoms. We may evaluate how we are

doing this by things such as our weight, our muscle tone, skin aches and pains,

fatigue. When we think how many different systems contribute to our overall

well-being, we realize that our physical bodies are complex and are made up of

many systems. The whole is greater than the sum of its parts. If one system is

not operating optimally it will impact the well-being of the whole. We all have

an idea of what ideal health is. Many of us take our health for granted until

something goes wrong to remind us that the picture of health is compromised.

Although health may seem objective, it will vary from person to person. Ask

yourself some of these questions as a way to inventory your current picture of

health. I sleep on average seven to eight hours a night? It is often, sometimes,

rarely or never I tend to eat my meals at the same time each day? Is this often,

sometimes, rarely, or never I exercise at least three times a week.

My health status is considered excellent with no pre-existing conditions? I have a

solid group of friends with whom I socialize regularly? Again it says often,

sometimes, rarely, or never. It's rare that there is no room for improvement in our

healthy habits. Even if you had a high score indicating excellent health habits,

what re areas might you improve to increase your well-being. In doing the

previous exercise you may have to come aware about a particular

aspect of your overall well-being that may not be optimal. Let's take a look at

how our daily Wellness impacts our life over the long term. In terms of health

over the span of our lives versus just the span of our lives. The rise and fall

of our health and vigor is depicted in this sketch. As humans, we begin to

decline in performance and vitality starting as early as our 30s. You can see

if we add prevention to our lifestyle we can extend our lifespan and health span.

Adding in supportive interventions, this researcher thinks it is very feasible to

live to the age of 100 with a high quality of life. You can see that the

interventions include all the aspects of well-being that we talked about in

session 1. Physical, mental, emotional and spiritual. Remember these statistics from

our first session. How do you think the average Americans lifestyle is affecting

their health spans? Factors associated with the self-healing process include

the basic common health behaviors associated with longevity. Regular

physical exercise. Proper nutrition. Adequate sleep. The avoidance of

cigarettes and drugs and other toxic chemicals. And a supportive community of

friends and family. This is really good news and empowering. Our physical bodies

are amazingly capable of self-healing if given the resources to do so and this

happens at any age. Many of you may be familiar with these two well-known

physicians dr. Weil and dr. Mancini who have moved beyond mainstream

pharmaceutical based medicine to a more integrative way of practice. There are

certainly plays for medications and surgeries but these and other doctors

realize that the body has a wonderful innate capacity to heal itself when

given the right conditions. This reinforced

is that we do have a good deal of control regarding our health spans as

well as our energy and vitality to live life fully charged. Can healthy habits

really make a difference? Consider these headlines from top

researchers. A healthy lifestyle may prevent heart disease in nearly three

out of four women. The six healthy habits were defined as not smoking, a normal BMI

physical ,- physical activity of at least two and a half hours per wee,k watching

seven or fewer hours of television, a week consumption of a maximum of one

alcoholic drink per day on average in a diet in the top 40% of a measure of diet

quality based on the Harvard School Public Health.

Healthy eating plate researchers found that women who adhere to all six healthy

lifestyle practices had a 92% lower risk of heart attack and a 66% lower risk of

developing a risk factor for heart disease. Healthy habits may reduce your

colon cancer risk. The study authors examined how five lifestyle factors

affected colon cancer risk. Healthy weight, low amounts of belly fat, regular

physical activity, not smoking and limiting alcohol consumption , and a

well-balanced diet. This diet was high in fruits, vegetables, fish, yogurt, nuts and

seeds and foods rich in fiber and low in red and processed meat. The more of these

factors people had, the lower their risk for colon cancer. Seven heart healthy

habits linked to cancer prevention, if you want to avoid cancer. A new study

suggests your heart is a prime place to start . Research finds that people who

follow the American Heart Association's life's simple seven steps to lower their

risk for heart disease get an added bonus of protection against cancer and

lastly the Mediterranean diet. This study published in the British Journal of

cancer suggests a combination of foods rich in

antioxidants, fibers, phytochemicals and unsaturated fatty acids could have a

favorable effect against the most common cancer of the female reproductive organs

in the u.s. Our research shows the impact of a healthy balanced diet and

what it could have on a woman's risk of developing lung cancer. This adds more

weight to our understanding of how everyday choices like what we eat and

how active we are affect our risk of cancer. The researchers assessed how

closely the women adhere to the Mediterranean diet, by splitting the diet

into 9 different components of measuring how many of these women regularly

consumed a high intake of veggies, fruits and nuts. A high intake of cereals and

potatoes. High intake of fish. High intake of monounsaturated fats compared to

saturated fats. Moderate intake of alcohol. Low intake of meat and low

intake of dairy products. They found that the women who followed the Mediterranean

diet most closely regularly consuming between 7 and 9 of these components

reduce their risk of endometrial cancer by 57 percent. So going back to the idea

of creating healthy habits and boundaries, in those areas recommended

for a long healthy life let's look at the recommendation for regular physical

activity. there are so many benefits for increasing our physical activity.

Decreases in blood pressure, body fat, bad cholesterol and resting heart rate.

increases quality of sleep immune system function and bone density. have any of

you had success incorporating any of these habits into your routines such as

a simple walking routine? Soliciting a buddy to join you exercising first thing

in the morning, walking a pet if you're interested. Increasing your physical

activity and overall well-being which of these might help you create a habit?

Let's look at the recommendation to eat healthy foods. Very similar to the list

for increased physical activity, right here are some benefits of healthy eating.

Decreases in heart disease and stroke. Decreases in inflammation. Decreasing

cancer and diabetes risk and increases in immune system function and bone

density. So if I were to ask you to describe healthy eating what would you

say? Maybe portion control eating. A diet high

in fruits and veggies. Eating lean proteins like lean meats, or fish nuts.

Dairy eggs, tofu, whole-grain carbohydrate. Healthy fats such as olive

oil, canola oil, or avocado oil. Little-to-no processed foods or little

to no added sugar. Healthy habits for healthy eating maybe consider eating 1

to 2 vegetables at each meal, eat a piece of fruit with breakfast ,or as a snack.

Try meatless Monday's. Drink it daily smoothie made with vegetables and fruit.

Try packing your lunch. Make half your plate vegetables. Eat beans 2 to 3 times

a week. Have nuts readily available as a snack.

Have a favorite water bottle with you at all times.

Eat fish 2 to 3 times a week and avoid eating after dinner. how many of these

might you already be doing what other healthy eating habits do you do? Are

there any habits listed here or that were mentioned that you feel ready to

try? If so try to note to refer back to later.

Let's look at some motivators for making good quality sleep a priority. Good sleep

is known to be integral to healthy immune function and according to an

eye-opening new study poor sleep may dramatically boost your risk for

catching a cold. For this study investigators carefully monitored the

sleep patterns of 164 healthy adults ages 18 to 55 for one week. For the

second week all study subjects were quarantined in the hotel room for five

days, during which they were exposed to a cold virus and nasal drops. Relatives of

study subjects getting more than seven hours of sleep each night those sleeping

six hours a night were 4.2 times more likely to catch a cold.

While those grabbing less than five hours at night were 4.5 times more

likely to catch a cold. this study was published in the

September 2015 issue of sleep healthy habits. For good sleep try keeping a

regular sleep cycle. Go to bed around the same time every night and wake up around

the same time every morning. Try to eliminate TV and other backlit devices.

Try reading to induce a sense of drowsiness. The light from a TV reduces

melatonin production. Stop using your cell phone, one study suggests that there

microwaves radiating from your cell phone use decreases the production of

melatonin the sleep hormone necessary for good quality sleep. Don't eat or

drink alcohol within two hours of going to bed the process of digestion can

negatively impact sleep and alcohol can disrupt the quality of sleep. If you can

find a relaxing routine some ideas include yoga poses, reading or stretching.

Lastly set up an environment for success. Comfortable temperatures, supportive

mattress, good pillows, low lighting, no pets in bed and maybe earplugs. Are there

any suggestions here or others discussed that you may be interested in doing? If

so write a note for future reference.

We've talked about habits along the way that may support your well-being. Let's

try to do this more in-depth action plan based on information presented.

Throughout this session what might be the next step in your journey toward

well-being. If you jotted down notes along the way as to possible habits to

adopt refer back to them. Physical well-being involves being mindful of all

aspects of your physical health from the vitality of your skin to the integrity

of your immune system and everything in between.

Today we talked about our physical well-being and looked at three areas.

Physical activity, healthy eating, and good sleep. We discussed how these three

areas could have a large impact on all of our physical system, as well as on

improving our health spand. Try the new fiscal well-being goal you set. If you

find it isn't working as you hoped make whatever adjustments you may need to

make. Make it smaller. Attach it to another habit that you do every day. Pick

a different more feasible one based on what you learned that didn't work so

well. Here are some additional resources to assist you. Thank you for joining us

for session 3, Physical Well-Being is your best self; a guide to achieving a

balanced well-being series.

For more infomation >> Quick ways to improve your physical well-being - Duration: 14:25.

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Achieve optimal well-being: Tips for a well-balanced life - Duration: 13:30.

Session 1, The good life. Welcome to the 6 part series,

Your Best Self A Guide to Achieving a Balanced Well-Being. In this series you

will learn practical exercises that will help you create a personal blueprint to

be your best self. Undergoing a life of meaning, vitality, and purpose. To obtain

the best experience from this series please view each session in

chronological order as we will build upon each lesson. If you find this

program interesting and wish for some additional resources there is an

excellent book entitled the road to wellness that is published by WELCOA,

the Wellness Council of America, and located on their website for purchase. So

let's get started with Session 1, The Good Life. Today we are going to provide

an overview of the series The Path to Well-Being, The Four Aspects of Wellness,

Things That Get in the Way of our Optimal Well-Being and How to Get

Started on Your Personal Journey. Join us on this journey of well-being. Learn

practical tips and exercises and leave with an action plan. Let's get started

What is optimal wellness or well-being? Perhaps it can be summed up as

"wellness is an expression of life's vitality". We tend to focus on physical wellness like

weight, vital statistics such as blood pressure cholesterol, physical activity

levels. In this series we will be talking about a holistic approach to

wellness, well-being, and optimal energy. When you see this quote does anyone come

to mind? Maybe a coach, pastor, friend or relative. You may have been hearing about

this holistic approach to well-being in the media as well. Here are three recent

best-selling books that talk about this way of living. In Thrive, author Arianna

Huffington redefines what it means to be successful. In a commencement address

Arianna gave at Smith College she likened our drive for money and power to

two legs of a three-legged stool. They may hold us up temporarily but sooner or

later were going to topple over. We need a third leg a third metric for defining

success in order to live a healthy, balanced and meaningful life. That third

metric, she writes in Thrive, includes our well-being, our ability to draw on our

intuition and inner wisdom, our sense of wonder, and our capacity for compassion

and giving. Are you fully charged? this book is about renewing ourselves in the

fullest sense. Drawing on his extensive research, Tom Rath provides us with the

three key pillars that can help create a life of more meaning and perspective.

Being part of something larger than ourselves, valuing people and experiences

over mere stuff, and understanding that looking after our own well-being is a

first step to doing more for others. Flourish builds on Dr. Seligman, aka the

father of positive psychology, game-changing work on optimism,

motivation, and character to show how to get the most out of life. Unveiling an

electrifying new theory of what makes a good life for individuals,

for communities, and Nations. It explores the understanding of happiness, as well

as a tool for getting the most out of life. Let's look at what the good life

may mean. It's personal to each person. An uncompromising attitude to live a

responsible well-balanced life. A process, not a state of being. A direction, not a

destination. The mindset of the good life begins with optimal wellness.

Let's look at the Four Aspects of Well-Being. First the physical or body.

This means optimal functioning of all systems. This aspect is not limited to

exercising and eating healthy. How are all your other systems? What about your

digestive system, immune, neuromuscular. To the mental state or mind the ability to

gather, process, recall, and communicate information. Do you make time for

creative activities? Do you balance your busy mental time with quite mental time?

Perhaps some of your favorite creative activities, such as painting or coloring.

When we look at three, emotional, this is the ability to feel, express, and control

the full range of emotions. Do we take time to tune into our emotions and

actually feel them? Or do we have a tendency to stuff them down so we don't

feel their discomfort? Or perhaps we react to circumstances rather than

respond in a positive way. Emotional wellness includes being able to feel and

identify our emotions, acknowledge them and respond in a healthy way. Things

like anger, guilt, shame, fear, blame all weigh heavily on us and take a toll on

our well-being. Lastly, when we look at number four, spiritual health, these are

our relationships, values, and meaning and purpose. Often this aspect takes a

backseat as we are so busy doing versus just being. It is hard to hear our inner

guidance when we were always in go mode. Do your values align with your behaviors?

Do you do work that is aligned with what is meaningful and purposeful for you?

Here's another way that we will be looking at the state of well-being or

vitality across these four dimensions. This model is from the Human Performance

Institute and came up out based on their work with top performing athletes. They

found that athletes that consistently performed at the top of their game were

experts at managing their energy across the domains. You can see in this model

how energy when well made allows us to be physically energized,

emotionally connected, mentally focused, and spiritually aligned. We'll be coming

back to all these things throughout the series. Let's take a closer look at our

present state of well-being on a scale of 1 to 10. 10 being high, how would you

rate your present level of vitality? Would you like to improve your score?

When are we all like to experience a greater level of vitality? Let's look at

some statistics regarding the typical American. 1 of 3 are prescribed

antidepressants. Greater than 50% claim to get a poor night's sleep. Eats one or

more meals outside their homes daily. Consumes their body weight in refined

sugar each year. Receives 50 to 100 emails a day and countless text messages.

Increasingly is considered either overweight or obese. And lastly spends

95% of their day indoors.

In today's culture what are some barriers and challenges that impact our

optimal well-being both individually and as a society? Some possible answers; low

exposure to sunlight, sedentary jobs, technology, stress, internet addictions,

toxic chemical exposure, or the rising chronic diseases such as cancer or

diabetes. Can you think of others? What our wellness robbers? These are things

that steal our ability to experience optimal well-being. They fall into

categories. Things we can control and things we cannot. Experts recommend we

start with those things we can control. Let's look at some things that robbed us

of our optimal wellness physically, mentally, emotionally, and spiritually.

What are some examples of wellness robbers that are not in our control. A

disease may be physical or mental. A person, a family, a co-worker, a friend, a

life event such as a death or a loss of job or divorce. What are examples of

wellness robbers that are in our control? An unhealthy diet. Not enough or poor

sleep. Not moving enough, too much screen time. Excessive alcohol, stress, and

smoking. Take a minute to think about wellness robbers in your life. Which ones

can you control and those not in your control. If you are going to tackle one

thing that is robbing you of your optimal wellness what might it be? How

ready do you feel to do this? On a scale of one to ten, how confident do you feel

that you are ready to do this and be successful? With 10 being totally

confident in one being not at all sure think about your writing this number.

Anyone have a seven or lower? What might it take to get that number up to an

eight or nine. We are most likely to be successful if our number is higher than

a 7. If 7 or lower that's okay it just means that the timing may not be right

to take on that too. Or you may need more support in making

that change. Your wellness blueprint is where you will set your goal

specifically and measurably. So how to proceed? Will you follow a program? Do it

in your own way? Or do you need more information or resources? Perhaps a book

or instruction? Or perhaps lessons. For example, cooking lessons to improve your

cooking skills. Do you have support ?Maybe a friend, a mentor, a coach, or support

group? What will you do to reward yourself along the way for your small

accomplishments? As you can see making a change is a process, not an event.

we have been doing certain things the same way for a long time and it takes

the time to learn, fine-tune, and process a new way. in our next session we'll talk

more about this process and how to set ourselves up for success. Let's talk

about creating your wellness blueprint by using goal-setting techniques. First,

be specific. For example, I am eating five to seven servings of fruits and

vegetables three days a week. Versus just saying I am eating healthier. State your

goal. I am versus I will. I am going to bed at 10 p.m. every night. Add a mental

visual image to your goal to give your unconscious and extra prompt. Be

persistent. Stay committed for the long haul and keep taking small steps in the

direction of your goal. This takes patience and practice. Take it one day at

a time. Repeat your goal. Try to repeat your goal

out loud every day this will have a positive influence on your behaviors. Get

back on track. Setbacks, slip-ups are not failures but opportunities to learn and

tweak. When you have a setback, as we all do, evaluate what went wrong and learn

from that lesson. Maybe you need to make an adjustment of some sort. Like the time

of day, social setting, etc. Make the adjustment and get right back on track.

Think progress, not perfection. And leave any guilt

behind wasted energy and doesn't need to accompany you on the rest of your

journey. To summarize today's session, we talked about a holistic concept of

optimal well-being. We looked at a model of energy and peak performance. We

identified our current level of well-being and wellness robber's that

may be getting in the way of us experiencing vitality. And then talked

about how to create a blueprint to help us begin our journey of well-being.

Here's a quote that summarizes how to proceed. " Learn from the past, set vivid

details and goals for the future, and live in the only moment of which you

have control." Now we'll also be talking more about this idea living in the

present moment as that is where we have the most power. This series is about

coming into your full power physically, mentally, emotionally, and spiritually.

For the next session identify your wellness robbers, reflect on your

wellness blueprint. What do you want to get out of this program? And setting at

least one goal. The next session will be on creating healthy boundaries. Thank you

for joining us today in revealing session 1 ,The Good Life, of the series

Your Best Self; A Guide to Achieving a Balanced Well-Being.

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