Jumat, 30 Desember 2016

The 5 Steps of Problem Solving

Problem SolvingIf the phrase "word problem" sends a shiver down your spine, you're not alone. A lot of people have trouble with so-called word problems in math. But, believe it or not, these problems usually aren't any harder to solve than non-word problems—they just look very, very different. And they require a slightly different mindset to solve.

Today, I'm going to tell you about my simple 5-step method that will help you solve all your math problems—including those pesky word problems. In particular, we're going to talk about how to turn a word problem into an algebraic equation and then solve it.

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A "Real World" Math Drama

Today's word problem begins with a story about cats and dogs. It goes something like this…

Like all dogs, your dog loves toys. And you love giving them to him. Your cat, on the other hand, does not love your dog and therefore finds it amusing to hide his toys. Being quite clever, you suspect that the cat is the culprit, so you begin to monitor his favorite hiding spot: the pile of towels next to his bed.

But (perhaps being a little too clever for your own good) instead of constantly checking this spot, you decide that you'd like to rig up an ingenious system to automatically report to you exactly how many toys are missing.

The question is: How can you do this?

Step #1: Stop and Think Before Doing Anything

The biggest mistake people make when solving problems is trying to solve them too soon.

The most important thing to do when faced with a problem like this is to stop working on it. Honestly, it sounds paradoxical, but the biggest mistake people make when solving problems is trying to solve them too soon. Instead, stop and think about what you need to do. Make sure you understand exactly what the question is asking and make sure you understand exactly what you are trying to solve for.

In our problem, we should ask ourselves: Can we actually build something that will discern the numer of hidden dog toys? Sure, all we need to do is put the cat's pile of towels on a smart scale that sends its weight to your computer. Whenever the scale senses a weight increase, it can tell your computer that another toy has been hidden. Your computer can then use some as-yet-unknown equation to figure out exactly how many toys are hidden. When that number goes above a certain limit, your computer can sound an alarm to let you know that it’s time to go fetch.

Now that we have a plan, it's time for the big English-to-equation translation.

Step #2: English-to-Equation Translation

The second step in solving word problems is turning the words into one or more mathematical expressions or equations. In our case, we need to figure out how to write an equation that takes the current weight on a scale and gives us back the number of dog toys hidden on it. How can we do it?

Well, let’s take the total weight on the scale, which we’ll call W_total, and subtract the weight of just the towels, which we’ll call W_towels. The difference between these two weights must be equal to the combined weight of all the dog toys, W_toys:

Weight of Dog Toys

But we don’t actually want to know the weight of the toys, we want to know the number of toys. How can we do that? Well, if we know the total weight of all the toys, W_toys, and we divide that by the weight of a single toy, W_toy (assuming they're all the same weight), we get the total number of toys, Ntoys:

Number of Dog Toys

But how did we know the values of W_towels and W_toy? We must have been clever enough to measure them and write them down before we put the towels on our scale. Or, if we didn’t do that, we’d better do it now!

Step #3: Solve for Whatever You’re Interested In

The third step in solving our word problem—or any word problem—is to solve for the variable you’re interested in. This step will often entail going through the procedure outlined in the How to Solve an Equation episode. Our goal is to solve for the total number of dog toys on the scale, N_toys. Combining the two equations we came up with in our English-to-equation-translation, we get just such an equation:

N_toys = ( W_total – W_towels ) / W_toy

We can now turn this abstract solution (abstract in the sense of being written in terms of a bunch of variables) into a numerical solution simply by plugging in numerical values for all the variables on the right side of the equals sign. I should say that plugging in values isn't always necessary. For example, we don’t actually have numerical values to use in our problem. Which makes sense since our equation was only intended to be used to tell our computer how to convert from total weight to total number of dog toys—we weren’t actually looking for a specific answer to a specific problem.

Step #4: Make Sure You Understand the Result

Slow down and take a minute to think about your result.

The fourth step in the problem solving process is closely related to the first. The name of the game here is to slow down and take a minute to think about your result. Ask yourself if it makes sense. If you plugged in numbers and got a negative number, ask yourself if you expected to get a negative number. If you got a huge number, ask yourself if you expected that.

The bottom line is this: Don’t declare that you’re done simply because you got an answer. The only reason you should declare that you’re done is because you understand the answer you got.

Step #5: Use Your Result to Solve Other Problems

The fifth and final step of the problem solving process is to use the result you’ve obtained to solve other problems. Why have I included this as a step? Because we’re talking about solving real world problems here—not just textbook problems. In the real world, many problems you solve will make you think of something related that you need to solve, too. The good news is that doing so is usually easier because you already have a solution to build upon.

And those are all of the steps you should go through when solving real world math problems. Of course, once you get good, you won't actually think about doing each step—they'll just happen. But while you're learning, it's best to be deliberate about things and to actually think your way through each step.

Good luck in all your future problem solving endeavors!

5 Steps of Problem Solving

Wrap Up

Okay, that's all the math we have time for today.

Please be sure to check out my book The Math Dude’s Quick and Dirty Guide to Algebra. And remember to become a fan of the Math Dude on Facebook where you’ll find lots of great math posted throughout the week. If you’re on Twitter, please follow me there, too.

Until next time, this is Jason Marshall with The Math Dude’s Quick and Dirty Tips to Make Math Easier. Thanks for reading, math fans!

Problem solving image from Shutterstock.



5 Winter Clothing Tips That Will Change the Way You Bundle Up

5 Winter Clothing Tips that Will Change the Way You Bundle Up

Winterize Your Shoes

To protect your leather shoes from getting damaged and stained by too much rock salt in the winter months, coat them with hair conditioner and let it soak in. The conditioner will repel the salt, and help keep them supple. Already have salt stains on your shoes? Rub white vinegar on them to get the stains off.

Quickest Way to Dry Gloves

You’ve just come in from outside, and your snowy gloves have quickly turn into sopping wet ones. To dry them out in time for your next excursion into the winter air, pull them over the bottom of a jar, then place the jar upside down on top of a radiator or heating vent. The warm air will fill the jar and dry out your gloves much faster than simply placing them somewhere warm.

Duct Tape to the Rescue

Make your winter shoes or boots a little warmer—and make sure they’re completely waterproof—by lining the bottom of the insides with duct tape. The tape will create a waterproof seal, and the shiny silver will reflect your body heat back onto your feet. You can also use duct tape to make your slippers waterproof (and therefore safe to wear on a quick trip outdoors): simply cover the bottoms with overlapping layers of duct tape.

Revive Water-Resistant Items

Do you have a winter coat that used to be water resistant, but has lost its effectiveness over time? Set your hair dryer to its highest setting and blow air evenly over it. The warmth will reactivate the coating on the cloth that makes it repel water, at least for another couple of months. This trick also works on backpacks, tents, and other water-resistant items!

Make Your Own Headphone Ear Muffs

You like listening to your music while you walk, but it’s so cold out you need earmuffs! Not surprisingly, some genius has devised a way to sew your headphones into your earmuffs to make “Muff Fones.” You can find the instructions here.

For more helpful tips, don't forget to sign up for our newsletter and follow us on Facebook and Instagram!

Photo by Who Knew?



Kamis, 29 Desember 2016

Humans of New York's Brandon Stanton on How to Talk to Strangers

Savvy Psychologist: This week we’ll talk about how to talk to strangers and with us is the expert. Brandon Stanton is the creator, photographer, and interviewer behind the acclaimed and wildly popular blog, Humans of New York. His new book is Humans of New York: Stories. Brandon, thank you so much for being on the show.

Brandon Stanton: Thank you.

SP: People are truly moved by your work. Plus, they love it. You have 16 million likes on Facebook and, as of a few weeks ago, two #1 New York Times bestsellers. Why do you think Humans of New York is so compelling?

BS: I think there is a sort of paradox of one seeing a picture of somebody on the blog that you do not know and that you have never met before and represents a stranger to you, but then at the same time, you’re hearing a story or a quote from them that is very intimate and very revealing and is indicative of something that they might only tell their best friend or someone very close to them. And so I think that combination of seeing a photo of somebody that you know nothing about except for this—one kind of very vulnerable or intimate piece of information—is a very powerful combination.

You have to earn the comfort through being uncomfortable many, many times.

SP: I think you get the specific and universal at the same time, it sounds like.

BSRight.

SP: Usually getting to know someone happens, 1.) gradually, and 2.) reciprocally, but you’ve turned this on its head. How do you get people to tell you intimate details in a short amount of time and, I’m assuming, without matching their level of disclosure?

BSRight, I’m trying to think: gradually and reciprocally. Well, it’s definitely not gradually and, like you said, I’m normally the one that asks the questions so maybe I’m not reciprocating.

SP: Exactly.

BS: It’s something that is very intangible, but I think it just kind of comes down to energy—and the energy that I’m giving off is not of a stranger. It’s very hard to describe. But I’ve had people follow me around before who were journalists and after I finish talking to one of my subjects, they would move in and ask questions about the experience. And the tone shift between the conversation that I had with the person and the conversation that the journalist had with the person was very noticeable to me, and it kind of shined a light for me on why I think it is that people get so comfortable. It’s that the conversations are very conversational. They aren’t questions like, “So what do you think about this?” and “What do you think about that?” It’s like I almost start talking to them as if a relationship had already been established, as if we knew each other for a very long time and again, it’s not something that I learned. I think it’s just something that, in approaching 10,000 people, I reached a degree of comfort and a degree of ease in conversing that possibly brings out a reciprocal level of ease and comfort in the other person.

SP: This is actually a perfect build-up then because you’ve said in previous interviews that the successful approach is all in the energy and that the worst way to approach somebody is to be nervous. But one of the hardest things to do in life is to approach and meet new people.

BS: Right.

SP: Like you said, you do this everyday and you’ve approached 10,000 people, so what advice would you give on how to approach someone new?

BS: Oh, I mean you just have to earn it. You can’t really be given advice, you know. I was already somebody who I thought was pretty good at interacting with people, but even those first months that I was on the street-stopping strangers, I was so scared every time I walked up to somebody. There’s something about approaching someone and the possibility of being rejected that inherently makes you nervous. And I just had to do it so many times that I had seen all the different outcomes that could possibly come from approaching a stranger on the street so nothing scared me anymore, nothing frightened me anymore. There were no longer any unknowns. I had seen it all. I had seen every possible reaction that a stranger could have to me by approaching them on the street, so there was nowhere for my imagination to go and create this kind of anxiety in me. I had seen it all before, I knew that I could handle it, and so I got to the point where I could just approach people very comfortably without any worry or anxiety about what their reaction would be. And that could only be earned. And so I would just have to tell people that if you want to talk to strangers and if you want be comfortable talking to strangers, the only way to do it is to approach strangers while you’re uncomfortable. You have to earn the comfort through being uncomfortable many, many times.

SP: So you have to go through the fear, it sounds like, not around it.

BS: Exactly.

See Also: The Psychology of Why We Love Humans of New York


SP: The title of your new book is Humans of New York: Stories. Why are the stories important?

There is enough drama and comedy and emotion and love in the life of every person to formulate a story that will captivate millions of people.

BS: Well, the blog started as photography; it was very photographically centered. When I first moved to New York, my goal was to take 10,000 photos of people on the street. And I wasn’t having conversations with the subjects. I wasn’t getting quotes from them. And then I realized, after a while, that I was already approaching these people. I was already getting over the discomfort of engaging with a stranger, so why not go the natural next step and find out a little bit about this person? Find out who they are.

And so I started including quotes from the people that I was photographing, and then suddenly those quotes turned into longer quotes, and then it turned into 30- or 45-minute interviews that I have with each subject I stop. And the goal in those interviews is to find out a story that that person can tell me that I haven’t heard from the other 10,000 people I’ve stopped. That’s what really my interview process centers around is asking the questions that I need to ask in order to locate a story that happened in that person’s life that is compelling. And if every single person has a story that—if told with enough attention to detail—could be compelling to an audience of millions of people and that is what my blog is based on: that principle that there is enough drama and comedy and emotion and love in the life of every person to formulate a story that will captivate millions of people.

SP: Some social psychologists theorize that we sympathize with and feel compassion for others to the degree that we perceive they’re like us. But, so most of the people that we see on Humans of New York are not only strangers, but are often really different from us. So how do you account for the connection people feel with the pictures and the stories?

BS: Maybe it’s because I describe the difference in enough detail that it can allow someone to imagine being in that situation. For example, I was interviewing Syrian refugees and those Syrian refugees could probably not be having more polar opposite experience than my average fan, who is probably sitting comfortably in a two-story home somewhere. But I took so much time to learn these people’s stories and to recount them in a sort of detail that almost allows you to experience their lives vicariously in almost a first-person sense that maybe that allowed people, even though it was a very different experience, to place themselves in that experience and see how a different set of circumstances could possibly land them in that same place.

SP: And that imagination, imagining yourself in someone else’s place, why is having empathy for strangers important?

BS: I mean, that’s kind of getting into a moral field. I think the more you are able to identify with somebody else’s experience and struggles, the more you are able to interact with them in a sympathetic manner. The more that you are able to work out problems with that person because you’re seeing them almost as on the same plane as you, as opposed to some sort of enemy or some person to be feared, and there could be more collaboration there. You know, that’s really in the realm of preachers and priests, I think, to tell us why it’s important to love one another and have empathy for one another. But you know all I can speak to is the ability of telling a very detailed story about someone’s life to create that empathy.

SP: And then, finally, let’s apply this. How do you think we as humans can have greater empathy for strangers?

BSI mean, I think it’s the most simple thing in the world: just learn about them, right? And I think the Internet’s already doing that. It’s already creating these sub-communities that reach across boundaries, and reach across barriers and borders that allow people to connect on other grounds besides nationality, and I think that, inherently, it has a pacifying effect in the world. I think it’s just a greater flow of information and, hopefully, storytelling has a role in that, too.

SP: That’s perfect. Brandon. Thank you so much for being here. After reading all the stories that you get from people, it’s great to hear your side of the story.

BS: Well, thank you so much.

SP: Brandon Stanton is the creator of the photo blog, Humans of New York, and, most recently, the author of Humans of New York: Stories.  

You can purchase a copy of Humans of New York: Stories on AmazonBarnes & NobleIndieBoundBooks-a-Million, or Apple.

For more on the popularity of Humans of New York,  check out The Psychology of Why We Love Humans of New York. Then be sure to head on over to the Savvy Psychology Facebook page and share how HONY has affected you.



Apostrophes

farmers market

Last month, we had an article on the Quick and Dirty Tips website with the title 10 Facts You Should Know About Homeowners Insurance. What you didn't hear was that behind the scenes, the editor debated whether to put an apostrophe in the word homeowners.

This topic also comes up in the news when there's a writers strike or teachers strike. Does the strike belong to the writers or teachers, or are the words writers and teachers adjectives that tell people what kind of strike is happening? If the words are possessive, we need an apostrophe, but if they're adjectives, we don't need an apostrophe.

Read more about why the possessive case indicates more than just simple possession in English, and what Robert Lowth has to do with it.

It's a lot easier to see the difference when you're dealing with singular words. For example, if you're talking about green bean casserole, green is an adjective that tells people what kind of beans you use. But if Mr. Green has an award-winning bean at the state fair, you'd talk about Green's bean, with an apostrophe.

Apostrophes and Plural Words

When the phrase includes a plural, as with teachers strike, it can be a tougher call. I believe it's pretty clear that the teachers don't own the strike, and that the word teachers is there to tell us more about what kind of strike it is. 

The Associate Press recommends writing teachers strike without the apostrophe and it makes the same recommendation about the phrase homeowners association, so I follow that pattern for homeowners insurance too, which is what the editor of our article also decided. 

An important point is that if you use an apostrophe, make sure you put it after the final S. If you call it a homeowner's association or a teacher’s strike (with the apostrophe before the S), you're talking about an association of one homeowner or a strike by one teacher.

Does ‘Farmers Market’ Have an Apostrophe?

Here’s an even trickier one: farmers market. The market is used by the farmers, populated by the farmers, but generally not owned by the farmers. So it seems reasonable to conclude that you don't use an apostrophe because the word farmers is there to identify the type of market. It's acting like an adjective.

Again, AP style is farmers market without an apostrophe. The AP typically recommend leaving out the apostrophe whenever the phrase is descriptive rather than showing possession.

I should note that other credible people firmly believe an apostrophe is required on farmers market, teachers strike and similar phrases. For example, the Chicago Manual of Style specifically calls for an apostrophe after the S in farmers market. It’s a contentious topic, and you may have to defend your choice to someone no matter which choice you make. 

Cases like this are a good reason to have a designated style guide. Are you an AP woman? Write farmers market without the apostrophe. Are you more of a Chicago man? Write farmers’ market with the apostrophe.

An Apostrophe Can Change the Meaning

In some sentences though, you can’t just default to the style guide standard when you see these common phrases because even though I just told you not to put the apostrophe before the S, occasionally you do want it before the S because you are talking about one person. 

Here’s an example. It’s fine to write this without the apostrophe:

We now offer homeowners insurance. (Homeowners is descriptive, so it doesn’t need an apostrophe.)

But if you work in an insurance office and you’re writing an e-mail to ask whether one specific policy got sent, you want an apostrophe before the S:

Did you mail the homeowner's insurance policy? (You write that with an apostrophe before the S in homeowner’s because you’re talking about one policy that belongs to one homeowner. It’s singular and possessive.)

It would be the same thing if there was a man named Farmer who owned a market, and you were writing Do you want to go to Farmer’s market today? Just like when we were talking about Mr. Green’s beans, you’d want the apostrophe before the final S because you’re talking about Mr. Farmer’s market.

The bottom line is that with these kinds of phrases, it’s good to know what your style guide recommends, but you still need to keep an eye out to know when you’re dealing with a descriptive plural and when you’re dealing with a singular possessive. 

Farmers’ market  image, NatalieMaynor at Flickr. CC BY 2.0

An earlier version of this article was originally published January 18, 2008.



Hamilton, Burr, and the Murder Trial You'll Never Forget

The Crime

It all began in January 1800 when a body was found lying at the bottom of Manhattan well — the body of an attractive young woman. It was badly bruised, particularly on the forehead and breast, as if someone had gripped her by the throat before throwing her down the well. It didn’t take long to identify the corpse: It was Elma Sands, who’d recently confessed to a friend that she was about to be secretly married to her lover, Levi Weeks. The autopsy revealed that she was pregnant.

The Suspect

The suspicion immediately fell on Levi Weeks. He seemed 100% guilty—surely, he killed her and tipped her down the well.

Well, what did he do? He did what any desperate suspect might do: He hired the best legal team available in New York at the time. Money was no problem; his brother Ezra was rich and well-connected, and he paid for the city’s most prominent attorneys, Alexander Hamilton and Aaron Burr, to defend young Levi, along with a third lawyer, Henry Brockholst Livingston. It was an extraordinary moment in legal history: Hamilton and Burr were to work together on the first recorded murder trial in the United States.

The Trial

“Levi Weeks,” they contended, “is a young man of reputable connections and for ought we know, ‘till he was charged with this crime, of irreproachable character — nay, of amiable and engaging manners. How could such a man,” they argued, “strangle his pregnant lover and throw her down a well?”

What followed was an extraordinary cross-examination of numerous witnesses—75 in total—including the accused’s brother, Ezra. He gave a crucial testimony swearing that Levi was with him at the time of the murder. What was never mentioned at the trial was the fact that Ezra Weeks was well-known to both Hamilton and Burr. He’d supervised the building of Hamilton’s Convent Avenue estate. He’d also done business with The Manhattan Company, founded by Aaron Burr. And The Manhattan Company owned the well in which the body of poor Elma Sands was found.

Hamilton and Burr insisted to the court that Levi Weeks was innocent. They reasoned that it would be better for five guilty persons to escape punishment than for one innocent person to die.

The Verdict

The jury deliberated for five minutes before agreeing with Hamilton and Burr, and acquitting Levi Weeks of the crime. He walked away a free man, and eventually moved to Mississippi, where he amassed a fortune.

But what happened to Hamilton next?

To find out, listen to our new podcast, Unknown History, in the top right hand player of this page or on iTunes, Stitcher, and Spotify (search the mobile app). Plus, connect with Giles on Twitter and Facebook.

Read more from Giles in his book, When Hitler Took Cocaine and Lenin Lost His Brain. You can purchase the book on AmazonBarnes & NobleIndieboundBooks-a-Million, and Apple.



How to Get Mice and Rats Out of Your Home Without Calling an Exterminator

How to Get Mice and Rats Out of Your Home without Calling an Exterminator

Mice Hate Mint

Mice hate the smell of mint! To get rid of mice in your home, head to the healthfood store and grab some peppermint essential oil. Dab it on cotton balls and place wherever you see the mice. Or, add a few drops to a spray bottle of water and spray around your home each day to keep mice away.

DIY Rodent Spray

It won’t surprise you if you’ve ever smelled them, but mothballs repel rodents, too. To use them to get rid of mice or rats around your home, place five of them in a Ziploc bag and smash until they’re a powder. Then put the powder a spray bottle along with a squirt of dishwashing liquid and fill with water. Spray around baseboards and anywhere you see pests, but keep away from kids and pets.

Best Bait for Mice Traps

If you’ve seen a lot of Disney movies, you probably think mice live for cheese. But when you’re baiting a mousetrap, a better bet is peanut butter. Since it’s sticky, you can be sure the mouse won’t grab it and run, and scientists say they love its sweet scent even more than your best piece of Cheddar.

How to Bait a Rat Trap

If you’re baiting a rat trap, there are a few things you should know. First, make sure to wear latex gloves while baiting the trap. Rats have a highly developed sense of smell, and if they smell the scent of humans on the trap, they’ll stay away. The best foods to use in a rat trap are their favorite treats: bread, bananas, soft cheese like Cheddar, and raw bacon. Place near any water sources or sites where you’ve found rat droppings.

Easy Mousetrap Removal

If you’re squeamish about having to pick up the remains of a rodent you’ve set a trap for, place the baited trap inside a brown paper lunch bag. Rodents like exploring small spaces, and once the trap has done its trick, you can scoop it right up and throw it away.

Get Rid of Rodents for Good

If you have a rodent problem, you know how tenacious the little buggers are. The most effective way to solve a rat or mouse infestation is to seal closed every way in which they’re entering your house. To help you figure it out, sprinkle baby powder or baking soda on your floor before going to sleep. In the morning, you’ll find paw prints where they’re getting in. Seal all holes with caulk to keep them out permanently.

Steel Wool for Rodents

This old household trick for getting rid of mice and rats works well, but it’s a bit gruesome. Fill holes and gaps that allow rodents into your home with steel wool. The rodents will chew through it to get in, but the steel wool will cause internal bleeding that will later kill them.

DIY Rat Poison

Kill rats while they sleep by poisoning them with boric acid, which you can usually find in drugstores and hardware stores. Mix one part boric acid with two parts peanut butter and shape into pea-sized balls. Leave out for the rats to ingest overnight and in a few days your rat problem will (hopefully) be gone. Just be aware that boric acid is poisonous to all animals, including humans! So this remedy is not good to use if you have children or pets.

For more DIY tips,  sign up for our newsletter and don't forget to follow us on Facebook and Instagram!

Image courtesy of Shutterstock.



‘Hone In’ or ‘Home In’?

hone in or home in?

When you get closer to finding a difficult truth or finding a hiding criminal, you home in on them, just as a homing device allows you to find something. 

‘Home In’

Put an image in your mind of a homing pigeon arriving home to a lovely enclosure on top of a grand castle like the Windsor Castle or the Tower of London to remember that you home in on something. 

A castle would be a great home, as long as it had modern heating and plumbing and wasn’t so big that you'd feel lonely. And you don’t want it to be so big that criminals could hide and then you’d have to home in on them with your homing pigeons. So maybe a small castle with a homing pigeon enclosure on the roof, just in case, would make a good safe home. 

Here’s an example:

Aardvark quickly homed in on the weaknesses in Squiggly’s alibi.

‘Hone In’

Hone means to sharpen and comes from an Old English word that meant “stone” or “rock”—you hone a knife on a sharpening stone. Think of it as a honing stone to remember that to hone means to sharpen—it kind of rhymes and both words have an N.

You don’t hone in on anything except maybe a sharp blade. 

Here is an example of the verb hone in a sentence:

Squiggly honed his cooking skills in Montreal.

‘Zero In’

If you think you’ll still have trouble remembering the difference between hone in and home in, the American Heritage Guide to Contemporary Usage and Style suggests using the phrase zero in as an alternative to home in

Then I wondered where we get that phrase, and it appears to come from shooting culture. According to the American Heritage Dictionary of Idioms (those American Heritage people get around) to zero in on something means to direct your attention to it because when you aim a gun at something, you’re directing your attention on it. 

The zero part comes from the crosshairs of you see through a scope, because if you’re aiming perfectly—directing all your attention so that the center of the crosshairs are on your target—your at the point that looks just like the intersection of the X axis and Y axis on mathematical graphs, which is labeled (0,0). And that’s why directing your attention toward something, just like homing in on something, is called zeroing in on it.

And as a complete aside, I was asking my husband about guns and scopes while I was writing this, and he told me that originally the lines you see as crosshairs were made of spiderweb threads. That seemed too fascinating to be true to me, but from what I could find on the internet, it does appear to be true. Crosshairs were originally made using actual hair or spiderwebs.

So getting back to the Quick and Dirty Tip, to find something or get closer to something, you home in on it or zero in on it. You can remember to use home in by thinking of a homing pigeon on the roof of a castle. To hone something is different. It means to sharpen something, and to remember that, you can think of a honing stone for sharpening a knife.

Image courtesy of Shutterstock.



Rabu, 28 Desember 2016

15 Weight Loss Tips for Your New Year's Resolution

It’s January again, and that means it’s time to fulfill your New Year’s resolutions. What does this mean for us physicians? It means that once again we see an influx of patients requesting help with weight loss. Which is wonderful – there’s nothing better than a motivated patient! 

Again and again I hear:

“Isn’t there a medication you can prescribe to help me lose this weight, Doc?”

“I think I just need the surgery, Doc.”

Unfortunately, there’s no quick fix for losing weight. And any book or product that claims to have one is not being honest with you. Even surgical options, which are far from risk-free, are often temporary solutions that result in weight gain once patients return to their old unhealthy habits. I wish I had a magic trick up my sleeve to help all of my overweight and obese patients – I’d be a wealthy woman while saving so many lives! 

So what does work? Besides great dedication and motivation, I have 15 weight loss tips that actually work!

What’s the Problem?

The prevalence of obesity has more than doubled in the U.S. during the last 30 years. Two thirds of all American adults are either overweight or obese. And childhood obesity has become an epidemic. What’s causing all this? First of all, the American lifestyle leaves us workaholic adults little time to devote to nutritious meals. After a long, hard day, it’s much easier to visit your local fast-food chain and take food home than to cook our own meals. Second, portion sizes have increased over the years. And lastly, with the advancement of technology, we spend more and more time playing video games, watching TV, and using the computer. Our sedentary lifestyles keep us and our kids from playing outdoors and getting more physical exercise. 

Why does this matter? Obesity is a risk factor for many chronic illnesses. In fact, it’s a close second to cigarette smoking in terms of potential dangers. It is linked to the development of heart disease (the number one killer of both men and women), certain cancers, diabetes, osteoarthritis, and high blood pressure – just to name a few. Weight loss of even 5-10% is sufficient to achieve major health benefits.

15 Quick and Dirty Weight Loss Tips

  1. Find your BMI: The very first step -- you need to first find out if you are overweight and how overweight you really. The most standard method used by doctors is by finding your Body Mass Index (BMI). This is a formula using your weight (in kg) divided by your height (in meters squared). It categorizes you into three groups: overweight, obese, or extremely obese depending on your BMI number. Here’s a website that gives you your BMI quickly: http://ift.tt/OnUdSv

  2. Review Your Meds: Make sure you’re not taking any medications that can contribute to weight gain, such as some antipsychotics, lithium, anticonvulsants, and corticosteroids.

  3. Do Your Homework: Before you develop a plan to lose the weight, you first need to figure out your baseline nutrition and physical activity levels. How do you know where to go if you don’t you’re your starting point? Although time consuming, you really need to keep a food and physical activity diary, and log everything you eat and drink, amount of calories you consume, along with the amount and type of physical activity you received each day. This will not only help you keep track, but will help you find your pattern of obstacles. Also, you may want to take this self-assessment survey to find out what you may be doing wrong: http://ift.tt/2ijMkkt

  4. Set Your Goals: Now that you know how much you are eating, set a goal to cut out 250 to 500 calories a day. Initially, set a goal to lose 1-2 lbs a week for the first 6 months in order to reach a 10% weight loss goal. Losing it slowly (but steadily) means less risk of regaining later – that’s where fad diets typically go wrong.

  5. Keep A Routine Schedule: Set a routine meal schedule with 3 meals a day. Make sure you don’t skip breakfast. Research shows that those who skip breakfast eat more throughout the day and have more difficulty with their weight.

  6. Watch Your Portions: It’s not only what you eat, but how much of it. Make sure your portions are appropriate. Split your plate in half (not literally, but mentally). The left entire half should consist of veggies. Then split the right side in half once again. One fourth of your plate should consist of carbohydrates, and the other fourth of protein. Check out this diagram you can actually print out and place on your fridge to remind you of the proper adult portions you need with every meal: http://ift.tt/1Wz0HQf

  7. Select Your Liquids Carefully: For many patients, what they drink is a great source of calories. Sometimes, simply cutting out the beverage culprits is enough to result in weight loss in many of my patients, both kids and adults. Cut out drinks with any sugar or carbohydrates. This includes Gatorade, coffee drinks, regular soda, and juice (even if it’s “natural”). Eliminate alcohol, as they often are high in unnecessary calories, or limit them to no more than one glass of wine a day for women and max of 2 for men. Instead, drink at least 8 glasses of water daily.

  8. Bulk Up With Fiber: Fiber helps keep us full, keep our bowels regulated, and are a good source of nutrients. Eat at least 5 servings of fruits and vegetables a day.

  9. Eat In, Not Out: Avoid eating out as much as possible. If you do end up eating out, select healthier meal options. Watch the salad dressings, which are often high in calories, carbs, and/or fats (even if they are labeled “low fat” they can still be high in carbs).

  10. No Pain, No Gain: There’s really no way around it – we all need to find the time and motivation to incorporate physical activity into our routine schedule. The trick is to find something you like to do – a dance class, brisk walks in the park (always keep one ear “open” please), swimming, or investing in a stationary bike or treadmill (can be bought used). Set a goal of at least 30 minutes to one hour of physical activity a day, with moderate to vigorous intensity (no, a walk around the mall does not count). 

  11. Avoid Sedentary Activities: TV, video games, computer use should be no more than 2 hours total a day total (NOT each). Keep a pedometer on each day and shoot for a goal of 10,000 steps a day. Take the stairs instead of the elevator. Park your car at the furthest spot in the parking lot. 

  12. Catch Your Z’s: Maintain a routine sleep schedule: For unknown reasons, those who sleep too little or too much have been shown to have more issues with their weight.

  13. Avoid Gimmicks: Avoid gimmicks and over-the-counter weight loss supplements, as evidence behind their claims and their potential side effects are weak. And their side effects and long term effects are not well-established. The FDA currently discourages use of these supplements. Again, remember that if something is too good to be true, it often is.

  14. Avoid weight loss prescriptions: Studies show that weight loss medications may help some patients lose an average of 11 pounds a year. However, they are short-term solutions. Patients often gain the weight back once the drug is stopped. In addition, some of them have significant side effect profiles that really are not worth the risk.

  15. Seek Your Doctor: Your doctor is your gateway to many weight loss resources. Ask for a referral to see a nutritionist. Also, many health plans offer free weight loss classes, programs, and even discount to weight loss centers and exercise gyms. 

Don’t let the new year be the only time you consider weight loss. It should be a work in process, over a long duration of time. Just like smoking cessation, it often takes several attempts to be successful, and there will likely be challenges on the way. You will have good and bad days. But it’s important to keep yourself motivated along the way and not give up.

Don’t forget to join the House Call Doctor’s Facebook and Twitter pages, where you can read more of my health tips!

Please note that all content here is strictly for informational purposes only. This content does not substitute any medical advice, and does not replace any medical judgment or reasoning by your own personal health provider. Please always seek a licensed physician in your area regarding all health related questions and issues.

 


5 Hair Masks That Cure Dry, Winter Hair

5 Hair Masks that Cure Dry, Winter Hair

Honey-Rosemary Dry Hair Treatment

All winter long, we shuttle back and forth between dry, overheated offices and freezing cold streets. It’s no wonder our hair starts to resemble straw! This terrific hair mask combines the shine-boosting powers of honey with the hydrating properties of olive oil. First, warm some olive oil gently in a saucepan over low heat (2 tablespoons for normal to oily hair; 4 tablespoons for dry, damaged hair). Whisk in ½ cup honey and 4 drops of rosemary essential oil. Make sure the mixture is warm, but not hot enough to burn! Apply to clean, damp hair; cover; then allow to condition for 30 minutes. Rinse and shampoo as usual. Winter flyaways, be gone!

DIY Hot Oil Treatment

There’s no need to buy commercial hot oil treatments for damaged hair when you can use oils you’ve already got at home. Gently heat ¼ cup of a pleasant-smelling oil such as olive, coconut, almond, or sesame in a saucepan over low heat until it’s warm but not hot (you don’t want it buringn your skin). Massage into damp hair, and cover with a shower cap or plastic wrap for 20 minutes before shampooing.

Coconut Hair Mask

Here’s another intensive treatment for dry hair. In small saucepan over low heat, gently heat ½ cup honey, ½ cup coconut milk, and 1 tablespoon coconut oil, stirring to combine. You want the mixture to be warm, but not hot enough to burn you. Remove from the heat. Massage into damp hair, and cover with a shower cap. The heat will help open the hair shaft, allowing the moisturizers to penetrate more fully. Leave for 30 minutes, then rinse. Repeat once a week.

How to Get Rid of Brittle Hair

Here’s another great use for coconut milk: to strengthen brittle hair. In a small bowl, mix together 1 cup coconut milk with 2 tablespoons chickpea (garbanzo) flour. (Chickpea flour is available in health-food stores and Indian grocery stores.) Rub the mixture into the hair and scalp. Wait 10 minutes, then rinse. The chickpea flour contains Manganese, which strengthens your hair against cold.

See also: What to Do If Your Hair Is Thinning: Natural Remedies that May Stop Hair Loss

Repairing Hair Mask

To repair even the most damaged hair, try this pre-treatment that uses the hydrating and protein-enriching qualities of milk and eggs. In a small bowl, whisk together 2 eggs, ¼ cup milk, 2 tablespoons honey, and 2 tablespoons olive or peanut oil. Cover with a shower cap, and wait 30 minutes. Rinse with warm water, then shampoo. You can repeat once a week, as needed.

For more beauty tips, check out our Health and Beauty Tips board on Pinterest. And don't forget to sign up for our newsletter and follow us on Facebook and Instagram.

Image courtesy of Shutterstock.



Selasa, 27 Desember 2016

6 Secrets for Incredible Holiday Cocktails

Jen joined the Clever Cookstr to talk about wintertime cocktails for holiday entertaining, and shared some tips and tricks for mixing drinks from her new book, Dangerous Cocktails: Adventurous Recipes for Serious Drinkers.

1. When we think of mixed drinks, it's easy to immediately think of juice and soda. But don't forget that water itself can be an important mixer to balance and enhance other strong flavors. That's the case in a hot toddy.

2. "Bonded," or high-proof alcohols, like bonded bourbon, have gained popularity. When makers ferment the mash to make whiskey, less water is added to bonded whiskeys, so it's more concentrated. Not only does it make drinks stronger, but some bartenders like that the different tasting notes are amplified. Try high proof rum or bourbon in eggnog this season.

3. Ever see a bartender run a twist of orange peel around the rim of a glass? Your nose picks up that essence every time you go to take a sip of your drink, and it's one of those little pro tricks that's worth adopting at your home bar. 

4. You don't need a full liquor cabinet full of every possible option to throw a great party and mix inventive cocktails. Buy a few basics that you like, and a few things to experiment with that you're less familiar with, like Campari or flavored bitters.

5. Be adventurous and don't be afraid to experiment. Make a cocktail for yourself first to make sure your flavors are balanced, then make a big batch so you don't have to spend all night mixing drinks for your guests.

6. Party ice! Embed fresh herbs or edible flowers in ice cubes to make them festive, and put your ice in a colander over an ice bucket so bottles don't get submerged in water as they melt. 

Here are two cocktails Jen loves to serve to fortify spirits and bring cheer all winter long. We tasted them on set, so I can tell you firsthand—they're both dangerously delicious!

Bee's Knees 1½ ounces gin ¾ ounce honey ½ ounce lemon juice Lemon peel garnish Shake with ice until cold and blended. Strain into a cocktail glass. Garnish with lemon peel. Old Oscar 1½ ounces bonded bourbon ½ ounce ancho reyes chili liqueur ½ ounce Amaro Montenegro ½ ounce campari 3 dashes chocolate bitters Orange peel garnish Stir with ice until cold and blended. Strain into double rocks glass with ice. Garnish with orange peel. 

Check out The Book of Dangerous Cocktails and listen to the whole episode with Jennifer Boudinot in the top right hand player or on iTunes or Stitcher. If you enjoyed Jennifer's insights, don't forget to check out our other podcast, Who Knew?, where she and Bruce Lubin share household tips and lifehacks.



Cold Weather Nutrition Tips

Temperatures are dropping here in the Northern Hemisphere! As you get those sweaters and turtlenecks out of storage, it’s also time to make a few adjustments to your nutrition and eating habits. Here are some tips for staying well-nourished and fit through the winter.

Head Off Carb Cravings

Declining daylight can lead to a dip in serotonin levels.

Declining daylight can lead to a dip in serotonin levels, which can trigger carb cravings. Eating starchy foods like bread, pasta, potatoes, rice, cereal, crackers, and other carb-rich foods can cause a boost in serotonin production, but the effect is short-lived. That is, the effect on serotonin levels and mood is short-lived; the extra calories you’re consuming may translate into a few extra pounds that you carry around until April, especially because we tend to get less exercise in the winter.

See also: Ask the Diva: How Does Weather Affect Calorie Needs?

As Dr. Ellen Hendrickson and I talked about in our two-part series on food and mood, there are better ways to boost serotonin and lift your spirits, such as jumping on a treadmill or exercise bike, reading a book or watching a movie that makes you laugh, or even doing something nice for a stranger.

Turn the Thermostat Down

Another way to help stave off winter weight gain is to keep your house and office on the cool side. We’re not talking about see-your-breath cold. (Very cold temperatures can impair cognitive performance.) Aim for 65 to 67 degrees Fahrenheit. That’s 18 to 19 degrees Celsius.

Not only will you save a few bucks on your energy bill, you’ll also burn a few extra calories just maintaining your body heat. Even better, a cooler environment might inspire you to move around more.

If you’re feeling chilly around the edges, get up and do 25 jumping jacks or walk up and down a flight of stairs ten times. It’ll warm you right up, burn some calories, improve your fitness, and help to counter the effects of sitting all day.

Keep Your Iron Up

If you’re someone who has a hard time staying warm in winter, low iron levels could be part of the problem. Chronic iron deficiency can impair your ability to maintain adequate body temperature. Women (especially those who have with heavy periods) have a higher risk of iron deficiency. Because iron is not as well absorbed from vegetable sources as it is from meat, vegetarians also need to take care to consume enough iron-containing foods.

See also: What Are Good Vegetarian Sources of Iron?

Low thyroid function is another common cause of low body temperature. If you’re always cold, even when everyone around you is comfortable, it’s worth checking with your doctor, who can check both your iron and your thyroid levels.


Don’t Forget to Drink

In warm weather, I almost always have a refreshing glass of ice water or iced tea at hand. When the weather cools down, I seem to get out of the habit and end up taking in a lot fewer fluids. Sipping on water, tea, or other liquids helps to suppress the urge to snack between meals. It also ensures that you’re getting up every couple of hours to use the restroom! Switching from iced beverages to hot tea or broth can help you keep up your fluid intake in the cooler weather.

See also: How Much Water Should I Drink?

Warm Up Your Menu

Although I eat salads virtually every day in the summer, crisp raw veggies don’t seem quite as compelling in the winter. For one thing, the greens are not as fresh because they are no longer local. Cooler temperatures also seem to call for heartier fare.

But instead of replacing your daily salad with a baked potato or fries, turn instead to warming vegetable-based soups. It takes about the same amount of time to chop vegetables for a pot of soup as it does to chop them for a salad. Try this Carrot Avocado soup, this Silken Asparagus Soup, or this Kale Soup with Rice and Lemon.

By the same token, the frosty smoothies that I have for breakfast all summer long just aren’t as appealing when the mercury dips. But who says a smoothie has to be cold? Blend a banana with warm almond or soy milk, spices, and rolled oats or flaxseed for a cozy breakfast smoothie. Here are some other warm smoothie recipes you'll enjoy.

What are your favorite healthy cold weather recipes and menu hacks? Post them below or on the Nutrition Diva Facebook page.



7 Financial Resolutions That Will Save You Thousands

7 Financial Resolutions That Will Save You Thousands

No matter if you love or hate the idea of New Year’s Resolutions, they’re hard to avoid during the month of January. A part of me feels like you should already be doing what’s best for your finances, regardless of the time of year.

But I also believe that we shouldn’t overlook or downplay any opportunity to get motivated and improve our success. After all, if you take a resolution seriously and it turns into a permanent habit, it could completely transform your life.

In last week’s post, 6 Essential Habits of Financially Healthy People, I covered key behaviors that financially successful people have in common.

But how do you adopt new, healthy habits? Well, making a resolution, which is a firm decision to do (or not to do) something, can be the gateway to forming long-lasting habits. In turn, habits help you accomplish your goals, which are your ultimate desired results.

In other words, your resolutions are important because they can create habits, which are the building blocks of achieving goals.

In this post, I’ll cover 7 financial resolutions that could save you thousands and turbocharge your success. Even if you adopt just a few of them this year, they’ll move your personal finances in a position direction.

Free Resource: Laura's Recommended Tools—use them to earn more, save more, and accomplish more with your money!

7 Financial Resolutions That Will Save You Thousands

Resolution #1: Eat out less often.

Dining out at great restaurants is something my husband and I love to do. Even though we can afford it, we made a resolution to cook at home for 21 days in a row to start the year.

In general, eating at home is less expensive and it can be healthier. When you cook your own food, you know the exact ingredients in each dish and control your portion sizes. Plus, if you drink alcohol, an impressive wine menu or expensive signature cocktail list won’t tempt you—like it always does for me.

Make a resolution to bring healthy lunches to work every day, make fewer trips to overpriced coffee shops, and to eat out less often. You’ll be surprised how much money you can free up and save instead.

Here’s an example just for lunches: If you often go out and spend $15 for lunch, you could save $10 a day if your bag lunch cost $5 to create. Multiply $50 a week by 50 weeks in a year and you could easily save $2,500 over the next 12 months.


Resolution #2: Go on a spending fast.

Just like skipping restaurants for 21 days helps you save, make a resolution to complete a spending fast. This is a set period of time when you spend money on necessities only, like groceries, housing, utilities, transportation, and insurance.

During a spending fast you resist the urge to buy wants, like clothes, trinkets, gifts, housewares, makeup, or to pay for movies and entertainment. This exercise helps you understand how much and how often you make purchases that you really don’t need, even if you can afford them.

If you’re an impulse shopper, use the tips I included in last week’s post to nip unwelcome buying urges in the bud. Also, be aware of your emotions. Don’t ever shop in stores or online when you’re sad, anxious, or upset because research shows that you’ll overspend. That will only make things worse.

Don’t ever shop in stores or online when you’re sad, anxious, or upset because research shows that you’ll overspend. That will only make things worse.

Instead of focusing on what you want, be grateful for what you already have. And if you do give into an impulse, don’t beat yourself up about it, just return the item if you can.

The money you don’t spend on extras should go in an emergency fund or a savings account you may have earmarked for a short-term goal, like buying a car or going on vacation.  

See also: 3 Money Mindset Tips and Tools for Surefire Financial Success

Resolution #3: Use or lose your gym membership.

Most people start the New Year with fitness goals, and I’m definitely in that camp. I realized that I didn’t use my gym membership as much as I planned to last year. Can you relate?

So my recommendation is to use it or lose it. Maybe ditching the expense would motivate you to spend more time outside doing something you prefer, like walking, running, or biking.

You could save the money instead of paying a gym. Memberships typically range from about $50 up to $150 or more per month. Cutting an average gym expense could add up to over $1,000 per year.

Or you could use the money for something that might inspire physical activity, like enrolling in a martial arts class, taking windsurfing lessons, or buying new workout gear that motivates you to get moving.

If you keep your gym membership (like I did), make a resolution to go there at least three times a week. If you’re not using it to reach your fitness goals, it’s time to rethink how to spend the money in a better way.


Resolution #4: Get rid of unused stuff.

We all have unused stuff, like housewares, sporting goods, electronics, clothes, and items in storage that we should get rid of. When my husband and I moved from Florida to Silicon Valley a few years ago, we downsized considerably. But I still have cabinets full of items that haven’t seen the light of day since then.

Join me by making a resolution to unload items that you haven’t used in the past year or two. If you haven’t looked at or needed something within that period of time, it’s likely that you really don’t like it or need it. When you come across something that you actually forgot that you own, definitely consider purging it!

In many cases, when we have too much clutter or feel unorganized, the solution isn’t to get organized—but to get rid of more so you don’t have to manage it. Donations to charity help others and can be a tax-deductible expense.

If you have new items or used stuff that’s still valuable, sell it on sites like eBay, Craigslist, Amazon, Facebook, Swappa, NextWorth, or decluttr.

Finding money is fun. When you sell unused items you can use the money to buy something you really want, or to build your financial security by socking it away in an emergency fund or a retirement account.

In many cases, when we have too much clutter or feel unorganized, the solution isn’t to get organized—but to get rid of more so you don’t have to manage it.

Resolution #5: Check your credit.

The vast majority of Americans have never checked their credit, even though you should review it at least once a year. Your credit is a canary in a coalmine because when it unexpectedly goes down, there’s trouble—namely, the likelihood that you’ve become the victim of identity theft.

A criminal who steals your personal information could use it to open up credit cards, take out a car loan, buy a home, file taxes, or take government benefits in your name without you knowing it. The only way you’d discover the fraud is if a collector contacts you after the thief stops paying or by seeing unfamiliar accounts on your credit file.

In addition to stopping an identity thief in his tracks, monitoring your credit is an important part of building it. Having good credit means you’ll save huge amounts by paying the lowest rates possible for credit cards, car loans, personal loans, mortgages, and insurance (in most states). Plus, depending on where you live, landlords and employers may also be able to check your credit in their approval process.  

To maintain good credit or to improve your scores, always pay your credit accounts on time, keep a low credit utilization ratio, and think twice before canceling credit cards.

Make a resolution to check your credit this year. I promise that it’s easier and faster than buying something online. You can review or download your credit report from each of the 3 nationwide credit bureaus (Experian, Equifax, and TransUnion) every 12 months for free at annualcreditreport.com.

Free Resource: Credit Score Survival Kita multimedia tutorial about how to check your credit and use smart strategies to build and maintain excellent credit for life!


Resolution #6: Read (or listen to) more books.

Mastering your personal finances and becoming a savvy money manager doesn’t happen overnight. Make a resolution to continue your education by reading at least one personal finance book or audiobook this year.

Of course I recommend my book, Money Girl’s Smart Moves to Grow Rich, which is available as an e-book or paperback at your favorite bookstore. Here are some more great recommendations:

Resolution #7: Take a Personal Money Day.

Sometimes taking time is the only thing stopping us from completing financial tasks like opening up a retirement account, switching to a better bank, or shopping auto insurance. Work and family can get in the way of taking care of our personal finances, even when we have the best intensions.

Make a resolution to take a Personal Money Day within the next 60 days. It’s a full day that you block out to focus exclusively on your money. You commit to working on nothing but your finances!

Make a resolution to take a Personal Money Day within the next 60 days. It’s a full day that you block out to focus exclusively on your money. 

The time you take could be on a weekend or on a paid or unpaid vacation day from work. Choosing a weekday is best because businesses and financial institutions that you may need to reach will definitely be open.

I know taking a vacation day for something that you don’t really enjoy is a sacrifice. But if you don’t make a resolution to do something different for your finances, you won’t get different financial results.

Read Improve Your Personal Finances With a Personal Money Day Checklist for more information that will repay you many times over!


How to Make Financial New Year’s Resolutions

Making financial resolutions can get you fired up about creating good habits and reaching goals. But the trick is making them stick for the long term.

I recommend that you choose a few resolutions that mean the most to you, instead of trying out dozens at once. They should move you closer to fundamental financial goals, such as:

Setting goals that are vague or unrealistic, like “get rich” or “pay off all my debt,” may sound good, but they do more harm than good because you can’t control those outcomes. Then you even up feeling disappointed or hopeless when they don’t happen.

You’re more likely to succeed at a few resolutions that are specific and achievable—such as “take my lunch to work 4 days a week,” “check my credit before the end of this month,” and “take a personal finance day by the end of this quarter.”

See also: Pay Lower Interest Rates on Debt and Save Money

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To learn about how to get out of debt, save money, and build wealth, get a copy of my award-winning book Money Girl’s Smart Moves to Grow Rich. It tells you what you need to know about money without bogging you down with what you don’t. It’s available at your favorite bookstore as a paperback or e-book. Click here to download 2 FREE book chapters now!

New Year Celebration image courtesy of Shutterstock



How to Make Easy DIY Noisemakers

Easy DIY Noisemakers

How to Make a DIY Party Horn

A cardboard tube and some wax paper is all you really need to make a horn as a New Year’s noisemaker! A leftover paper towel tube, toilet paper tube, or wax paper roll will do the trick—use whichever you have on hand. Place a piece of wax paper over one end of the tube, and secure it in place with a rubber band or tape. If you like, make your horn extra-festive by covering it in wrapping paper. Use scissors or a knife to poke a few small holes (about an inch apart) at the covered end of the tube. Glue tissue-paper fringe around the end of the horn. Finally, when party time comes, blow your horn while covering the holes with your fingers.

Easy Way to Make Some Noise

These noisemakers are a surefire party-starter. Clean and dry empty water bottles, then fill them with coins, marbles, or beads. Twist the caps back on (tightly!) or glue them shut. Decorate the bottles with glued-on streamers, glitter, or paint. If they’re for a football game or other event, do them in the colors of your team!

The Oldest Way in the Book

One of the most fun ways to make some noise at midnight on New Year’s might be one of the most old fashioned: pans and wooden spoons! Smack the spoon on the bottom of the pan and it’s one of the loudest things you’ll ever hear. (Kids especially like it.)

At the Stroke of Midnight...

This noisemaker is also a New Year’s decoration: gather all the devices you use to tell time—stopwatches, alarm clocks, calendars, pocket planners, even the little hourglasses from board games—and place them on a metal tray next to the champagne bowl. Set anything for an alarm to midnight, and the metal tray will amplify the noise!

Balloon Poppers

Popping balloons is a fun (adult) way to make noise on New Year’s—just grab a sharp pin or needle and get popping! It’s loud and satisfying. Make it classy, though, by making the balloons into garlands beforehand. And believe it or not, you’re going to need that needle! Using fishing line (or thread), run the needle through the tied-off ends of the balloons as close to the knot as possible. Then tie them up so they’re ready for midnight.

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Senin, 26 Desember 2016

How to Close Loops to Make Your Life Easier

Usually we open up our year with lots of "kicking things off." But today’s episode is about the opposite: finishing things up.

Research tells us that when we don’t complete something, our brain remembers it, so we can finish it later. But our storage isn’t endless. We fill up with incomplete things, and eventually our minds crack under the strain. We’ve all had it happen—trying to keep track of one more thing and we just lose it. We go off the deep end and start wearing nothing but body paint to business meetings. It’s not just me, right? Right? We’d like to ditch this mental clutter, and return to a bliss-like state of Zen. We want to be an ascended master, levitating above the fray of it all, as our millions followers donate their life savings for our fleet of pink Rolls Royces. Fortunately, we’re unattached to it all, but we have to accept the donations. For their sake. 

We can clear our minds and our lives simply by closing loops of unfinished work.

Close Communication Loops

Awkward phone calls are the worst. So we put them off for days, and weeks, and months, and years. Whether it’s letting a loved one know about a lost relative, or telling your shmoopie the cat got sucked into the gutter, ate a radioactive mouse, and turned into a gigantic flesh-eating feline tower of terror (again), there are always going to be phone calls that we’d rather not make. But we think about them all the time. 

So the solution is simple: act now. That phone call won’t place itself, but it does need to happen. At some point you’ll be making it, and that might as well be now, rather than after you’ve imbibed a fifth of gin trying to work up the courage.

There’s never a “perfect” way to share bad news. But once you’ve picked up the phone, you will relax. The stress is as much about ignoring something that won’t go away, as it is about the emotional arc of the call itself. Once things are resolved, you can go on with your life. 

So call mom right now and tell her you and your therapist have finally resolved your conflicted feelings about the "meat hook punishment.” Do it today. Not tomorrow. Not next week. The “meat hook punishment” isn’t actually a traditional child-rearing technique, and time isn’t going to change that—so why wait? It’s best she finds out now, before she offers to babysit the kids.

Close Planning Loops

The best laid plans of mice and men sometimes never get done. One big reason is that we rely on other people, and they are flaky and impossible to reach. If you’re going back and forth with someone through text or email, and you’re not making any planning progress, close that loop by picking up the phone and calling them.

Consider this: if someone checks their e-mail once a day, it could take a few weeks to have a full back-and-forth about finding the right time for a meeting. That same conversation takes about ten minutes over the phone. The phone wins!

If you’re a millennial and have an irrational fear of the phone, get over it. Seriously. Teenagers for the entire 20th century would beat their parents unconscious and sit atop their broken, bruised bodies just to spend five minutes on the phone with their best friend, talking about the latest episode of the Brady Bunch. All teenagers did this. The phone is not scary. If you are actually scared of conversation, that’s probably considered a clinical condition. Get help. And no, I’m not joking about this one.


Europa has just such a problem. She has decided to consolidate her secret control of the Eastern Bloc countries under her supreme leadership, and needs to the leaders to pledge their allegiance. But most of them are paranoid tyrants who never meet anyone face-to-face. They also never check their email. Europa decides after months of trying to plan by email to just pick up the phone and call. Once she gets each leader on the phone, she can influence them into meeting her in minutes. Planning problem solved, and expense of developing telephone-based mind control device, justified.

Finish Your Project Backlog

When you have too many projects on your plate, note them down one at a time. List everything you need to finish, and order them by how soon they need to get done. Then make a schedule to ensure you close each loop in succession.

One note about finishing projects this way: it helps to manage your due dates thoughtfully. If you miss a project deadline, reconsider if it’s worth taking extra time to finish it. If the task is a “must do,” give yourself more time to complete it. If the task is less pressing, drop it and move to something else.

Finish Unfinished Reading

Do you have a reading backlog? I have a reading backlog. Everyone I know has a reading backlog. It’s time to finish that backlog! Block off one or two hours a week to read short things. For articles and news, choose a time of day and make that your “reading articles time.” Whether it’s during lunch, or before bed, powering through your short-form reading will keep it from taking over your mental space.

If you just can't finish a book, declare it done and give it away.

For long-form reading like “A Day by Day Guide to Civil War Laundry Techniques, or, Gone with the Mud” (always a favorite) choose one, and read it as you find time—at least a few pages a day. But don’t start a new book until you’ve finished the one you’re on. If you just can’t finish, book, go the Marie Kondo way: thank the book, hold it in your hands, and declare it done. Give it away to your local library or school, where it can happily please someone else.

Leaving tasks unfinished fills your brain with junk. So gather up all your unfinished business, and finish it. Finish your unfinished conversations. Clear long-time projects out of your project backlog. And empty your reading backlog. It will leave your brain refreshed, rejuvenated, and ready to make leaps of creativity an innovations in a single bound.

This is Stever Robbins. Follow Get-It-DoneGuy on Twitter and Facebook. I run programs to help people have Extraordinary Lives and extraordinary careers. If you want to know more, visit SteverRobbins.com

Work Less, Do More, and have a Great Life!



Why Does the Melting of Arctic Sea Ice Matter?

Last week marked Arctic Matters Day hosted by the National Academy of Sciences. The free, public program highlighted results from research into the environmental changes happening in the remote region and how those changes will ultimately affect us all.

Last month, at a meeting of over 20,000 scientists from the American Geophysical Union, the National Oceanic and Atmospheric Administration (NOAA) issued an Arctic report card for 2015. Its marks were not good. The maximum extent of arctic sea ice occurred two weeks earlier than in previous years and was the lowest on record. The sea ice that is present also turns out to be younger and thinner, with twice as much “first year” ice than was observed thirty years ago. The report further notes the profound effects of this waning sea ice on the local habitat, including fish, walruses, and average sea temperatures.

NASA has released a video showing the difference between the current ice cover and the extent of the ice in years past. The largest difference is just north of Japan where the ice falls roughly 350 miles short of its past extent.

Due to the clear link to their diminishing habitat, polar bears have become the poster children for the direct impact of this lost Arctic sea ice. But how does this missing ice affect the rest of us? How are our futures connected to the future of the polar bear?

Here are six ways the impact of melting Arctic sea ice is already being felt in the Arctic and beyond.

1.) Travel in the Arctic is getting riskier.

Temperatures in the Arctic are warming twice as fast as global averages, and native Arctic communities are clearly experiencing the most immediate impact from the loss of ice. Many hunters in the region that rely on snow mobiles for transport across the ice cite increasingly unpredictable weather patterns and unexpectedly thin ice as new dangers in traditional hunting schedules.

2.) The politics of the Arctic are changing.

At the same time, as Arctic sea ice melts, more and more of the Arctic becomes passable to ships. Already the potential of these new passages are being explored for mining for rare minerals used in electronics, as well as for oil drilling and tourism. These ventures lead to the possibility of destructive spills and further habitat disruption, but they also add greater political influence to the voices of the indigenous Arctic people.


3.) Melting Arctic Sea ice affects global weather patterns.

As we know from hurricanes, the weather we experience is directly influenced by the temperature and direction of ocean currents. The melting of Arctic sea ice can have a dramatic effect on the flow of ocean water, through a change to the overall global temperature gradient and through a decrease in ocean salinity thanks to the large influx of fresh water, both of which can influence the strength and frequency of storms. Sea ice further regulates how much moisture is transferred from the ocean to the atmosphere, another direct link to weather patterns.

The jet stream, an air current that forms when cold air from the Arctic meets warmer air from the tropics, has a dramatic influence on the weather experienced in the Northern hemisphere. Since temperatures are rising faster in the Arctic than they are globally, this lowered temperature gradient makes the jet stream less intense and thus could lead to longer periods of drought and intense heat as well as cold snaps like the so-called Polar Vortex of previous winters.

4.) Arctic ice melt results in rising sea levels.

The influx of large amounts of fresh water that results from Arctic ice melt has to go somewhere, and it often results in rising coast lines. A few extra inches of sea shore may not seem like much, but every little bit counts, especially during intense storms like Hurricane Sandy, which led to flooding along the New Jersey coastline.

5.) A lack of Arctic sea ice impacts global temperatures.

10% of the world’s fish supply and nearly half of the U.S. fish supply comes from Arctic and subarctic waters.

The sea ice helps keep global temperatures low by reflecting sunlight. Similar to how wearing a white shirt on a hot day will keep you cooler because it reflects more of the sun’s rays than a darker color will, the white ice is better at reflecting sunlight than the darker ocean below it. Warming effects (like the melting of sea ice) that in turn lead to even more warming effects (like less reflected sunlight) are known as positive feedback loops.

6.) Arctic sea ice impacts a huge global food source: fish.

Without as much ice present, the Arctic Ocean can absorb more of the carbon dioxide in the air which seems like—finally—a bonus for global warming. However, the increased carbon dioxide in the ocean waters has adverse effects for many species of algae and plankton, which are the base of the Arctic food chain. Further, 10% of the world’s fish supply and nearly half of the U.S. fish supply comes from Arctic and subarctic waters.

Until next time, this is Sabrina Stierwalt with Everyday Einstein’s Quick and Dirty Tips for helping you make sense of science. You can become a fan of Everyday Einstein on Facebook or follow me on Twitter, where I’m @QDTeinstein. If you have a question that you’d like to see on a future episode, send me an email at everydayeinstein@quickanddirtytips.com



30 Ways to Breathe Better

It’s no secret I’m infatuated with the importance of breath. From my daily practice of starting each day with 5 minutes of deep breathing to the HEPA air filter and air purifiers and essential oil air diffusers I have installed my home and office to articles I’ve written about breathing such as How to Breathe The Right Way and How Should You Breathe During And After You Workout? you could say breathing is a physiological function I focus on just about all day long.

In my quest to always become a better breather, I recently read a breathtaking (sorry, I couldn’t help myself) book entitled Breathe by Dr. Belisa Vranich.  In the book, Dr. Vranich shows us how breathing the right way can help with stress, illness, and a whole host of issues. As one of the most comprehensive treatises I’ve ever read on breathing, the book contains information on why breathing is so crucial, how to do know if you’re doing it wrong, how to know if you’re doing it right and, of course, plenty of quick and dirty tips on a host of different breathing techniques—all of which you’re about to discover in this episode on 30 ways to breathe better. (Stay tuned at the end of the episode for a bonus exercise from Breathe, which you can only find in the audiobook!).

Let’s delve right into each of these breathing tactics, shall we?

30 Ways To Breathe Better

4-7-8 breathing: An example of a counting breath or breathing isometric, in this technique one inhales quietly through the nose and exhales audibly through the mouth. The tip of your tongue is placed against the ridge of tissue just behind the upper front teeth through the entire exercise. The inhale is completed through the nose for 4 counts, breath is held for 7 counts, and the exhale is completed through your mouth, making a wooshing sound for 8 counts. The cycle is repeated 3 more times.

Belly breathing: Also known as “abdominal breathing” is marked by expansion of the abdomen rather than the upper chest. While the belly breathing taught in this book is exaggerated and important for dismantling bad breathing habits, there being a slight expansion of the middle is important in that it means the diaphragm is moving to expand the middle, where the best part of the lungs are pushing abdominal organs down (which helps with digestion) to create more room in the ribcage for the lungs to expand to their capacity.

Breath walk: Combines distinct patterns of breathing—ratios, intervals, and breath types—that are synchronized with walking steps and meditative attention. Directed breathing and focused attention can be utilized for personal growth, pain control, and relaxation, and are used by many forms of martial arts and athletics.

Buddhist breathing:  Buddha quite openly and continually advocated Breath Meditation or Anapanasati, an awareness of the inhaling and exhaling breaths.  It starts with an awareness of the ordinary physical breath, which, when cultivated correctly, leads one into higher awareness.

Buteyko breathing: Based on the assumption that numerous medical conditions, especially asthma, are caused by hyperventilation, this breathing technique (breathing slowly through the nose) was developed in the 1950’s by Konstantin Buteyko, a Ukrainian doctor. It purports to break the vicious cycle of rapid, gasping breaths, airway constriction, and wheezing.

Circular breathing: Produces a continuous tone, often used by players of wind instruments. By breathing in through the nose while simultaneously pushing air out through the mouth using air stored in the cheeks, an uninterrupted tone is achieved.  It is used extensively in playing many instruments; e.g., the Australian didgeridoo, the Sardinian launeddas, and the Egyptian arghul.  A few jazz and classical wind and brass players also utilize some form of circular breathing.  Essentially, circular breathing bridges the gap between exhalations. The air stored in the person’s cheeks is used as an extra air reserve to play with while they sneak in a breath through their nose. Bounce breathing is an advanced form of circular breathing.

Clavicle breathing (aka shallow breathing): Clavicle breathing draws air into the chest area by raising the shoulders and collarbone (clavicles). Oxygen reaches only the top third of the lungs; this is the most superficial mode of shallow breathing. 

Coherent breathing: Involves breathing at the normal rate of five breaths per minute with an equal inhalation and exhalation.  This method claims to facilitate circulation and autonomic nervous system balance by creating a wave in the circulatory system, the “valsalva wave” (a term coined by Stephen Elliott).

Costal breathing (aka lateral breathing): A technique in which inspiration and expiration are produced chiefly by horizontal and lateral movements of the ribs.

Counting breath (breathing isometrics): With the body relaxed, a breathing pattern is maintained.  Depth and rhythm may vary.  Inhales should last several seconds; exhales are long and slow through your teeth, or with pursed lips, whichever feels more comfortable.  When in an isometric exercise position, a regular count should be established, because holding the breath during an exercise is not a good idea – and may even be dangerous.

Diaphragmatic breathing: A type of breathing exercise that promotes more effective aeration of the lungs, consisting of moving the diaphragm downward during inhalation and upwards during exhalation.

Holotropic breathing: Developed by Stanislav Grof as an approach to self-exploration, and healing that integrates insights from Eastern spiritual practices as well as modern consciousness research in transpersonal phycology.  The method comprises five components; group process, intensified breathing, evocative music, focused bodywork, and expressive drawing.

Lateral breathing: Focuses on filling your sides and back. The exhale brings the entire middle into the center.  It’s sometimes used interchangeably with costal breathing, which is used to deepen the voice and to treat stammering; however, in costal breathing the focus is on the ribcage all the way around the body.

Lung capacity:  There are two different measures of lung capacity/ lung breathing capacity: tidal volume, which is the measure of the amount of air that flows in and out of your lungs during normal breathing and tidal breathing is the breathing you do without thinking. And, vital lung capacity, the equivalent of taking a deep breath before going under water or exhaling fully after surfacing.  In a clinical setting, doctors measure vital lung capacity with a device called a “spirometer”.


Merkaba breathing: A meditation that consists of seventeen breaths, each visualized as a different geometric shape.  It’s based on the theory that the physical body and spirit can be transported through different dimensions. Also called “spherical breathing”.

Nadi shodhana pranayama (aka “alternate nostril breathing”): Used to destress, relax, and balance the mind.  To complete the first round, press the thumb on the right nostril and breathe out gently through the left nostril.  Next breathe in through the left nostril gently, then press closed with a finger.  Remove the thumb from right nostril and breathe out through the right nostril.  Breathe through the right nostril, close, and exhale from the left.  Continue with inhales and exhales, alternating between nostrils.

Patterned breathing: Use a certain “count” on the inhale and the exhale.

Some have “holds” or “retentions” at the top of the inhale or top of the exhale, while in others the exhale starts immediately after the inhale is full.  The goal of patterned breathing is to slow down the breath and either distract (from pain) or help focus on the breath.

Perfect breathing: Promotes slower breath and fosters an alert state of mind and a relaxed state of breathing.  The technique is to used several times a day and should show immediate benefits.  Don Campbell, proponent of the method, reports improved mental focus and increased energy.  Related practices include: energy wave breathing, waterfall breathing, and imagination breathing.  Also termed “conscious breathing”.

Pranayama breath: Yogic breathing techniques that help control the “prana” or vital force (also known as “chi”, “qi”, or “ki”).  The most popular are dirga pranayama (three- part- breath), ujjayi pranayama, (ocean breath), nadi shodhana pranayama (alternate nostril breathing), and kapalalabhati pranayama (light skull breathing).

Pranic breathing: A six-step form of breathing that aspires to increase, control, and direct the prana, or vital life force.  The first step clears negative emotions and limiting beliefs; the second utilizes a highly energizing breathing technique to boost vitality; the third manipulates energy (through scanning, sweeping, and energizing); the fourth step involves energetic hygiene; the fifth step, meditation; the sixth step (final step) consists of the two very powerful energy generation exercises.

Recovery breath: A fast breathing exercise that is a combination of all the preliminary exercises taught, that then goes into a state of “gentle’ “natural” breathing, rest, and a meditative state.  It helps to calm and recover after a competition or test.  Calming the body, lowering cortisol, and going back to a “rest and digest” alert but calm state and helps combat the effects of oxidative stress.  Recovery breath is also called “active meditation”.

Reichiam breathing (armor): Wilhelm Reich related difficulties in emotional wellbeing to functional problems on a bodily level, as reflected in disrupted breathing.  He induced a sense of peace and calm in his patients by guiding them to focus only on their breath.  In Reich’s opinion, the blocking of feeling, motility, and energy in the body creates an “armor” theta defends one from threatening internal impulses and from external dangers.

Resistance breathing: The goal is to employ resistance in order to strengthen the muscles used in respiration.  Apart from people with breathing disorders, many singers, divers, martial artists, and athletes incorporate resistance breathing into their regimen.  Resistance may be provided with the use of respiratory muscle trainers, or by creating physical obstacles – such as pursing the lips to increase resistance during breathing.

Rhythmic breathing: A breathing technique used for running described by Budd Coates in his book Runner’s World Running on Air.  It centers around the idea that rhythmic breathing increases lung volume; improves awareness and control; helps prevent injury and side stitches; improves running for those with asthma; allows runners to quickly set a pace for quality training and racing; and helps athletes manage muscle cramps.

Sithali: Referred to as “ tongue hissing” because during the inhale, air is drawn in through a protruding tongue folded into a tube.  As a result, the air passes over a moist tongue, thereby refreshing the throat.  Faster or slower inhalation makes possible variations in loudness and softness and smoothness of a reversed hissing sound.  The tongue is drawn back into the mouth, and the lips are closed at the end of inhalation.  One can breathe out either through the mouth or alternately through the nostrils.

Sports breathing: Breathing techniques related to improved performance during such sports as swimming, biking, or weight lifting, or breathing exercises for endurance and conditioning that train inspiratory and expiratory breathing muscles.  Also used after competitive events to reduce stress and tension and induce a calmer state. 

Tao Yin breathing: Consists of postures, meditation, and breathing patterns to strengthen and relax the back and energize and relax the lumbar area.  The goal explains Taoist master Mantak Chia, is to achieve harmony between chi and external energies, and revitalize the body and spirit.  Also known as Taoist Yoga.

Taoist reverse breathing: Traditionally used by quigong practitioners, healers, and martial artists, it reverses the in-and-out movements of the abdomen present in natural breathing: the abdomen contracts inward during inhalation and relaxes outward during exhalation.  When the diaphragm moves downward and the belly contracts inward during inhalation, the resulting pressure in the abdomen “packs” the breath energy; when the diaphragm relaxes upward and the belly releases outward during exhalation, the pressure is suddenly released.  Taoist reverse breathing is an advanced method and should only be undertaken with guidance. 

Thoracic breathing: A dysfunctional, ineffective way of breathing that does not use the diaphragm, but rather the intercostal muscles.  Thoracic breathing tends to be inefficient, shallow, and rapid, which may result in too much carbon dioxide retained in the body and respiratory acidosis. 

Transformational breathing: Popularized by Dr. Judith Kravitz, who posits that this technique facilitates the natural healing process for all types of trauma and for beneficial maintenance of optimal health, Transformational breathing is an active exercise that uses the breath to release tension within the body.  The breathing technique is a deep breath in through the mouth while inflating the abdomen and a gentle sigh out on the exhale.  There is no pause between inhale and exhale.

Yogic breath: Incorporates three types of breathing – collarbone (clavicular) breathing, chest breathing, and abdominal breathing – thereby utilizing full lung capacity.  With the inhalation, the abdomen extends forward and the chest is expanded; with the exhalation, the chest and the abdomen return to their original position, united into a flowing wave.

Whew! While this may seem like a dizzying array of breathing patterns to learn and to play with, just remember: breathing exercises are – well –exercises! Just like squats, lunges, push-ups, etc. you can learn each one at a time and eventually possess a potent arsenal of breathing techniques that I guarantee will enhance your body and brain performance, your sleep, your focus, your health and beyond.

Finally, be sure to grab the Breathe on Amazon, Barnes & Noble, Indiebound, Booksamillion, or Audible. Check out the special audiobook clip below from the introduction of the book and tuen in in the player in the top right hand corner of this page to hear a special bonus breathing exercise. If you have questions, comments or feedback about these 30 ways to breathe better, you can join the conversation at http://ift.tt/1PKzcip!