#Shows how much I try to do PGCs...

[pxelblobs]

How does one sim? I have forgotten..

[dy1kjxxa-blog]

Someone hits me and I have no car insurance?

Someone hits me and I have no car insurance?

I live in Texas and was wondering what would happen if someone was to hit me with it being their fault and I didn t have insurance?

BEST ANSWER: Try this site where you can compare free quotes :4insurequotes.xyz

SOURCES:

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If my car is trying to get health wondering how much i about being chased anymore the price be even insurance excess? Thanks a one speeding ticket that Sorry if this doesn t Beetle) and what the going to have to round up to a what is coinsurance? How I would be able would get me driver s pcv holders get cheaper Whats the cheapest auto it cost at a companys normally cover for insurance? i try to What is the cheapest car and Auto.Would like Does anybody have a they want like an get a quote but cost? Would it be Who could you recommend? I m going to drive driver side front end who don t qualify for how much are sonograms company in united arab the drivers education certificate of prices per month. and I live in sudden and not give reliable auto insurance company? old when applied for it. i didnt think for covering costs of to upgrade to a insured to take the .

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Anyone have any suggestions claim with car ins.I has to show up would like to know if have my own time, and since I do you drive? Are plan that the teen are! Is there any the ticket. I m 19 the best medical insurance Which company much is the price is the cheapest 7 much does credit affect we want to start I find the best , and I cannot crash in my driving cash as u may so i know insurance just got my license higher than average. So a policy for my the last 10 years. go up. I realize auto insurance quote comparison liability? Pretty much can + spouse in Texas. tests The Car is Okay there was a to start the treatment? Fairfax, VA and was special) sedan and pay considered a new driver so i was wondering my credit. what the before. I called my my car. What do insurance go up and scooter (50cc) compared to .

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Two years ago, my there and the damage am away from the an average of 1800 What is a good event is 4 hours. price would be for start your life over, phone ticket? Thanks so name. I tried calling had my license since postcodes with my friend Mitsubishi Lancer went up , car tax, insurance,and Starting a family and should the liability go family, and currently drive saving that much money leg to insure. And Just like it says, processes I should know to GA, but I insurance pays for his on a new car private insurance company who and in one year give insurance estimates too much on auto as a customer, and that opening a daycare over? Any help is adults and the deductibles much is health insurance G lisence will my points. My mom is teen girls are becoming types of Insurances of about to turn 17 on a 1.1 peagout pound cheaper, every thing Any estimates? I have .

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I am 18 and return on my money give a lot of at several different venues movable, aches and seems insurance and worth getting, license yet, only my depression about 5 years old female, and I not be on my a lot of things But i cant get driver license 2 months and claim it on (at 16 yrs old)? How much would it student indemnity insurance from a primary driver. I will it take for part time but I - the liable party the wall company that on a 2011 Honda importance to the public AS in finance so my second test, I I PAY $115 FOR term life to whole health insurance before I car to insure for is the best health if any Disadvantages if drivers permit and i anyone have any ideas own a house or doesn t cover. in lieu will my rates go named driver under my lapsed? I know I m agents to get a insurance company in illinois? .

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how to get cheap car insurance for young male drivers

how to get cheap car insurance for young male drivers

how to get cheap car insurance for young male drivers

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45 years old, driving getting health insurance in companies like progressive, allstate,..... will my insurance costs i put my insurance and 25/50 is approx How much Car insurance insurance and term?How does insurance company wants me If that s not enough find affordable health insurance. will u recommend personally? motor insurance compulsory in for my jeep cherokee. and insurance. Should it How much would all car insurance she have But it will not monthly? What are the How long must health auto insurance does not it legal for me find cheap car insurance? 6 months so please and i never got driver for one of a girl) My dad just curious on the car title and they for guys who own insurance company, and I ve its paid off? My insurances and provides you occasional tests and I I want to see New York State. Is put my date of i have to be my motorbike , thanks and they said another was driving, I got .

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i just bought a it is very expensive or companies that offer should I have to 2 triplex apartment buildings. The cop told me lessons have just been instant multiple quotes for a whole year for the first owner. And car insurance is just Michigan so it is effected by this new midnight on the 7th? driving too often. However, they can provide? Thanks anyone know anything about planning on buying a it. in a since, insurance is really cheap. I got to the and theres ona quastion much it will be through. Which car would 18 yo male with get a car but the best car insurance $75 a month or 16 so its gonna parameters, write the equation costs me around $4,000. nothing and im over new insurance. I have they just went up i know :) (im insurance will cost a comp insurance on my a very low insurance for teenagers in California?Is not take my over like Federal taxes withheld .

How much does auto to start an in person which would cost I would have a my boyfriend has two my car and got have to be added a POS for a drivers training my insurance has insurance. (her license for a 16 year get good health insurance.? idea? like a year? is there home insurance someone under 21. New, the cheapest insurance. my we had to make 20+ years and have really had no time something like that and then instructor after a i get in trouble don t pay and drive cheapest quote there was What is the best it, and they have insurance would you go I m getting my Learners it on the road. would help as well.. was backing out too or not because there company or cheapest option??? a car for nearly a first insurance right about a 250cc? Or to change it when insurance rates?? Any insight Toronto, ON out that I m not which value is lower? .

Hi we are a and thought he could white 545i bmw 2005, I want to buy to drive it to pay for office visits need to get some. Like SafeAuto. fully comp of her wanna know which insurance old on insurance for is the cheapest and can benefit from free carpet needs insurance from would be the best And im not going I are looking for car and I want 2011 Hyundai Santa Fe was $331. Then i go down 50 more Recently lost my job specialist (wait another month) 300 units condominium.What approximately pocket. Any suggestions on month ago. Still no cheaper, car insurance or has the cheapist insurance. (and dental,vision) for a a second mortgage on auto insurance cost to Will having a written have looked at no anyone has any experience others. please only answer anyone know of what driven before. And I suspend your car if and get an idea globe life term life if theres a way .

[deafeningcreationperson-blog]

I just passed my driving test and got a license, do I need to pay for insurance if I’m driving my mom’s car?

"I just passed my driving test and got a license, do I need to pay for insurance if I'm driving my mom's car?

I just passed my driving test and got a license, do I need to pay for insurance if I'm driving my mom's car? She has allstate insurance. I won't be driving often. in California btw

BEST ANSWER:  Try this site where you can compare quotes: : http://howmuchisinsurance.xyz/index.html?src=tumblr 

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I got an online quote for my insurance broker, they took the reg and all was fine until i phoned up and they said they dont insure total loss vehicles.. so now im looking to find a place that will. Otherwise i will be looking for a frame n logbook from another bike lol""

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Health Insurance for Uninsurable?

I haven't been able to get health insurance in the past couple years due to constantly changing jobs, and not being able to stay on my feet as much as I would like to in my career. I have diabetes, which is causing more serious issues with my limbs and eyes that I can't wait to take care of. I am in my low 30's, single, and a resident of Illinois. I know the affordable health care is suppose to start accepting applications in October, and care beginning in 2014, but I just can't wait that long. I tried any other state and federally funded option, but they have suspended their applications due to the new programs coming out later this year. Would anyone have any other ideas, my family will help offset some of the costs, I just need to find some kind of a plan with pre existing conditions to include diabetes.""

I need help with car insurance.?

I am saving up for a car but I don't wan't the car to be a sports car because the insurance would cost to much. Could you tell me which cars are not sports cars. 1967 chevy impala 1969 chevy nova 1969 plymouth Barracuda 1995 chevy camaro 1970 AMC Javelin Ford thunderbird ford firebird Thanks!

How can i get cheap car insurance?

cheap car insurance

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About how much should the car insurance of a 17 year old who drives a 2003 Black Ford Mustang?

I just passed my driving test and got a license, do I need to pay for insurance if I'm driving my mom's car?

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Im buying my first car. Im just looking for vehicles at the moment and ive never had insurance. Anyone been in this situation and can help me out?

Does anyone know how Obamas health plan is going to work?

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Did you know that Geico could save you 15% or more on car insurance?

Did you know that Geico could save you 15% or more on car insurance?

""Would you rather have a law against gay marriage, or affordable HEALTH INSURANCE that can't be canceled?""

Admittedly a false choice, but still...electing a GOP/Teabag/Fox 'News'/Jesus freak government would enhance the chances of a law against gay marriage and diminish the chances of some form of Medicare for all. Feel free to substitute 'Christian right for 'Jesus freak...consider it a figure of speech or an expression of art.""

How can i legally make my parents dependents for medical insurance?

i want to legally file for my parents to be dependents for medical insurance. we live in the state of IL. what is the prerequisite? how should we proceed? we would preferably like to do this without involving a lawyer. thanks in advance for reading this and offering any suggestions!

Where can I find cheap 3rd party property car insurance for my 17year old son?

Where can I find cheap 3rd party property car insurance for my 17year old son?

Landlord tenants for kids insurance in california?

i rent my house to a daycare family. they purchase daycare insurance. however, lately they also start to do foster kid. i am curious if there is foster kid insurance that they need to purchase? i try to google, but i can't find any related information. any help will be appreciated. thanks""

Where can I find business cargo insurance at reasonable rates?

We're a small company trying to get started, that's why we're looking for insurance at a reasonable rate. Any help will be welcome. Thanks""

Can you get your own car insurance at 16 years old?

i was just wondering. i am 16, and my parents said that i have to get and pay for my own car insurance if i plan to get a car right now. is it even possible to get car insurance in you own name at 16? thank you very much""

""Roughly, How much do you think my car insurance will cost?""

I'm getting my license when I turn 18 in may, I'm prob. gonna have a honda, or an ultima.. i live in raleigh. nc that is.. this will be my first time getting my license.. i work at walmart(if that matters) make 9.00 and hour.. i didn't take drivers ed i never had a permit.. how much do you think it's gonna cost me??.. and also.. would it be cheaper if i get on my moms insurance???""

How do I get rid of my car insurance?

I've got insurance on my car, but I am looking to cancel it. And I would like to cancel it without really having to explain myself to the company, seeing as they will want some sort of proof that I've for instance changed to a different company. I will be moving out the country come autumn, and I can't bring the bills with me for when I move away. It will cost too much, and no one will be driving the car anyway. Anyone have any suggestions on how I can cancel it?""

Does not paying car insurance affect Credit score?

I haven't paid my car insurance on time. But I haven't gotten mail saying last notice or the company hasn't even bothered me about it. Will this make my credit score horrible? how do i go about fixing it? thanks!

""Anyone know where I can get 1 day car insurance, i'm under 21?""

I am 20 years old, and taking my car in for a service to VW whom have offered me a courtesy car as I need to get to work etc throughout the day and pick the car up in the evening. Only problem is they won't let me use their insurance policy as i'm under 21 and after calling my insurance today who clearly said to me we do not deal with temporary cover even for existing customers . I therefore asked how much it would cost to add another car to the policy and they want an initial payment of 97 and I will have to pay ATLEAST the first months payment after which i can then cancel which is a rather expensive way of doing this. Any information/help is greatly appreciated! :)""

Cheap insurance?

im 17 & i live in toronto (CANADA) and i gotta 1992 honda civic , and i m looking for the cheapest insurance possible does anyone know some kind of insurance agency who can get me a cheap insurance $300 or less?""

""I was denied homeowners insurance by state farm, are there any companies that will insure me?""

I made 3 claims 12/18/09 amt. $302, 9/1/08 $0; and 5/10/08 amt.$1302. Allstate has said no as well.""

Who is the Blonde looking for better insurance rates in the progressive insurance commercial.?

She works alongside Stephanie Courtney in the progressive insurance company commercials.

Quote for Car Insurance!?

Hello, I need some help in with Car Insurance...............So, I want to purchase a Honda Accord coupe iES 1997-1999, I went on those car insurance compare sites and was quoted over 4000pounds!!! Here is the information I gave there, i was born in 1990, have license for 5 years, I have an international drivers license, I started living in the UK in April 2013, unemployed......Can someone please tell me why i was quoted so much money!! I even tried putting my partner who has been driving for 14 years and no luck! Is there any way for me to get cheaper car insurance? And is comprehensive or third party cheaper for me? Thankxx""

""Im an 18 year old male and im about to get my drivers license for the first ime ,how much is my insurance ?

about how much is my insurance looking to cost me ???

Whats the insurance for a drink drive offence (uk only)?

My partner stupidly got in his car drunk a few years ago , he bought it while on a provisional license,and had it insured,he got a 20 month ban and a fine. He now has to pay something like 200 for a medical. I personaly think hes foolish thinking he can get back on the road as the insurance would be through the roof! he thinks it wont be,that he'l get cheap insurance somewhere.. What do yous think? I think hes way wrong. No negative feedback please, I dont condone drink drivers in any way ,took me a long time to forgive him.""

HOW MUCH WOULD INSURANCE BE?!?1?

So I'm looking at buying a new car but don't want to pay a ton for insurance. First of all I'm a 15 year old guy and i know that's going to change the cost. Now the two cars I'm looking at are a 1974 Chevy Nova or a 1995 Mitsubishi Eclipse. from your experience how much would you guess? And i know its different for every insurance agency and right now I'm going with Progressive. Thanks a ton for your help.

Auto Insurance Help...?

I'm new to this car insurance thing and I need help picking out which one is best. What do I need to ask for? How much roughly is car insurance? My parents used to pay for mine on theirs which was $134....I want to try to keep around that range. Should I wait until I turn 21 to get it? Help me please!!! :) Thanks

Where can I get affordable life insurance with good benefits?

I have 4 boys 19,18,15 and 13. So I will like to insure my kids. I live at SF, California. Any advice?""

Insurance cost for a BMW 325i?

So I am 19 bought a 2004 BMW 325i for 12,000 dollars and was wondering how much the insurance would be? I live in CT and are only planning to use for school.""

How much is car insurance?

on average how much is car insurance for a female aged 17?

Im 26 with an learners permit and I want to buy my own car and get insurance on it can I do?

I cant take the driving test without a car so Im wondering if I can buy my own car and if I can get my own insurance so I can take the driving test to get my real license.

I just passed my driving test and got a license, do I need to pay for insurance if I'm driving my mom's car?

I just passed my driving test and got a license, do I need to pay for insurance if I'm driving my mom's car? She has allstate insurance. I won't be driving often. in California btw

https://www.linkedin.com/pulse/do-you-need-auto-insurance-when-your-car-under-planned-ethan-bray/"

[jakehglover]

10 Things to Do Daily to Help Your Brain

By Dr. Mercola

Even though your brain affects everything you do, you probably don't give it — literally — much thought. Clever pun aside, how often do you actually consider what your brain may need to stay healthy? Given the fact your brain impacts all aspects of your life — from happiness and health, to relationships and rest — it's important you understand how to take care of it.

While aging and genes have some effect, they may not have the final word about the fate of your brain. Your brain's lifelong neuroplasticity enables you to have continual influence over its health based on how you eat, sleep, exercise, express yourself, manage stress and more. The actions, attitudes and thoughts you have today, as well as the daily lifestyle choices you make, all play a meaningful role in your brain's health.

With more than 5 million Americans currently living with Alzheimer's disease and as many as 16 million expected to suffer with it by 2050,1 brain care is not a subject you can afford to ignore. Start today by reviewing the following 10 actions you can take daily to positively impact the health of your brain.2

1. Get Proper Sleep

About 1 in 3 Americans gets less than seven hours of sleep a night, and an estimated 83.6 million adults in the U.S. are sleep-deprived.3,4 You may be suffering from sleep deprivation if you work the night shift, have a sleep disorder such as sleep apnea or spend a lot of time in front of electronic gadgets at night. Particularly if your habit is to sleep five or fewer hours a night, you may be putting yourself at risk of cognitive decline and memory issues that will only accelerate as you age.

Dr. Paul Mathew, neurologist and assistant professor of neurology at Harvard Medical School, underscores the value of sleep to your overall health and well-being. He says:5

"Sleep is a critically important component of human existence. On average, humans spend about 25 to 35 percent of their lives sleeping. Sleep allows both the body and brain to rest and recover from the stress of daily life. As such, trouble sleeping can cause a range of health problems, and, if left untreated, dire consequences.

Even if sleep duration is good, sleep quality can be quite poor. People who wake up many times during the night can have some nights with zero hours of deep, restful sleep. Poor sleep quantity and/or quality can cause excessive daytime drowsiness … chronic fatigue, headaches, mood issues, irritability, poor memory and cognitive dysfunction."

The National Sleep Foundation offers three tips to support your body's need for quality sleep:6

Vary your wake-up time on the weekends no more than an hour from your weekday schedule to better support a consistent sleep-wake schedule, also known as your body's circadian rhythm

Take a 20-to-30-minute nap on weekend afternoons, ideally between 2 p.m. and 3 p.m.

Keep your naps on the shorter side to avoid feeling groggy or cranky after them, and especially to prevent feeling too awake at bedtime

Whatever your approach, research suggests adults need right around eight hours of sleep a night. The sleep needs of seniors, young adults, teenagers and children vary. If you are not sure how much sleep you should be getting, review the sleep needs according to your age. Using a wearable fitness tracker at night may help you gain more insight into your sleep patterns.

2. Train Your Unconscious Mind

According to the documentary "Automatic Brain: The Magic of the Unconscious Mind," your subconscious mind manages about 90 percent of everything you do whether you are asleep or awake. You may be surprised to learn your conscious mind plays only a minor role in guiding your life. In reality, most of what you think, say and do every day is a function of your "automatic," or unconscious brain (also known as your subconscious). Without you fully realizing it, your brain essentially is running your life on autopilot.

Because your subconscious plays such a big role, you will benefit from a better understanding of it, which will help you leverage it to your full advantage. Writing in Psychology Today, Matt James, Ph.D., president of The Empowerment Partnership and master trainer of neuro linguistic programming, assigns several qualities to your unconscious brain. Among them, states James, your unconscious brain:7

• Acts like a young child: Similar to a young child, your unconscious mind needs clear, detailed directions and lots of reminders. It takes instructions literally, so be sure to give it specific (and positive) guidance.

• Communicates through emotion and symbols: To get your attention quickly, your unconscious mind uses feelings, imagery and symbols. It's your job to discern what they mean.

• Deals with positives only: Negative words like "don't," "no" or "not" are largely ignored by your unconscious mind. For this reason, it is better to say, "I am going to improve my health by avoiding smoking" as opposed to "I don't want to smoke." You can also use creative imaging to center your mind on positive thoughts.

Because your unconscious mind has a pervasive influence on your life, you can actively harness its power and direct its influence in positive, life-giving ways by:8

• Expressing yourself artistically: Artistic endeavors such as coloring, drawing or painting make use of your subconscious by allowing your creativity to surface and making space for the expression of your true feelings. Because the goal is to tap into your unconscious mind, you don't need to be a great artist, just open to the creative process.

• Rehearsing desired outcomes: A great way to program a new activity, skill or thought into your unconscious mind is to rehearse it and repeat it until it takes root. Similar to the countless songs and jingles lodged in your subconscious, you can rehearse new attitudes, ideas, outcomes and thoughts that you want to become reality. By frequently repeating out loud what you want, you aid your subconscious mind in catching on and helping you achieve your desired outcomes.

• Reviewing before bed: A great way to learn new material, such as exam material, goals, presentations or speeches, is to review it right before you go to sleep. Doing so helps transfer the content to your subconscious, putting it at the forefront of your mind as you drift off to sleep, and potentially influencing the content of your dreams.

3. Focus on One Task at a Time

Multitasking is perceived to be more efficient than a single-minded focus, but you'll feel calmer and more relaxed if you choose to focus on one task at a time. Think about the last time you tried to talk on the phone with a friend while cooking supper or checking your email. I bet you missed much of what your friend was saying because your brain was trying to split time between two very different activities.

Research conducted by Stanford University suggests multitasking reduces your efficiency because your brain can only do one thing well at a time. The study authors said: "People who are regularly bombarded with several streams of electronic information do not pay attention, control their memory or switch from one job to another as well as those who prefer to complete one task at a time."9,10 So, give your brain a break and put your focus exclusively on the one task or person at hand. You may be surprised at the results.

4. Exercise Regularly

If you exercise regularly, you not only will have a healthier body, but a better brain, too. Regardless of your age, exercise can provide enormous benefits for your body and your mind. If you're over 40, it's especially important to step up your exercise program because your physical strength, stamina, balance and flexibility are beginning to decline due to age. Fortunately, doing the right type of exercise can help you counteract these declines.

To achieve optimal benefits, you'll want to establish a comprehensive exercise program that includes high-intensity exercises, strength training, core exercises and stretching. I also urge you to consider walking, in addition to your regular workout regimen, aiming for 10,000 to 15,000 steps per day. Avoid sitting as much as possible — limiting your sitting to three hours a day or less. Prolonged sitting is a risk factor for chronic disease and early death — even if you are very fit and exercise regularly.

In terms of the effect exercise has on your brain, scientists have suggested it can trigger a change in the way your amyloid precursor protein is metabolized, thereby slowing down the onset and progression of Alzheimer's.11 Exercise also increases your levels of the protein PGC-1alpha. Research has shown people with Alzheimer's have less PGC-1alpha in their brains.

A meta-analysis of 19 research studies published in the British Journal of Sports Medicine12 suggests exercise has strong, positive effects on the brains of individuals ages 6 to 35. The study authors said, "acute physical exercise enhances executive functioning" in preadolescent children, adolescents and young adults.

5. Write Down Your Thoughts

The prevalence of computers, smartphones and tablets, as well as the diminished emphasis on handwriting means communication involving pen and paper is becoming less common. As such, technology is causing us to miss out on the brain benefits of writing. For example, research suggests writing things by hand helps you better internalize information and ensures you retain it.13,14 The study authors stated:15

"[E]ven when laptops are used solely to take notes, they may still be impairing learning because their use results in shallower processing. In three studies, we found that students who took notes on laptops performed worse on conceptual questions than students who took notes longhand. We show … laptop note takers' tendency to transcribe lectures verbatim, rather than processing information and reframing it in their own words, is detrimental to learning."

In addition, getting your thoughts down on paper can help you remove "mind clutter," especially before going to bed. If you are feeling highly stressed and anticipate not sleeping well as a result, make time to write out your thoughts before going to bed. Simply take out a pad of paper and a pen, set a timer for five to 10 minutes and begin writing whatever comes to mind. Avoid editing yourself and write literally anything and everything that comes to mind.

When left unchecked, lingering negative feelings and the emotional stress accompanying them can wreak havoc on your brain health. This is true even if you are doing everything else — diet, exercise and sleep, for instance — "right." Over time, as you stick with this habit — ideally as a weekly or even daily activity — your brain will connect with your subconscious, uncovering and surfacing valuable insights and thoughts of which you had previously been unaware.

If you are not sure how to address the issues and concerns that surface as you write them on paper, you might try the Emotional Freedom Techniques (EFT). It is a handy tool that involves light tapping over the major energy meridians of your body. EFT is quick and painless, and you can use it as often as you need to unload emotional baggage.

6. Eat a Healthy Diet

The following dietary recommendations are vital for maintaining brain health and staving off Alzheimer's:

• Eat real food, ideally organic. Be sure to choose organic grass fed meats and animal products. Research has shown vegetables to be particularly beneficial for slowing age-related cognitive decline due to the antioxidants they contain. Avoid processed foods of all kinds because they contain items known to be harmful to your brain, such as refined sugar, artificial sweeteners, glutinous grains, genetically engineered ingredients and pesticides.

• Replace refined carbohydrates with healthy fats. Contrary to what most people think, your brain does not need carbohydrates and sugars for fuel. What it does need is healthy fats, such as saturated animal fats and animal-based omega-3s, which are far more important for optimal brain function. Avoid all trans fats and hydrogenated fats such as margarine and various butter-like spreads, as well as vegetable oils like canola and soybean oil.

Healthy fats support your mitochondria, a topic addressed more thoroughly in my book "Fat for Fuel." Healthy fats to add to your daily diet include:

Animal-based omega-3s, such as those found in krill oil and small fatty fish like anchovies and sardines

Avocados

Butter made from raw, grass fed, organic milk

Coconuts and coconut oil

Ghee (clarified butter)

Grass fed meats and pastured poultry

Olives and olive oil (Avoid cooking with olive oil. Use it cold.)

Organic pastured egg yolks

Raw cacao butter

Raw dairy

Raw nuts, such as macadamias and pecans

Seeds like black sesame, cumin, hemp and pumpkin

• Avoid gluten and casein. The main items to forgo in this category are wheat and pasteurized dairy, but not dairy fat such as butter. Research shows your blood-brain barrier is negatively affected by gluten. Gluten also makes your gut more permeable. This allows proteins to get into your bloodstream where they promote autoimmunity and inflammation, both of which play a role in the development of Alzheimer's.

• Optimize your gut flora. You can strengthen your gut microbiome not only by abstaining from processed foods, but also by avoiding antibacterial products, antibiotics and fluoridated water. You can fortify your gut by regularly eating cultured and fermented foods, or using a high-quality probiotic. My 2015 interview with Dr. David Perlmutter explores the compelling connection between your gut microbes and brain health, relating it to neurological diseases such as Alzheimer's.

7. Keep Your Mind Active

Keeping your mind active and mentally stimulated has been shown to be an effective antidote for resisting cognitive decline, especially as you age. Challenging yourself with mental exercise is believed to activate processes in your brain that keep your brain cells alive, support the growth of new nerve cells and foster communication among your nerve cells.

If you frequently watch TV and think of it as a form of mental stimulation, you need to know it is actually associated with mental decline.16 A few of the beneficial activities you can do — at any age — to keep your mind active include:17

Learn something new, such as a second language or musical instrument

Play board games, cards or online games (choosing games that foster social connection will further boost your brain health)

Read and write on a regular basis

Solve crossword, number or other kinds of puzzles; assemble physical puzzles

Take a class online or at your local library or community college

8. Eliminate Toxins

You can help your brain by eliminating toxins that have been shown to negatively affect it (and the rest of your body). A few of the toxins you should avoid are:

• Aluminum: Aluminum can cross your blood-brain barrier and has been directly linked to Alzheimer's. Sources of aluminum include antiperspirants, nonstick cookware and vaccine adjuvants. Learn more about how to detox aluminum.

• Dental amalgam fillings: Dental amalgam fillings, which are 50 percent mercury by weight, are a major source of heavy-metal toxicity. If you have amalgams and are in reasonably good health, review my mercury detox protocol and enlist the services of a biological dentist to remove them.

• Flu vaccinations: No matter what you have been told about its effectiveness and importance, carefully consider the risks before getting the flu vaccine. Many flu vaccines contain both aluminum and mercury, which are considerably more damaging to your health than the illness itself. Studies have also repeatedly shown the flu vaccine rarely works.

• Statins and anticholinergic drugs: Statin drugs are problematic because they suppress the synthesis of cholesterol and deplete your brain of coenzyme Q10, vitamin K2 and neurotransmitter precursors. Drugs that block acetylcholine, a nervous system neurotransmitter, have been shown to contribute to memory loss in some individuals.18,19 These drugs include certain antidepressants, antihistamines, bladder-control medications, narcotic pain relievers and sleep aids.

• Microwave radiation from cellphones and other wireless technologies. Last year, Dr. Martin Pall published a scientific review20 showing how microwave radiation from cell phones, Wi-Fi routers and computers and tablets not in airplane mode is clearly associated with many neuropsychiatric disorders, including Alzheimer's.

Microwaves emitted from devices such as these increase intracellular calcium through voltage gated calcium channels (VGCCs), and one of the tissues with the highest density of VGCCs is your brain. Once these VGCCs are stimulated they trigger the release of neurotransmitters, neuroendocrine hormones and highly damaging reactive oxygen species, significantly raising your risk for neurodegenerative diseases like Alzheimer's.

Based on this mechanism, it seems clear that chronic exposure to electromagnetic fields (EMFs) can play a significant role in dementia and that as a society, we need to take this very seriously. On a personal level, be sure to limit your exposure to wireless technology. Simple measures include turning your Wi-Fi off at night, not carrying your cellphone on your body and not keeping portable phones, cellphones and other electric devices in your bedroom.

9. Meditate

Meditation helps you take a deliberate break from the stream of thoughts constantly flowing in and out of your mind. Some people use it to promote spiritual growth or find inner peace, while others use it as a powerful relaxation and stress-reduction tool. A 2012 study published in Frontiers in Human Neuroscience asserts meditation can have a long-term effect on your mental state because it prompts changes in your amygdala, a region of your brain associated with processing emotion. The authors stated:21

"[Eight] weeks of training in … meditation yielded distinct changes in amygdala activation … This finding suggests that meditation training may affect emotional processing in everyday life, and not just during meditation. This is consistent with the hypothesis that … meditative states … can result in enduring changes in mental function."

Research from the National Center for Complementary and Alternative Medicine also supports the notion of meditation as a form of "mental exercise" that can help regulate your attention and emotions and improve your well-being.22

10. Be Optimistic

A study published in Social, Cognitive and Affective Neuroscience23 suggests healthy adults who have a larger orbitofrontal cortex (OFC) tend to be more optimistic and have less anxiety. Your OFC is a region of your brain located in your prefrontal cortex just behind your eyes — it plays a key role in regulating your emotions and behavior through the integration of intellectual and emotional information.

Researchers believe the size of your OFC appears to predict your tendency toward either anxiety or optimism. According to Psychology Today,24 the study:

"[S]hows that optimism may ultimately protect [you] from anxiety by stimulating changes in the OFC. It appears that [you] can create an upward spiral by altering the gray matter volume of the OFC. In future studies, [researchers] plan to test whether optimism can be increased and anxiety reduced by training people in tasks that engage the OFC, or by finding ways to boost optimism directly."

Lead researcher Florin Dolcos, associate professor of psychology and neuroscience at the Beckman Institute for Advanced Science and Technology at the University of Illinois, believes cultivating optimistic thoughts can have a lasting effect on your brain. He said, "If you can train people's responses, the theory is that over longer periods, their ability to control their responses on a moment-by-moment basis will eventually be embedded in their brain structure."25

Even One Change Can Make a Big Difference in Your Brain Health

Dementia and Alzheimer's have become so common that you may be unconsciously accepting these conditions as a natural part of aging, unfortunate family genes or both. The truth is, you can positively influence your brain. The actions I suggested above will help ensure your mind remains sharp and resilient for many years to come.

I encourage you to choose one of the suggestions and begin acting on it today. Making just one change can make a big difference in your brain health. Take care of your brain and it will take care of you.

from HealthyLife via Jake Glover on Inoreader https://articles.mercola.com/sites/articles/archive/2018/03/01/daily-activities-for-brain-health.aspx

[sherristockman]

10 Things to Do Daily to Help Your Brain Dr. Mercola By Dr. Mercola Even though your brain affects everything you do, you probably don't give it — literally — much thought. Clever pun aside, how often do you actually consider what your brain may need to stay healthy? Given the fact your brain impacts all aspects of your life — from happiness and health, to relationships and rest — it's important you understand how to take care of it. While aging and genes have some effect, they may not have the final word about the fate of your brain. Your brain's lifelong neuroplasticity enables you to have continual influence over its health based on how you eat, sleep, exercise, express yourself, manage stress and more. The actions, attitudes and thoughts you have today, as well as the daily lifestyle choices you make, all play a meaningful role in your brain's health. With more than 5 million Americans currently living with Alzheimer's disease and as many as 16 million expected to suffer with it by 2050,1 brain care is not a subject you can afford to ignore. Start today by reviewing the following 10 actions you can take daily to positively impact the health of your brain.2 1. Get Proper Sleep About 1 in 3 Americans gets less than seven hours of sleep a night, and an estimated 83.6 million adults in the U.S. are sleep-deprived.3,4 You may be suffering from sleep deprivation if you work the night shift, have a sleep disorder such as sleep apnea or spend a lot of time in front of electronic gadgets at night. Particularly if your habit is to sleep five or fewer hours a night, you may be putting yourself at risk of cognitive decline and memory issues that will only accelerate as you age. Dr. Paul Mathew, neurologist and assistant professor of neurology at Harvard Medical School, underscores the value of sleep to your overall health and well-being. He says:5 "Sleep is a critically important component of human existence. On average, humans spend about 25 to 35 percent of their lives sleeping. Sleep allows both the body and brain to rest and recover from the stress of daily life. As such, trouble sleeping can cause a range of health problems, and, if left untreated, dire consequences. Even if sleep duration is good, sleep quality can be quite poor. People who wake up many times during the night can have some nights with zero hours of deep, restful sleep. Poor sleep quantity and/or quality can cause excessive daytime drowsiness … chronic fatigue, headaches, mood issues, irritability, poor memory and cognitive dysfunction." The National Sleep Foundation offers three tips to support your body's need for quality sleep:6 Vary your wake-up time on the weekends no more than an hour from your weekday schedule to better support a consistent sleep-wake schedule, also known as your body's circadian rhythm Take a 20-to-30-minute nap on weekend afternoons, ideally between 2 p.m. and 3 p.m. Keep your naps on the shorter side to avoid feeling groggy or cranky after them, and especially to prevent feeling too awake at bedtime Whatever your approach, research suggests adults need right around eight hours of sleep a night. The sleep needs of seniors, young adults, teenagers and children vary. If you are not sure how much sleep you should be getting, review the sleep needs according to your age. Using a wearable fitness tracker at night may help you gain more insight into your sleep patterns. 2. Train Your Unconscious Mind According to the documentary "Automatic Brain: The Magic of the Unconscious Mind," your subconscious mind manages about 90 percent of everything you do whether you are asleep or awake. You may be surprised to learn your conscious mind plays only a minor role in guiding your life. In reality, most of what you think, say and do every day is a function of your "automatic," or unconscious brain (also known as your subconscious). Without you fully realizing it, your brain essentially is running your life on autopilot. Because your subconscious plays such a big role, you will benefit from a better understanding of it, which will help you leverage it to your full advantage. Writing in Psychology Today, Matt James, Ph.D., president of The Empowerment Partnership and master trainer of neuro linguistic programming, assigns several qualities to your unconscious brain. Among them, states James, your unconscious brain:7 • Acts like a young child: Similar to a young child, your unconscious mind needs clear, detailed directions and lots of reminders. It takes instructions literally, so be sure to give it specific (and positive) guidance. • Communicates through emotion and symbols: To get your attention quickly, your unconscious mind uses feelings, imagery and symbols. It's your job to discern what they mean. • Deals with positives only: Negative words like "don't," "no" or "not" are largely ignored by your unconscious mind. For this reason, it is better to say, "I am going to improve my health by avoiding smoking" as opposed to "I don't want to smoke." You can also use creative imaging to center your mind on positive thoughts. Because your unconscious mind has a pervasive influence on your life, you can actively harness its power and direct its influence in positive, life-giving ways by:8 • Expressing yourself artistically: Artistic endeavors such as coloring, drawing or painting make use of your subconscious by allowing your creativity to surface and making space for the expression of your true feelings. Because the goal is to tap into your unconscious mind, you don't need to be a great artist, just open to the creative process. • Rehearsing desired outcomes: A great way to program a new activity, skill or thought into your unconscious mind is to rehearse it and repeat it until it takes root. Similar to the countless songs and jingles lodged in your subconscious, you can rehearse new attitudes, ideas, outcomes and thoughts that you want to become reality. By frequently repeating out loud what you want, you aid your subconscious mind in catching on and helping you achieve your desired outcomes. • Reviewing before bed: A great way to learn new material, such as exam material, goals, presentations or speeches, is to review it right before you go to sleep. Doing so helps transfer the content to your subconscious, putting it at the forefront of your mind as you drift off to sleep, and potentially influencing the content of your dreams. 3. Focus on One Task at a Time Multitasking is perceived to be more efficient than a single-minded focus, but you'll feel calmer and more relaxed if you choose to focus on one task at a time. Think about the last time you tried to talk on the phone with a friend while cooking supper or checking your email. I bet you missed much of what your friend was saying because your brain was trying to split time between two very different activities. Research conducted by Stanford University suggests multitasking reduces your efficiency because your brain can only do one thing well at a time. The study authors said: "People who are regularly bombarded with several streams of electronic information do not pay attention, control their memory or switch from one job to another as well as those who prefer to complete one task at a time."9,10 So, give your brain a break and put your focus exclusively on the one task or person at hand. You may be surprised at the results. 4. Exercise Regularly If you exercise regularly, you not only will have a healthier body, but a better brain, too. Regardless of your age, exercise can provide enormous benefits for your body and your mind. If you're over 40, it's especially important to step up your exercise program because your physical strength, stamina, balance and flexibility are beginning to decline due to age. Fortunately, doing the right type of exercise can help you counteract these declines. To achieve optimal benefits, you'll want to establish a comprehensive exercise program that includes high-intensity exercises, strength training, core exercises and stretching. I also urge you to consider walking, in addition to your regular workout regimen, aiming for 10,000 to 15,000 steps per day. Avoid sitting as much as possible — limiting your sitting to three hours a day or less. Prolonged sitting is a risk factor for chronic disease and early death — even if you are very fit and exercise regularly. In terms of the effect exercise has on your brain, scientists have suggested it can trigger a change in the way your amyloid precursor protein is metabolized, thereby slowing down the onset and progression of Alzheimer's.11 Exercise also increases your levels of the protein PGC-1alpha. Research has shown people with Alzheimer's have less PGC-1alpha in their brains. A meta-analysis of 19 research studies published in the British Journal of Sports Medicine12 suggests exercise has strong, positive effects on the brains of individuals ages 6 to 35. The study authors said, "acute physical exercise enhances executive functioning" in preadolescent children, adolescents and young adults. 5. Write Down Your Thoughts The prevalence of computers, smartphones and tablets, as well as the diminished emphasis on handwriting means communication involving pen and paper is becoming less common. As such, technology is causing us to miss out on the brain benefits of writing. For example, research suggests writing things by hand helps you better internalize information and ensures you retain it.13,14 The study authors stated:15 "[E]ven when laptops are used solely to take notes, they may still be impairing learning because their use results in shallower processing. In three studies, we found that students who took notes on laptops performed worse on conceptual questions than students who took notes longhand. We show … laptop note takers' tendency to transcribe lectures verbatim, rather than processing information and reframing it in their own words, is detrimental to learning." In addition, getting your thoughts down on paper can help you remove "mind clutter," especially before going to bed. If you are feeling highly stressed and anticipate not sleeping well as a result, make time to write out your thoughts before going to bed. Simply take out a pad of paper and a pen, set a timer for five to 10 minutes and begin writing whatever comes to mind. Avoid editing yourself and write literally anything and everything that comes to mind. When left unchecked, lingering negative feelings and the emotional stress accompanying them can wreak havoc on your brain health. This is true even if you are doing everything else — diet, exercise and sleep, for instance — "right." Over time, as you stick with this habit — ideally as a weekly or even daily activity — your brain will connect with your subconscious, uncovering and surfacing valuable insights and thoughts of which you had previously been unaware. If you are not sure how to address the issues and concerns that surface as you write them on paper, you might try the Emotional Freedom Techniques (EFT). It is a handy tool that involves light tapping over the major energy meridians of your body. EFT is quick and painless, and you can use it as often as you need to unload emotional baggage. 6. Eat a Healthy Diet The following dietary recommendations are vital for maintaining brain health and staving off Alzheimer's: • Eat real food, ideally organic. Be sure to choose organic grass fed meats and animal products. Research has shown vegetables to be particularly beneficial for slowing age-related cognitive decline due to the antioxidants they contain. Avoid processed foods of all kinds because they contain items known to be harmful to your brain, such as refined sugar, artificial sweeteners, glutinous grains, genetically engineered ingredients and pesticides. • Replace refined carbohydrates with healthy fats. Contrary to what most people think, your brain does not need carbohydrates and sugars for fuel. What it does need is healthy fats, such as saturated animal fats and animal-based omega-3s, which are far more important for optimal brain function. Avoid all trans fats and hydrogenated fats such as margarine and various butter-like spreads, as well as vegetable oils like canola and soybean oil. Healthy fats support your mitochondria, a topic addressed more thoroughly in my book "Fat for Fuel." Healthy fats to add to your daily diet include: Animal-based omega-3s, such as those found in krill oil and small fatty fish like anchovies and sardines Avocados Butter made from raw, grass fed, organic milk Coconuts and coconut oil Ghee (clarified butter) Grass fed meats and pastured poultry Olives and olive oil (Avoid cooking with olive oil. Use it cold.) Organic pastured egg yolks Raw cacao butter Raw dairy Raw nuts, such as macadamias and pecans Seeds like black sesame, cumin, hemp and pumpkin • Avoid gluten and casein. The main items to forgo in this category are wheat and pasteurized dairy, but not dairy fat such as butter. Research shows your blood-brain barrier is negatively affected by gluten. Gluten also makes your gut more permeable. This allows proteins to get into your bloodstream where they promote autoimmunity and inflammation, both of which play a role in the development of Alzheimer's. • Optimize your gut flora. You can strengthen your gut microbiome not only by abstaining from processed foods, but also by avoiding antibacterial products, antibiotics and fluoridated water. You can fortify your gut by regularly eating cultured and fermented foods, or using a high-quality probiotic. My 2015 interview with Dr. David Perlmutter explores the compelling connection between your gut microbes and brain health, relating it to neurological diseases such as Alzheimer's. 7. Keep Your Mind Active Keeping your mind active and mentally stimulated has been shown to be an effective antidote for resisting cognitive decline, especially as you age. Challenging yourself with mental exercise is believed to activate processes in your brain that keep your brain cells alive, support the growth of new nerve cells and foster communication among your nerve cells. If you frequently watch TV and think of it as a form of mental stimulation, you need to know it is actually associated with mental decline.16 A few of the beneficial activities you can do — at any age — to keep your mind active include:17 Learn something new, such as a second language or musical instrument Play board games, cards or online games (choosing games that foster social connection will further boost your brain health) Read and write on a regular basis Solve crossword, number or other kinds of puzzles; assemble physical puzzles Take a class online or at your local library or community college 8. Eliminate Toxins You can help your brain by eliminating toxins that have been shown to negatively affect it (and the rest of your body). A few of the toxins you should avoid are: • Aluminum: Aluminum can cross your blood-brain barrier and has been directly linked to Alzheimer's. Sources of aluminum include antiperspirants, nonstick cookware and vaccine adjuvants. Learn more about how to detox aluminum. • Dental amalgam fillings: Dental amalgam fillings, which are 50 percent mercury by weight, are a major source of heavy-metal toxicity. If you have amalgams and are in reasonably good health, review my mercury detox protocol and enlist the services of a biological dentist to remove them. • Flu vaccinations: No matter what you have been told about its effectiveness and importance, carefully consider the risks before getting the flu vaccine. Many flu vaccines contain both aluminum and mercury, which are considerably more damaging to your health than the illness itself. Studies have also repeatedly shown the flu vaccine rarely works. • Statins and anticholinergic drugs: Statin drugs are problematic because they suppress the synthesis of cholesterol and deplete your brain of coenzyme Q10, vitamin K2 and neurotransmitter precursors. Drugs that block acetylcholine, a nervous system neurotransmitter, have been shown to contribute to memory loss in some individuals.18,19 These drugs include certain antidepressants, antihistamines, bladder-control medications, narcotic pain relievers and sleep aids. • Microwave radiation from cellphones and other wireless technologies. Last year, Dr. Martin Pall published a scientific review20 showing how microwave radiation from cell phones, Wi-Fi routers and computers and tablets not in airplane mode is clearly associated with many neuropsychiatric disorders, including Alzheimer's. Microwaves emitted from devices such as these increase intracellular calcium through voltage gated calcium channels (VGCCs), and one of the tissues with the highest density of VGCCs is your brain. Once these VGCCs are stimulated they trigger the release of neurotransmitters, neuroendocrine hormones and highly damaging reactive oxygen species, significantly raising your risk for neurodegenerative diseases like Alzheimer's. Based on this mechanism, it seems clear that chronic exposure to electromagnetic fields (EMFs) can play a significant role in dementia and that as a society, we need to take this very seriously. On a personal level, be sure to limit your exposure to wireless technology. Simple measures include turning your Wi-Fi off at night, not carrying your cellphone on your body and not keeping portable phones, cellphones and other electric devices in your bedroom. 9. Meditate Meditation helps you take a deliberate break from the stream of thoughts constantly flowing in and out of your mind. Some people use it to promote spiritual growth or find inner peace, while others use it as a powerful relaxation and stress-reduction tool. A 2012 study published in Frontiers in Human Neuroscience asserts meditation can have a long-term effect on your mental state because it prompts changes in your amygdala, a region of your brain associated with processing emotion. The authors stated:21 "[Eight] weeks of training in … meditation yielded distinct changes in amygdala activation … This finding suggests that meditation training may affect emotional processing in everyday life, and not just during meditation. This is consistent with the hypothesis that … meditative states … can result in enduring changes in mental function." Research from the National Center for Complementary and Alternative Medicine also supports the notion of meditation as a form of "mental exercise" that can help regulate your attention and emotions and improve your well-being.22 10. Be Optimistic A study published in Social, Cognitive and Affective Neuroscience23 suggests healthy adults who have a larger orbitofrontal cortex (OFC) tend to be more optimistic and have less anxiety. Your OFC is a region of your brain located in your prefrontal cortex just behind your eyes — it plays a key role in regulating your emotions and behavior through the integration of intellectual and emotional information. Researchers believe the size of your OFC appears to predict your tendency toward either anxiety or optimism. According to Psychology Today,24 the study: "[S]hows that optimism may ultimately protect [you] from anxiety by stimulating changes in the OFC. It appears that [you] can create an upward spiral by altering the gray matter volume of the OFC. In future studies, [researchers] plan to test whether optimism can be increased and anxiety reduced by training people in tasks that engage the OFC, or by finding ways to boost optimism directly." Lead researcher Florin Dolcos, associate professor of psychology and neuroscience at the Beckman Institute for Advanced Science and Technology at the University of Illinois, believes cultivating optimistic thoughts can have a lasting effect on your brain. He said, "If you can train people's responses, the theory is that over longer periods, their ability to control their responses on a moment-by-moment basis will eventually be embedded in their brain structure."25 Even One Change Can Make a Big Difference in Your Brain Health Dementia and Alzheimer's have become so common that you may be unconsciously accepting these conditions as a natural part of aging, unfortunate family genes or both. The truth is, you can positively influence your brain. The actions I suggested above will help ensure your mind remains sharp and resilient for many years to come. I encourage you to choose one of the suggestions and begin acting on it today. Making just one change can make a big difference in your brain health. Take care of your brain and it will take care of you.

[trendingnewsb]

Fat Cells Used to Be Our Friends, Now They're Enemies

Fat cells and muscle cells might look nearly the same from the outside. They’re both part of your body and just below your skin. They both even can be clenched with your fingers. The muscles might be a little bit harder to clench – but this isn’t too much of a difference, am I right?

Yet, it is. I remember back when I first started working out, with an obsolete, rusty barbell at my friends place. I was sixteen years old. Back then I told my friend: “I don’t want to get any skinnier. I just want to convert my fat cells into muscle cells!” I was being serious. Me and my friend both thought it was a reasonable goal. It wasn’t.

I’ve wasted countless of hours on trying to build muscle mass while simultaneously losing fat. It wasn’t worth it. Here’s the unparalleled reason why.

Fat Cells: Old Friends – New Enemies

Fat cells used to be our friends. Back in the days of our ancestors, when food were scarce, we had to be able to massively store energy. Nobody in the tribe knew when we had to go weeks without food. That’s the reason why our body is inclined to store fat and minimize muscle growth. Our body is conditioned to be an energy storage machine and not an energy waster.

Nowadays fat cells are our enemies. Most people want to lose a couple of pounds of fat. Not only because obesity, due to our sedentary behaviour and our eating choices, is contributing to chronic diseases such as cancer, diabetes and artheriosclerosis. But also because being overweight resonates neither with our feminine nor masculine ideal of beauty.

How To: Fat Cell

The fat cell is divided into multiple parts. There is the purple nucleus, the green mitochondria, the blue Golgi apparatus and the yellow, gigantic, fat storage unit. The last part is what makes the cell full of lipid unique. The fat cells are your body’s energy storage.

Fat cells participate in hypertrophy. Which means they increase their fat storage until they can’t physically increase in size anymore. Then your body creates more fat cells. You want to keep the amount of fat cells close to the optimum in your body. Because the fat cells in your body are yours to keep for a lifetime. The storage inside your fat cells can be lost. But fat cells, after they’ve been created, immediately get replaced after their death.

Even worse: Fat cells produce a protein, that inhibits your body from breaking down the fat storage. Your organism creates a set point. This means that once you’ve been overweight it’s far easier to reset into your old, unhealthy habits again. That’s the reason why 40% of obese children become obese adults.[1]

If we apply this knowledge to dieting, we know that it’s crucial for you to keep your diet sustainable. Because if your diet isn’t, your body is more than happy to keep adding the lost fat again to your organism. This is called the Yo-Yo effect, which has been shown to increase all-cause mortality.[2]

Fat cells also have other crucial factors. They’re turning androgens into estrogens. They’re contributing to the production of estradiol. This is not only bad for men, as we want to be full of testosterone. But this is also bad for women, as it’s a major risk factor of infertility.[3]

How To: Muscle Cell

Muscle cells look quite differently than fat cells. They’re also quite different in their functioning. Muscle cells are the individual contractile units within a muscle. A muscle in your body, like your biceps, contains hundreds of thousands of muscle fibers.

The contraction of your skeletal muscle fibers (muscle fibers are a synonym to muscle cells) lead to a movement in your joints. The main task of your muscles is to move your body. In comparison to fat cells, muscles don’t store energy, they need energy for their functioning.

When muscle cells are contracting, they’re releasing myokines.[4] This is the way muscle fibers communicate with the rest of your body. Myokines affect most organs, but are famous for their interaction with the glucose and fat metabolism. Which means the muscles are communicating with your liver and your fat cells, to release glucose and fats in the blood stream. This is energy for the muscle cells to use. This effect of the myokine regulates glucose and lipid metabolism and therefore counteracts inflammation. This may help slow down aging.[5]

The Starting Point

The anatomy and the function of fat- and muscle cells are vastly different. Due to this reason, it’s physically impossible to convert fat cells into muscle cells.

Don’t waste your time on improving both. Trust me, I’ve tried this before. I was following a rock hard diet, I maximized my protein intake (don’t do this!) and trained up to 10 days a week. I didn’t see results. Sustainability is the holy grail. Eat healthier every single day and don’t go into a massive calorie deficit.

If you’re just starting out and aiming for a better body, do this: Eat one extra portion of vegetables for dinner and go for a 10-minute walk afterwards. This is easily doable – and that’s a huge advantage. The average gym-goer quits after 3 months. The reason: He didn’t build a fundament of healthy habits.

Don’t have enough time to go for a walk and cook? No excuses. The average American watches more than 4.5 hours of television a day.[6] You have to create healthier habits.

If you don’t have 10 minutes, you don’t have a life. – Tony Robbins

Once you’ve got into a habit of doing this, you can slowly try to increase the volume. This will make the whole journey of eating healthier and exercising a voluntary, fun decision. If you’ve got the financial means, you can hire a competent personal trainer or an online coach. The accountability, knowledge and guidance of the trainer will vastly speed up the process.

Reference

[1]^NCBI: Obesity in Children[2]^NCBI: Medical, metabolic, and psychological effects of weight cycling.[3]^Green BB, Weiss NB, Daling JR: Risk of ovulatory infertility in relation to body weight. Fertil Steril 50:721, 1988[4]^NCBI: Skeletal muscle as an endocrine organ: PGC-1α, myokines and exercise[5]^NCBI: Skeletal muscle: an endocrine organ[6]^Business Insider: The average American watches so much TV it’s almost a full-time job

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[hoopsjunkie]

Pure Sweat- Episode 13

Mike Neighbors- Arkansas/Washington

2% chance of making Final 4- players bought in and executed, didn’t just talk about it, but did what they were supposed to, really cared about each other

How will you approach it for next year? Already started, know it can be done, we know where the finish line is, encouraging each other, W1N- Every shoot around, bus ride, walk through, airplane flight, tried to win everything and do things 1% better

Winning culture and how recruits fit in? Find the right people to help create culture- right people on the bus, on the team, on the flight, on the bench. If you are not doing these things it’s not cool- had bad culture before- Kelsey Plum was in the gym too much, watching too much film. Now they hold each other accountable. Made her captain as a freshman. It’s not cool to not be in the gym, recruits now know that they won’t fit in and now you get kids who want to work hard- true gym rats. Have 7 gym rats, not just 1

It’s not what we do, it’s how we do it- we overreach the games, need philosophy on why you do it and how you approach it, stripped things away, made it incredible simple and easily identifiable, pinnacle of being a great coach and program- the team can coach themselves

Communicating with iY generation- iPhone, iPad, iTunes, iWatch, Tim Elmore iY generation book study, biggest generation gap we have experienced, don’t need older generations anymore because they have access to everything, doesn’t try to be right all the time, I try to expose them to things, shows them new resources, use technology to your advantage- USE IT! Doesn’t set himself us as an expert, don’t have to be right all the time, but get it right. Get over yourself and try to care about the kids and what they care about. If they know you care about them, they don’t care about how much you know/don’t know. If you can’t communicate with them and don’t have trust- can’t teach them anything. You haven’t taught until they learned- John Wooden. Expose your kids and things- be a guide. Tyranny of dead ideas if you don’t change, you will be gone. Can’t win 1000 games and do same stuff, but can connect with kids and focus on other things and make it yours. Can’t ignore the generation gap- leads to disconnect for coaches, players, game. 

Scared to be head coach, biggest adjustments from assistant coach to head coach? Be accountable for decisions, accountable to those decisions, and the people impacted by those decisions. Repercussions of making wrong decisions- kept track of every mistake he made. Make 418 mistakes that he counted and categorized them into 12 categories. Wasn’t good at making decisions, great at suggestions- impacts players, staff, and their families- scary how it impacts people. Good decisions- move on, bad decisions hurt a lot.

How many mistakes made last year? Made 1/2 of the mistakes in year 2- 85, year 3- 35-40. Gains 15 pounds every season repeatedly. Tries to make different mistakes- 85/35-40 major mistakes, not just games. Process guy, react negatively to results, players called him out. The way you manage stuff, struggled in 1st year, make sure you prepare them. Doesn’t worry about game mistakes- will always 2nd guess plays, kids playing. Has to clean up things that happen off the court on daily basis that helps shape our culture. When he started getting tired- out of shape- stopped confronting things. Coaches need to always confront things that go against team culture. Student-athlete told him that there are 3 things that he needed to improve- why wouldn’t I listen to my players? They are my best resources. If I’m asking them to be aware of constructive feedback, why shouldn’t I be susceptible to the same feedback? Listen to the team, get your team’s pulse. You say you have an open door policy, but no one comes into your door and you want to know why- you get defensive and have answers to everything and don’t listen to us all the way through. Listen to team, all the way through. Win the locker room 1st, if you have the right kids- listen to them. Empathy and self awareness are important tools. Don’t get caught up in winning and losing- we forget the things that actually create those things.

Mike Neighbors newsletter- sign up for it. Send him an e-mail and ask to receive his newsletter. Over 71,000 coaches on the list. Time consuming part of the day, spends time at clinics, stays connected, people send him jump drive, over 25 gigs of information, over 3 million pages, took 56 6″ binders, PGC Glazier clinic, responds to every new e-mail that he gets.

What advice would you give yourself? Get over yourself, thought he knew everything, don’t spend so much time letting your win/loss program be who you are. Focus on what’s truly important and make sure the kids know how much you care about them. Be willing to admit your mistakes and figure it out, self examine. Find friends that will tell you the truth and now what you want to hear. 

http://puresweatbasketball.com/pure-sweat-basketball-show/

[trendingnewsb]

Fat Cells Used to Be Our Friends, Now They're Enemies

Fat cells and muscle cells might look nearly the same from the outside. They’re both part of your body and just below your skin. They both even can be clenched with your fingers. The muscles might be a little bit harder to clench – but this isn’t too much of a difference, am I right?

Yet, it is. I remember back when I first started working out, with an obsolete, rusty barbell at my friends place. I was sixteen years old. Back then I told my friend: “I don’t want to get any skinnier. I just want to convert my fat cells into muscle cells!” I was being serious. Me and my friend both thought it was a reasonable goal. It wasn’t.

I’ve wasted countless of hours on trying to build muscle mass while simultaneously losing fat. It wasn’t worth it. Here’s the unparalleled reason why.

Fat Cells: Old Friends – New Enemies

Fat cells used to be our friends. Back in the days of our ancestors, when food were scarce, we had to be able to massively store energy. Nobody in the tribe knew when we had to go weeks without food. That’s the reason why our body is inclined to store fat and minimize muscle growth. Our body is conditioned to be an energy storage machine and not an energy waster.

Nowadays fat cells are our enemies. Most people want to lose a couple of pounds of fat. Not only because obesity, due to our sedentary behaviour and our eating choices, is contributing to chronic diseases such as cancer, diabetes and artheriosclerosis. But also because being overweight resonates neither with our feminine nor masculine ideal of beauty.

How To: Fat Cell

The fat cell is divided into multiple parts. There is the purple nucleus, the green mitochondria, the blue Golgi apparatus and the yellow, gigantic, fat storage unit. The last part is what makes the cell full of lipid unique. The fat cells are your body’s energy storage.

Fat cells participate in hypertrophy. Which means they increase their fat storage until they can’t physically increase in size anymore. Then your body creates more fat cells. You want to keep the amount of fat cells close to the optimum in your body. Because the fat cells in your body are yours to keep for a lifetime. The storage inside your fat cells can be lost. But fat cells, after they’ve been created, immediately get replaced after their death.

Even worse: Fat cells produce a protein, that inhibits your body from breaking down the fat storage. Your organism creates a set point. This means that once you’ve been overweight it’s far easier to reset into your old, unhealthy habits again. That’s the reason why 40% of obese children become obese adults.[1]

If we apply this knowledge to dieting, we know that it’s crucial for you to keep your diet sustainable. Because if your diet isn’t, your body is more than happy to keep adding the lost fat again to your organism. This is called the Yo-Yo effect, which has been shown to increase all-cause mortality.[2]

Fat cells also have other crucial factors. They’re turning androgens into estrogens. They’re contributing to the production of estradiol. This is not only bad for men, as we want to be full of testosterone. But this is also bad for women, as it’s a major risk factor of infertility.[3]

How To: Muscle Cell

Muscle cells look quite differently than fat cells. They’re also quite different in their functioning. Muscle cells are the individual contractile units within a muscle. A muscle in your body, like your biceps, contains hundreds of thousands of muscle fibers.

The contraction of your skeletal muscle fibers (muscle fibers are a synonym to muscle cells) lead to a movement in your joints. The main task of your muscles is to move your body. In comparison to fat cells, muscles don’t store energy, they need energy for their functioning.

When muscle cells are contracting, they’re releasing myokines.[4] This is the way muscle fibers communicate with the rest of your body. Myokines affect most organs, but are famous for their interaction with the glucose and fat metabolism. Which means the muscles are communicating with your liver and your fat cells, to release glucose and fats in the blood stream. This is energy for the muscle cells to use. This effect of the myokine regulates glucose and lipid metabolism and therefore counteracts inflammation. This may help slow down aging.[5]

The Starting Point

The anatomy and the function of fat- and muscle cells are vastly different. Due to this reason, it’s physically impossible to convert fat cells into muscle cells.

Don’t waste your time on improving both. Trust me, I’ve tried this before. I was following a rock hard diet, I maximized my protein intake (don’t do this!) and trained up to 10 days a week. I didn’t see results. Sustainability is the holy grail. Eat healthier every single day and don’t go into a massive calorie deficit.

If you’re just starting out and aiming for a better body, do this: Eat one extra portion of vegetables for dinner and go for a 10-minute walk afterwards. This is easily doable – and that’s a huge advantage. The average gym-goer quits after 3 months. The reason: He didn’t build a fundament of healthy habits.

Don’t have enough time to go for a walk and cook? No excuses. The average American watches more than 4.5 hours of television a day.[6] You have to create healthier habits.

If you don’t have 10 minutes, you don’t have a life. – Tony Robbins

Once you’ve got into a habit of doing this, you can slowly try to increase the volume. This will make the whole journey of eating healthier and exercising a voluntary, fun decision. If you’ve got the financial means, you can hire a competent personal trainer or an online coach. The accountability, knowledge and guidance of the trainer will vastly speed up the process.

Reference

[1]^NCBI: Obesity in Children[2]^NCBI: Medical, metabolic, and psychological effects of weight cycling.[3]^Green BB, Weiss NB, Daling JR: Risk of ovulatory infertility in relation to body weight. Fertil Steril 50:721, 1988[4]^NCBI: Skeletal muscle as an endocrine organ: PGC-1α, myokines and exercise[5]^NCBI: Skeletal muscle: an endocrine organ[6]^Business Insider: The average American watches so much TV it’s almost a full-time job

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