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November 29, 2024
12 Minute Meditation

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Our free newsletter delivers updates on the science of mindfulness, guided mindfulness meditation practices from leading teachers, special offers, and rich content to support your mindful growth.

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November 29, 2024
10 Simple Steps to a Clutter-Free Home

10 Simple Steps to a Clutter-Free Home

Are you tired of feeling overwhelmed by the mess and clutter in your home? Do you dream of having a peaceful and organized space where you can relax and enjoy your free time? If so, you’re not alone. Clutter can be a major source of stress and anxiety, but the good news is that it’s easy to tackle and overcome. In this article, we’ll outline 10 simple steps to help you achieve a clutter-free home.

Step 1: Start Small

Before you begin tackling your clutter, it’s essential to start small. Don’t try to tackle an entire room or level of your home at once. Instead, start with one area or category of items, such as your desk or kitchen countertops. This will help you focus your efforts and make progress without feeling overwhelmed.

Step 2: Sort and Purge

Once you’ve identified the area you want to tackle, it’s time to sort and purge. Go through each item and categorize it into one of three piles: keep, donate/sell, and discard. Be ruthless – if you haven’t used something in the past year, it’s probably safe to get rid of it.

Step 3: Clean as You Go

One of the best ways to maintain a clutter-free home is to clean as you go. This means wiping down surfaces, putting away items, and taking out the trash regularly. It may seem like a small task, but it can make a big difference in the long run.

Step 4: Use Storage Containers

Storage containers are a great way to keep clutter at bay. Use them to store items like toys, linens, and cleaning supplies. Label each container so you can easily find what you need.

Step 5: Create a "Home" for Each Item

Every item in your home should have a designated "home" – a place where it’s stored and kept organized. This will help prevent clutter from building up in the future.

Step 6: Schedule Regular Decluttering Sessions

Decluttering is not a one-time task – it’s an ongoing process. Schedule regular decluttering sessions to keep your home organized and clutter-free.

Step 7: Don’t Forget the Little Things

It’s easy to overlook the little things when it comes to decluttering, but they can make a big difference. Pay attention to details like dusting, vacuuming, and cleaning out light fixtures.

Step 8: Keep Your Closets Organized

Closets can be a major source of clutter, but they don’t have to be. Use storage bins and shelves to keep your clothes and accessories organized, and consider investing in a closet organizer system.

Step 9: Create a "One In, One Out" Policy

To prevent clutter from building up in the future, adopt a "one in, one out" policy. For every new item you bring into your home, get rid of an old one.

Step 10: Maintain Your Space

The final step to a clutter-free home is to maintain your space. Set aside time each week to tidy up and keep your home organized. This will help prevent clutter from building up and keep your home feeling peaceful and relaxing.

Conclusion

Decluttering your home may seem like a daunting task, but it’s easier than you think. By following these 10 simple steps, you can achieve a clutter-free home and enjoy the many benefits that come with it. Remember to start small, sort and purge, clean as you go, and maintain your space. With a little bit of effort and dedication, you can have a peaceful and organized home that you’ll love spending time in.

FAQs

Q: Where do I start when decluttering my home?
A: Start small by identifying one area or category of items to tackle at a time.

Q: How do I know what to keep and what to get rid of?
A: Ask yourself if you’ve used the item in the past year. If not, it’s probably safe to get rid of it.

Q: How often should I declutter my home?
A: Schedule regular decluttering sessions to keep your home organized and clutter-free.

Q: What are some tips for maintaining a clutter-free home?
A: Set aside time each week to tidy up, keep your space organized, and adopt a "one in, one out" policy.

Q: Can I hire someone to help me declutter my home?
A: Yes, consider hiring a professional organizer or decluttering service to help you get started.

Q: How long does it take to declutter a home?
A: The amount of time it takes to declutter a home depends on the size of the space and the amount of clutter. Start with small areas and work your way up to larger spaces.

November 29, 2024
Confidence and storytelling in science
How can dietitians effectively communicate ever-evolving nutrition science and guidelines while maintaining public trust? In this episode, food and nutrition scientist Dr Emma Beckett unpacks the art of communication, emphasising the importance of ‘sticky stories’ to make complex scientific concepts relatable and easy to understand. Using the humble egg as a case study for storytelling, Emma highlights strategies for addressing common misconceptions, including concerns about fat content, cholesterol and pregnancy safety, without triggering the ‘backfire effect’. We also explore how dietitians can effectively cut through misinformation on social media to empower clients with engaging evidence-based guidance.

Hosted by Brooke Delfino

Biography

Known as the “Dynamic Foodie” at FOODiQ Global, Dr Emma Beckett combines her diverse education and experience across food, nutrition, biomedical sciences, epidemiology, academia, industry and science communication to drive positive changes in the world through food. Her aim is to empower people to interpret food and nutrition information so that they can make informed choices without fear or judgment, and to empower health professionals to use the evidence-base to diversify and update their toolkits for use on the same mission. She has won several research and communications awards, including being named as a NSW Young Tall Poppy in 2017.
In this episode, we discuss:

Why it’s important to acknowledge the journey of changing science

How storytelling can make communicating scientific facts more effective

Using anecdotes for their power of persuasion

The backfire effect (and how to avoid it)

The importance of starting new nutrition conversations

Tips for better translating up-to-date nutrition science for better translating up-to-date nutrition science

Additional resources

Sign up here for research updates and resources from Australian Eggs, shared straight to your inbox every two months.

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The content, products and/or services referred to in this podcast are intended for Health Care Professionals only and are not, and are not intended to be, medical advice, which should be tailored to your individual circumstances. The content is for your information only, and we advise that you exercise your own judgement before deciding to use the information provided. Professional medical advice should be obtained before taking action. The reference to particular products and/or services in this episode does not constitute any form of endorsement. Please see  here  for terms and conditions.
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November 28, 2024
Your Menopause Treatment Tablets Could Affect Heart Health: Here’s What Study Says

Hormone tablets taken during menopause provide relief from symptoms, but do they have long-term health risks? Researchers have found that hormone replacement therapy (HRT) tablets containing both estrogen and progestogen may increase the risk of heart disease and blood clots in menopausal women.

During menopause, women’s body goes through a series of changes due to a decrease in female hormones, progesterone, and estrogen resulting in symptoms such as hot flashes, mood swings, night sweats, insomnia, and vaginal dryness. These symptoms are often frustrating, interfering with their daily lives and mental well-being.

HRT was once commonly prescribed for menopausal symptoms and to reduce the risk of bone loss during this stage. However, recent studies pointing to long-term risks have led to a more cautious approach. It is now recommended only for those where the benefits outweigh the risks. The estimate shows that only 5% of women in the U.S. use it now, a significant drop from about 27% two decades ago.

The latest study published in The BMJ examined the effects of HRT tablets on heart health based on the route of administration and the combination of hormones used. The study suggests that tablets containing both estrogen and progesterone, such as oral combined continuous, oral combined sequential, oral unopposed estrogen, and transdermal combined therapy, increased the risk of ischemic heart disease and venous thromboembolism (blood clots) in women.

The researchers also found that the tablet tibolone in particular was linked to a higher risk of heart disease, heart attack, and stroke, but not blood clots. Tibolone is a synthetic hormone that contains estrogen, progesterone, and testosterone.

“Compared with not starting menopausal hormone therapy, starting oral combined continuous therapy or tibolone was associated with an increased risk of ischemic heart disease,” the news release stated.

“If 1,000 women started each of these treatments and were observed for a year, we would expect to see seven new cases of venous thromboembolism across all groups,” the researchers wrote.

However, there was no increased risk associated with transdermal treatments such as skin patches, gels, and creams.

The researchers caution that the study does not prove that HRT causes heart health risks, as the findings are based on observational data. Also, the lack of information on menopausal status and other unmeasured factors, such as smoking and body mass index, may have influenced the results.

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November 28, 2024
ClinicalTrials.gov: Cystocele

Source: National Institutes of Health –
Related MedlinePlus Pages: Pelvic Floor Disorders

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November 28, 2024
Trump Pick for Public Health Chief Opposed COVID Lockdown, Wanted People to Get Infected on Purpose

President-elect Donald Trump‘s latest leadership pick for the National Institutes of Health once published an open letter slamming the COVID-19 lockdown, while promoting “herd immunity” as a solution to the pandemic.

“Together, Jay and RFK Jr. will restore the NIH to a Gold Standard of Medical Research as they examine the underlying causes of, and solutions to, America’s biggest Health challenges, including our Crisis of Chronic Illness and Disease,” Trump wrote in a statement released Tuesday, AP News reported.

Dr. Jay Bhattacharya, a professor of medicine, economic and health research policy at Stanford University whose research focuses not on the science of health but the economics of health care, was shadow-banned on Twitter after he joined in 2021 and started sharing misinformation regarding the pandemic, according to reporting by the Wall Street Journal. His account was fully reinstated after Elon Musk bought the platform and invited Bhattacharya to defend his output.

During the COVID-19 pandemic, and before vaccines were available, Bhattacharya encouraged “low-risk” people to live normally to build immunity to the infectious disease while people at higher risk were protected in an open letter dubbed the Great Barrington Declaration, written by three medical experts, including Bhattacharya, in October 2020, AP News reported.

At the time, then-NIH Director Dr. Francis Collins called the letter dangerous and “not mainstream science.”

“I think the lockdowns were the single biggest public health mistake,” Bhattacharya later said during a panel discussion organized by Florida Gov. Ron DeSantis in March 2021.

The Senate will have to approve Bhattacharya’s appointment before officially takes office.

Originally published by Latin Times

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November 27, 2024
Decluttering—Outside and Inside – Mindful

Sorting through and letting go of physical objects we no longer need teaches us about all the things we’re holding onto. As Barry Boyce realizes, it can also help us find kinder, wiser ways of decluttering our mind.

Every Friday for the past two months, together with a couple of friends I’ve enlisted, I’ve been spending half the day going through stuff and sending it away—either to donation bins, friends, recycling, or the landfill. Don’t get me wrong. This is not a Marie Kondo-type thing. I’ve got a long way to go before my place would reach the pinnacle of utter simplicity she asks us to aspire to.

I’m also not a hoarder, though. I’m just a middle-of-the-pack accumulator of stuff who has lived in the same place for 35 years, where we’ve raised some children, had some home offices, and indulged my predilection for kitchen gadgetry.

I’ve done several purges before, but this one I’ve been putting off for far too long, surrounded by nests of stuff beckoning to me: What’s going to happen to me when you’re gone. When I told some friends about it, they put me on to Margareta Magnusson’s book with the gruesome title The Gentle Art of Swedish Death Cleaning: How to Free Yourself and Your Family from a Lifetime of Clutter. Yikes. I could not bring myself to label what I was doing as Swedish Death Cleaning. That’s just a little too on the nose.

I also learned from friends who blazed this path before me that there’s lots of stuff nobody, including my children, wants. They don’t want the furniture I inherited from my parents (too old fashioned and no room for it anyway in the smaller-footprint places they live in), and their lifestyle has little to do with heirloom china, silver, and crystal. An article in Forbes confirmed that I’m far from alone. Apparently, says the magazine, all my furniture is lumped under the category of “brown pieces,” and nobody wants old brown pieces.

This time around, though, I haven’t even gotten to the furniture: I was drowning in shelves and shelves of books, ancient records, mementos and souvenirs, old clothes and shoes, orphaned pieces of hardware, toys and games, and small mountains of obsolete electronics and mysterious cords and connectors. At times, when I wasn’t pulling my hair out trying to decide what to keep and what to discard (thank heaven for having friends there to break me out of that trance), I could crack a smile and remember George Carlin’s bit on stuff:

A house is just a pile of stuff with a cover on it. You can see that when you’re taking off in an airplane. You look down, you see everybody’s got a little pile of stuff. All the little piles of stuff … That’s what your house is, a place to keep your stuff while you go out and get…more stuff!

In the middle of all this something surprising happened. Something kind of wonderful. I started to see past the stuff, to understand that objects take on meaning we cling to, but when that meaning is stripped away it becomes what it is: simply stuff. It’s the Buddhist principle of emptiness, which isn’t about a gaping black void, but rather about how the things of our world are empty of the deep meaning we attach to them. That old sweatshirt I loved so much is now nothing more than a rag

Then, there’s the stuff of the mind, and that’s where the wonderful part comes in. Just as our worldly abode collects clutter, so too does our mental abode. It fills up with old ideas and viewpoints, grudges, regrets, hates and loves, opinions and mythologies, and memories of things we’ve done wrong that we sweep under the rug. Stuff we may not have looked at in a long time. But make no mistake: It’s there and it can guide our behavior.

It can be just as valuable, and probably more so, to do some “Swedish Death Cleaning” with the clutter in our mind. As I started to embrace this fact—not for the first time in my life but more so this time—I began to appreciate the lightening and freedom that can come from going through my old mental stuff and doing some aerating and discarding. Every spiritual tradition has some form of going through your stuff, often called confession or atonement, and twelve-step programs ask one to make a “searching and fearless moral inventory.”

Just as our worldly abode collects clutter, so too does our mental abode. It fills up with old ideas and viewpoints, grudges, regrets, hates and loves, opinions and mythologies, and memories of things we’ve done wrong that we sweep under the rug. Stuff we may not have looked at in a long time.

Just how we approach the old mental stuff we’re holding is critically important, though.

For the icky and even ugly stuff we unearth, it’s so easy to beat ourselves up about it, which we falsely think will help matters. In fact, though, we need to forgive first, because if we don’t, the aggression we wield blocks out the light we need to shine on what we’ve done and how we’ve been holding it. If we get past the knee-jerk aggressive response, we may be able to see what we can learn from the past, repair anything that may be reparable, and then send that old mental stuff to the recycling bin.

Decluttering the place where you live can bring spaciousness into your home. Decluttering what’s clogging up your mind lets space into every corner of your life.

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November 27, 2024
The Future of Living: How Sustainable Cities Will Shape Our World
The Future of Living: How Sustainable Cities Will Shape Our World

As the world’s population continues to urbanize, cities are becoming the epicenter of human progress, innovation, and growth. With the United Nations predicting that 70% of the global population will live in cities by 2050, sustainable cities are no longer a notion of the future, but a pressing reality. In this article, we will explore the significant impact that sustainable cities will have on our future, the technologies and innovations that will shape them, and the benefits that they will bring to humanity.

The Need for Sustainable Cities

Cities are facing unprecedented challenges, from climate change, infrastructure strain, and social inequality to economic uncertainty and food security. The consequences of inaction are dire, with rising temperatures, sea-level rise, and extreme weather events posing a significant threat to the well-being of urban inhabitants. The need for sustainable cities is not only a moral imperative but an economic and social necessity.

Innovations Shaping the Future of Cities

Several innovations are converging to create a new type of city that is more sustainable, efficient, and resilient. Some of the most promising technologies and trends include:
- Smart Infrastructure: Intelligent transportation systems, smart grids, and connected buildings are optimizing energy consumption, reducing waste, and improving public services.
- Renewable Energy: Solar, wind, and geothermal energy sources are powering cities, reducing reliance on fossil fuels, and mitigating climate change.
- Urban Agriculture: Greenhouses, rooftop gardens, and vertical farming are providing fresh produce, improving air quality, and promoting food security.
- Autonomous Vehicles: Electric and self-driving cars, buses, and drones are reducing emissions, improving safety, and transforming urban mobility.
- Data Analytics: Advanced data analytics and the Internet of Things (IoT) are enabling data-driven decision-making, optimizing city operations, and improving public services.
The Benefits of Sustainable Cities

Sustainable cities offer numerous benefits, including:
- Improved Health: Cleaner air, reduced pollution, and increased green spaces promote better health and well-being.
- Increased Efficiency: Smart infrastructure, renewable energy, and advanced analytics optimize energy consumption, reduce waste, and improve public services.
- Enhanced Quality of Life: Greener public spaces, vibrant cultural attractions, and improved transportation options enhance the overall quality of life for urban dwellers.
- Economic Growth: Sustainable cities create new industries, jobs, and opportunities, driving economic growth and development.
- Mitigating Climate Change: Sustainable cities reduce carbon emissions, promote sustainable lifestyles, and help mitigate the impacts of climate change.
Challenges and Opportunities

Implementing sustainable cities is not without its challenges. Some of the key challenges include:
- Scaling Up: Large-scale implementation of sustainable technologies and infrastructure requires significant investment, coordination, and governance.
- Public Support: Securing buy-in from citizens, businesses, and governments is critical to the success of sustainable city initiatives.
- Financing: Sustaining the costs of sustainable city development requires creative financing solutions, public-private partnerships, and innovative funding mechanisms.
- Capacity Building: Building the capacity of local authorities, policymakers, and citizens is essential to ensure the successful implementation of sustainable city initiatives.
Conclusion

The future of living is urban, and the future of cities is sustainable. As the world’s population continues to grow, it is crucial that we prioritize the development of sustainable cities that are resilient, efficient, and equitable. By harnessing innovations, leveraging partnerships, and addressing challenges, we can create a brighter future for all.

FAQs

Q: What is a sustainable city?
A: A sustainable city is a city that is designed, built, and managed to balance social, economic, and environmental needs, while minimizing its ecological footprint.

Q: What are the key features of a sustainable city?
A: Some of the key features of a sustainable city include smart infrastructure, renewable energy, urban agriculture, autonomous vehicles, and data analytics.

Q: What are the benefits of sustainable cities?
A: The benefits of sustainable cities include improved health, increased efficiency, enhanced quality of life, economic growth, and mitigation of climate change.

Q: What are the challenges of implementing sustainable cities?
A: Some of the key challenges include scaling up, public support, financing, and capacity building.

Q: How can we overcome the challenges of implementing sustainable cities?
A: We can overcome these challenges by securing buy-in from stakeholders, leveraging public-private partnerships, creating innovative financing mechanisms, and building capacity among local authorities, policymakers, and citizens.
November 27, 2024
Fuel Your Game: The Top 10 Superfoods for Powering Up Your Performance as an Athlete

As an athlete, staying on top of your game can be a daunting task, especially when you’re constantly pushing your body to its limits. However, with the right fuel, you can unlock your full potential and take your performance to the next level. In this article, we’ll explore the top 10 superfoods for powering up your performance, so you can dominate the competition and stay energized all season long.

### The Science Behind Superfoods

Before we dive into the top 10 superfoods, it’s essential to understand the science behind why they’re so effective. When you exercise, your body depletes its energy stores, leading to fatigue, muscle breakdown, and decreased performance. To overcome this, you need to replenish your energy reserves and support muscle repair and growth. Superfoods contain unique compounds that help to:

• Boost energy production and reduce fatigue
• Support muscle recovery and growth
• Enhance oxygen delivery to the cells
• Neutralize oxidative stress and inflammation
• Support immune function

### 1. Blueberries

Rich in antioxidants and anti-inflammatory compounds, blueberries are the perfect snack for athletes. They’re packed with anthocyanins, powerful flavonoids that help reduce muscle damage and inflammation, allowing you to recover faster and bounce back from intense training sessions.

### 2. Brazil Nuts

Selenium-rich Brazil nuts are a must-have for any athlete seeking to optimize their performance. This essential mineral plays a crucial role in energy production, antioxidant defenses, and immune function, making it an excellent addition to your pre-workout routine.

### 3. Salmon

Omega-3 fatty acids in salmon are the key to reducing muscle soreness and inflammation, allowing you to jump back into your training with renewed energy and vigor. These fatty acids also support mental performance, helping you stay focused and alert during competition.

### 4. Spinach

Packed with iron, spinach is an excellent source of oxygen delivery to the cells, reducing fatigue and increasing endurance. Its high antioxidant levels also protect against oxidative stress, keeping your muscles fresh and ready for action.

### 5. Sweet Potatoes

This starchy superstar is loaded with complex carbohydrates, the perfect fuel for sustained energy and endurance. Rich in vitamin A, sweet potatoes support eye health, immune function, and even muscle recovery, making them an excellent post-workout snack.

### 6. Turmeric

Turmeric contains curcumin, a potent anti-inflammatory compound that reduces muscle soreness and joint pain, allowing you to push through challenging workouts with ease. Its antioxidant properties also support immune function and overall health.

### 7. Greek Yogurt

Protein-rich Greek yogurt is a staple in any athlete’s diet, providing sustained energy and muscle repair. Look for varieties with live cultures to support gut health and immune function, ensuring you’re always at your best.

### 8. Broccoli

Rich in vitamin C and beta-carotene, broccoli is a superfood that supports immune function and antioxidant defenses. Its high fiber content also helps regulate digestion, reducing bloating and cramping during exercise.

### 9. Olive Oil

Packed with healthy fats, olive oil supports energy production and reduces inflammation, making it an excellent pre-workout addition. Its antioxidants also support immune function, keeping you healthy and resilient throughout the season.

### 10. Dark Chocolate

Who doesn’t love a sweet treat? Dark chocolate, in moderation, provides a natural energy boost and supports brain function, reducing stress and anxiety. Look for varieties with at least 70% cocoa for the most antioxidants and anti-inflammatory compounds.

### Putting it All Together

To truly fuel your game, aim to incorporate these superfoods into your daily routine. A simple and achievable plan might look like this:

* Start with a balanced breakfast featuring oatmeal with blueberries and walnuts, Greek yogurt with banana and honey, or scrambled eggs with spinach and feta.
* Snack on trail mix with nuts and dried fruit, or a handful of Brazil nuts with a few antioxidant-rich dark chocolate chips.
* Include salmon or sweet potatoes in your lunch, paired with a side of steamed broccoli or a green salad with olive oil and vinegar.
* Fuel your post-workout routine with a smoothie featuring Greek yogurt, frozen berries, and a sprinkle of chia seeds, or a grilled chicken breast with roasted sweet potatoes and steamed spinach.

### FAQs

Q: Can I consume these superfoods in supplements or powders instead of whole foods?
A: While supplements can be convenient, whole foods provide a more balanced and sustained release of nutrients. Opt for a combination of both for the best results.

Q: How much of each superfood should I consume daily?
A: Aim for a serving size of 1-2 cups of leafy greens, 1/2 cup of cooked legumes, 1/4 cup of nuts or seeds, and 1-2 ounces of lean protein sources. Individual needs may vary based on age, sex, and physical activity level.

Q: Can I have too much of these superfoods?
A: While the benefits of superfoods are well-documented, overconsumption can lead to imbalances and negative side effects. Listen to your body and adjust your intake accordingly.

Q: Are there any superfoods missing from this list?
A: Yes, the science is still evolving, and new superfoods are being discovered regularly. Stay informed and adapt your diet accordingly to optimize your performance.

In conclusion, incorporating these top 10 superfoods into your daily routine can help fuel your game, reduce performance decrements, and keep you energized and focused. As an athlete, you must realize that fueling your body is an investment in your overall performance, and with these superfoods, you’ll be unstoppable. So, get cookin’, and let the gains begin!
fuel-your-game-the-top-10-superfoods-for-powering-up-your-performance-as-an-athlete

November 27, 2024