Healthy diet and exercise routine work in tandem to produce effective weight loss results. While the body withstands tiring workout sessions at the gym and uses up loads of energy, food replenishes the nutrients and energy lost. An all-inclusive diet plan will always strategise your meals according to the physical activities you indulge in. And, if you are into an intense fitness regime, it is all the more important to take care of your diet. A healthy diet boosts your weight loss goal while a not-so-healthy diet may affect it adversely. While devising your diet plan, it is important to know what you eat before you exercise that will prepare your body for the impending burn-out.

A study conducted by the researchers at the University of Sydney in Australia suggested that consuming carbohydrates can increase your strength to endure rigorous exercises and help you perform better. The findings of the review paper were published in the 'Journal of Nutrition'.Nancy Cohen, a professor specialising in nutrition said, "By eating carbohydrate-rich foods that are low in fat and low or moderate in protein, you can make sure you have enough muscle glycogen as fuel for your physical activity."

(Also Read:6 Delicious Homemade Protein Shakes for Weight Loss)

Carbohydratesimprove performance during workout

If you exercise for more than one hour, then you should consume one to four grams of carbohydrates per every 2.2 pounds (one kilogram) of body weight. Eat your carbohydrate-rich meal at least one hour before you start exercising.

(Also Read:Post Workout Foods: 5 Healthy Recovery Foods That Reduce Muscle Soreness)

For the morning workout regime, it is advised not to start off on an empty stomach as you are already fasting the whole night before. "While exercising on an empty stomach may burn fat, it does not seem to be beneficial in the long run. And, if the fatigue means that you are not able to exercise at full performance, then you will also not be able to sustain as effective a workout," Cohen added.

Another important thing to remember is to keep your body hydrated with lots and lots of water. "Sufficient fluids are also important. In general, you can consume 5 to 10 millilitres of water per kilogram of body weight in the two to four hours before a workout," Cohen added.

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Pre-Workout Diet: What You Should Eat Before An Intense ...

Diet and exercise: these are two topics that always come recommended together. In the last blog post, we explored the dietary habits needed for living successfully with heart failure. Here, we will look at physical activity challenges and recommendations that can help those with heart failure live an active lifestyle.

A common misconception about heart failure is that exercise needs to be avoided because it would strain the heart. This thinking is outdated, and the opposite is actually recommended. The many benefits of physical activity or movement include:

To get a sense of how that works, let's check in with Mr. S, a 69-year-old male with chronic combined heart failure involving both the heart's ability to pump (systolic) and to relax (diastolic).

In 2016, Mr. S had an ejection fraction of 38%, meaning that his heart with each contraction could only pump 38% of its blood to his body (normal is 55-70%). At his lowest point, Mr. S barely had the energy to walk downstairs from his second floor apartment. Even the most minimal physical exertion would quickly wear him out.

However, Mr. S also owns a dog, so for the health of his dog, he trained himself every day to walk the dog a little further. While difficult at first, slowly easing back into the routine of walking now allows Mr. S to walk nearly 2.5 miles each morning.

His body sees the benefit of this exercise. His ejection fraction is now 68%, which is in the normal range. Although a recovery like this is unusual, Mr. S' case shows the powerful benefits of exercise for heart failure patients.

Like Mr. S, people with heart failure should ease into exercise gradually, rather than immediately jumping into high-intensity physical activity routines. Finding an activity such as walking outside, biking, or even using the elliptical trainer at the gym are all great ways to adopt daily exercise. Those with heart failure should discuss physical activity plans with a doctor before starting out.

There are also common challenges heart failure patients facewhen trying to exercise.

Common heart failure symptoms are swelling in the legs, shortness of breath, wheezing, and fatigue. All of these symptoms can limit exercise but should not discourage a cautious routine.

Stanford cardiologist Fatima Rodriguez, MD, recommends aerobic and strength exercises, even if it is just light stretching or walking on a flat surface.

"Being stationary or inactive will just make the symptoms worse. Try to get even the minimal amount of movement in, whether is it doing stretches at your chair or slowly walking around your home," she recommends.

While exercise can be very beneficial, it is also important not to over-exert yourself or ignore warning signs while exercising. Some symptoms to watch for are:

These symptoms should be discussed with your doctor, or, if urgent, treated immediately.

Heart failure patients have many different options -- from walking a dog to joining an exercise class or taking a swim --to incorporate daily exercise into their lives. Consistent exercise is a powerful approach to both prevent heart failure and mitigate its symptoms. It isn't so easy to get started, but for both prevention and treatment, daily physical activity is key to living a healthy and vigorous life.

This is the sixth in a series of blog posts,Demystifying Heart Failure, to help patients and family members better understand and help mitigate heart failure.The next blog will focus on medications for heart failure.

Min Joo Kim is a master's degree student in Community Health and Prevention Research at Stanford studying the patient experience for those with chronic conditions and identifying barriers to treatment.Randall Stafford, MD, PhD, professor of medicine, focuses on strategies to improve chronic disease treatment, including engaging patients in their own health care.

Photo by Beth Thompson

Originally posted here:
Demystifying Heart Failure: Exercise is A-OK - Scope

Above all, trust in the slow work of God.We are quite naturally impatient in everything to reach the end without delay.We should like to skip the intermediate stages.We are impatient of being on the way to something unknown, something new.And yet it is the law of all progress that it is made by passing through some stages of instability and that it may take a very long time.

And so I think it is with you;your ideas mature graduallylet them grow,let them shape themselves, without undue haste.Dont try to force them on,as though you could be today what time(that is to say, grace and circumstancesacting on your own good will)will make of you tomorrow.

Only God could say what this new spiritgradually forming within you will be.Give Our Lord the benefit of believingthat his hand is leading you,and accept the anxiety of feeling yourselfin suspense and incomplete. Pierre Teilhard de Chardin

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Pierre Teilhard de Chardin Quotes (Author of ... - Goodreads

The Bernard Shaw in Dublin has announced that it will be closing its doors next month.

The pub made the announcement on its website, and shared a link on social media. They said that the decision was out of their hands, and they even tried to buy the premises but nothing worked out.

The statement said:

"Its with heavy hearts that we announce the end of our Bernard Shaw adventure. At the end of October 2019 we will close the Shaw, Eatyard, all organisational, art and performance spaces and everything else in the building and yards for good. Weve tried really hard over the last few months to renew the lease, stay on longer, or buy the place. A lot of things didnt go our way over the last 12 months either, but its out of our hands now unfortunately."

They went on to say thank you to everyone who helped them out and worked for them over the past decade.

"Wed like to say a huge thank you to everyone who was part of this 13 year adventure. Our landlord, our neighbours & the council were by and large all brilliant and very helpful & supportive. The artists, makers, designers, bands, DJs, promoters, hustlers and lunatics who did their thing at the Shaw we couldnt have done it without you. We have had amazing, loyal customers, many who came, and left, and came back again over those 13 years as life got in the way while we were busy making plans and being busy fools."

Above all we want to thank our crew. Past and present we have had incredible people work with us. Everything we do is about people. their ideas, trying things out, making a mess of it, trying again, getting it right, having fun, making memories, and when the partys over, lets plan another party. But parties werent meant to last"

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The Bernard Shaw pub has just announced that it's CLOSING ...

Google Maps The Bernard Shaw pub

Legendary Dublin pub The Bernard Shaw is to close its doors for good.

The Portobello establishment included a beer garden with a pizza restaurant inside a double-decker bus, as well as the adjacent Eatyard, which was host to a number of food outlets.

In May it was reported that the Richmond Street bar had been refused planning permission to keep its outdoor eating and drinking area.

Now it has emerged the cultural icon will close on October 31.

Pub owners said in a statement today on the Bernard Shaw website: "Its with heavy hearts that we announce the end of our Bernard Shaw adventure.

"At the end of October 2019 we will close the Shaw, Eatyard, all organisational, art and performance spaces and everything else in the building and yards for good.

"Weve tried really hard over the last few months to renew the lease, stay on longer, or buy the place. A lot of things didnt go our way over the last 12 months either, but its out of our hands now unfortunately.

"Wed like to say a huge thank you to everyone who was part of this 13 year adventure.

"Our landlord, our neighbours & the council were by and large all brilliant and very helpful & supportive. The artists, makers, designers, bands, DJs, promoters, hustlers and lunatics who did their thing at the Shaw we couldnt have done it without you.

"We have had amazing, loyal customers, many who came, and left, and came back again over those 13 years as life got in the way while we were busy making plans and being busy fools.

"Above all we want to thank our crew. Past and present we have had incredible people work with us. Everything we do is about people. their ideas, trying things out, making a mess of it, trying again, getting it right, having fun, making memories, and when the partys over, lets plan another party. But parties werent meant to last

"Dublin is changing, we can all see and feel it but we are going nowhere & we wont go down without a fight.

"Well start something else, somewhere else [ plans are afoot ] , and keep fighting the good fight. There are so many young creative, clever, smart people in Dublin & Ireland at the moment theres lots to be optimistic about but they need the spaces to meet each other, make plans, and make them happen!

"Well have more info, lineups, events, wakes, next steps out over the next few days & weeks. until the end of October were open as normal, were ready for yall and were gonna party like its.2019!

"Shaw & Shoddytonic Crew."

Excerpt from:
The Bernard Shaw pub in Dublin to close along with Eatyard

Hughes Global Education is the pioneer in providing the Interactive Online Learning Platform for the working professionals to pursue an Online Executive Diploma/Certificate Programs. The programs are provided by the top notch B-schools viz; IIM Ahmedabad, IIM Calcutta, IIFT New Delhi,XLRI Jamshedpur & INSOFE. The best faculties in the country take live lectures imparting knowledge that is exclusive with specializations across various streams like General Management, Sales & Marketing, Human Resource, Project Management, Finance, International Trade, Artificial Intelligence & Hadoop Data Management etc.

We offer both offline and online executive post graduatecertificate courses for all working professionals to maintain a pace in their career. Hughes brings the best career oriented management programs from the top B-Schools in India with the top class faculties and the latest technology to create an unbeatable combination in providing the very best results in the programmes.

A Hughes Education alumnus boasts of some very successful individuals who have outperformed their peers after successful completion of their executive management programs offered. We have been creating leaders in the corporate sector for over 12 years. Staying ahead of the pack is the game today. If you are in junior management, middle management or senior management there is a program that can make a difference in your career and life.

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Hughes Education: No. #1 Executive MBA in India

INDIANAPOLIS, Ind.As talks continue in Daleville after the closure of two online charter schools, many parents are looking for different online options for their students.

There isnt a one-size-fits-all approach when it comes to online learning. Its not a good fit for every family, but for the families thatit is,there are many options, especially in Indiana.

One of those options is Connections Academy, which has over 4,000 students enrolled right now. The students receive a strict curriculum, a teacher for each subject whos also online, and a learning coach whos typically someone they can talk to in-person.

Some people have misconceptions about what online students do in a day. Some think students sit around in their pajamas all day, only work when they have to, and are lazy. Students enrolled in Connections have different reasons for taking school online.

I got surrounded with a lot of bad people, and I wanted to get out of that, Abigail Taylor said. She is a 10th grader in Connections. She was enrolled in a traditional school, but she left to switch to online learning.

She says she just didnt feel safe at school.

I feel like Im in a much safer place with all that happened last year in 2018, said Abigail. I felt reallyuncomfortable going to a brick and mortar school thinking someone could go in there and just end it all, but here I feel safe because Im at the house.

Sophie Taylor has an autoimmune disease which requires her to go to multiple doctors appointments a week. If she were in a traditional school, shes be severely behind. But she says it isnt a walk in the park going to online school. Instead,she has to make sure she stays motivated.

I want to do all my schoolwork, and knowing that I can get all that done in just one day and getting it done as early as I possiblycan keeps me motivated, said Sophie. I know I can work ahead and get it done instead of having to sit in a classroom for eight hours a day. And so, just that standpoint of not having to be rushed all the time really motivates mejust knowing that I have my owntime to do it.

Abigail and four other students enrolled in Connections go to Sophies house every weekday morning to go to school. Sophies house is a classroomof sorts. They start their day around 8 or 9 and start their assignments for the day.

Alissa Pryor is a 6th grade science teacher with Connections. Shes taught many students, including Sophie. She says even though shes online, it doesnt mean she doesnt have a rapport with her students.

Its different from a classroom where you have 30 kids in a room and the craziness, chaos that ensues from that, said Pryor. Im reallyable to build connections with students that are individualized and personal and help them through their journey through school.

Students can reach their teachers in several wayswebmail, texting, calling, and they can even book a time to virtually meet with their teacher.

But the teacher isnt the only adult Connections students havethey also have in-person Learning Coaches.

Sophies mom, Stacy Taylor, is a learning coach. She says it has not only helped her family become closer, but it has helped her reallybecome involved in what her kids are learning in school.

I actuallysee what theyre learning so, you know when people say, Oh this wasnt in that book or theyve added this to the curriculum, I can look at the book and say, No, they havent or Yeah, its there, said Stacy. So, I at least feel I know what theyre doing. Theres a 7-year age gap between my kids. So, with where my boys are at and all the activities theyre in, they wouldnt really know Sophie very well if they had gone to a brick and mortar.

Learning Coach Jennifer Young said she had her own reasons for becoming a coach and enrolling her own kids into Connections.

My husband was going through cancer treatment, so for usI could be available to take him to appointments or my kids could when my son was old enough, he could drive but then not miss his school dayas well, and we have that family time, said Young. It prevented us from worrying about what he might need or when we might need to be available and it allowed us to be just have that family time.

Young says Connections gave her the time together her family needed.

That was reallyimportant when we found out something that drastic that we wanted to be together, said Young. We wanted to be able tospend as much time together as possible and be a part of our childrens lives.

But online learning isnt for everyone. Pryor says a good Learning Coach can make all the difference for a good online learning experience.

If theres not a parent or grandparent at home or aunt, uncle or some trusted adult at home to help that student, its probably not the right place for them, said Pryor. High school students can be prettyself-sufficient during the day, of course, with no parental help, but they still need a learning coach to guide them through everything, make sure theyre on task. So, definitely students that dont have that strong parental or learning coach support, dont succeedthey dont do well with us.

Even though theres a Learning Coach to helpout, they cant do all the work for the students. The students really learn skills to make them more independent; things like sending their teacher requests to meet when they dont understand something or when they need more help.

Its helping students learn time management skills but also learn a little bit of independence, especially at the middle school level, said Pryor. Thats what we talk about a lot in 6th grade is youre learning how to take charge of your own education and learning when to show up on time and be somewhere when you say youre going to be. A lot of that independence is fostered from being at home and being with your parents learning.

Some think thatenrolling in online learning means kids miss out on the social aspect of school, but for Connections students, thats not the case. Students go on field trips, prom, and they can even get involved in sports leagues just for online learning students.

Connections Academy is just one option for online learning in Indiana. There are many other options available for students.

If youd like to learn more about Connections, click here.

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Online learning options keep Indianapolis students on ...

Many workers spend years dreaming of the day they can finally retire, and for some, early retirement would be a dream come true.

Approximately 60% of soon-to-be retirees say retirement will be the most liberating phase in their entire life, according to a survey from TD Ameritrade, and 50% of survey respondents said they would like to retire by age 60. However, while many workers want to retire that early, only a third said they expect to be able to do so.

Image source: Getty Images.

When you're saving for retirement, a lot of focus is put on saving enough to meet your financial needs. But another factor to consider is whether you can lower your costs in retirement. By living a less expensive lifestyle, you can retire earlier and live more comfortably without breaking the bank.

General living costs will likely be your most significant expense in retirement, and those costs are largely impacted by where you live. Move to one of these more wallet-friendly cities, and you may be able to save enough to retire early.

If you're looking to move to a community designed specifically for retirees, you can't beat Sun City. The median home value in the city is around $180,000, according to Zillow -- much less than the median U.S. home value of $229,000.

Once you start collecting Social Security benefits, you won't pay any state income taxes on them in Arizona. While you shouldn't rely too much on Social Security in retirement, the tax break can help save some money.

The general cost of living is slightly higher in Sun City than the national average, but the city has plenty of activities for retirees. With various clubs, events, and other recreational activities, it's easy to keep yourself busy during retirement while sticking to a budget. And because you'll be surrounded by other retirees your age, it will be easier to make friends and find ways to stay occupied without spending too much money.

This is key if you're planning to retire early because you'll likely have decades of free time. If you spend all your free time traveling or learning expensive new hobbies, there's a good chance you'll blow through your retirement savings too quickly.

There's a reason why the Sunshine State is such a popular retirement destination. Not only does it have beautiful beaches and nearly year-round sunny weather, but Florida residents don't pay state income taxes on Social Security benefits -- making it one of the more tax-friendly retirement destinations.

There are several cities in Florida that make for ideal retirement destinations, but Fort Meade is one of the most affordable. The median household income is just under $60,000 per year -- nearly $20,000 more per year than the national average -- yet the city has a relatively low cost of living. Themedian home value in Fort Meade is just $108,000, and the overall cost of living isnearly 20% lower than the national average.

A small town with a population of less than 6,000 residents, Fort Meade is a good option for those looking for a quieter retirement. Yet the city is also only an hour's drive from Tampa, so there are still plenty of entertainment options when you're itching to get out of the house for a day trip.

Idaho may seem like an odd retirement choice, but it has potential to be the perfect retirement destination for many people. Just over a third of people who have moved to Idaho in 2018 said their primary reason for moving was to retire, according to a survey from United Van Lines, and the state is one of the most popular destinations in the country for those looking to relocate.

Idaho Falls has the best of both worlds in that it's a relatively big city with plenty of amenities, yet the cost of living falls close to 10% below the national average. Idaho is also among the states that does not tax Social Security benefits, so the tax advantage can help your retirement income go further.

The city has plenty of museums, restaurants, and other social activities, so you'll have no shortage of ways to enjoy your retirement in Idaho Falls. The city is also a nature lover's dream, with miles of hiking trails along the Snake River and beautiful scenery, complete with the city's famous waterfalls. For those on the adventurous side, you can even visit Wilderness Ridge Trail Llamas to enjoy a hike through the mountains from the back of a llama.

Before retiring early to move across the country on a new adventure, be sure to do your due diligence and decide whether it's the best retirement option for you. If you're determined to retire early, take a close look at your savings to see just how early you're able to retire.

Don't forget about healthcare costs and Social Security benefits, too. You're not eligible to enroll in Medicare until age 65, and the earliest you can begin claiming Social Security is age 62. Also, there's a possibility that Social Security benefits could be cut in the next few decades. So as you're planning for retirement, make sure you're not going to be relying too heavily on your benefits to cover your expenses.

If you've decided that early retirement is right for you, make sure to do your research before moving to a new city. Take a couple of weeks to visit your prospective new town to find out whether you could see yourself living there. Try to live like a local and see whether it feels like home. Do you fit in with your prospective new community? Does the city have enough amenities to keep you busy in retirement? Will your friends and family be able to visit? Giving your new city a trial run can ensure you're happy there before you start packing your bags.

Not everyone can retire early, but it's not impossible. You'll likely need to supercharge your savings to make sure you have enough to last several decades, but lowering your costs by moving to a less expensive city can also help your money last longer -- and create a more enjoyable retirement for decades to come.

Excerpt from:
Dreaming of an Early Retirement? Consider Moving to One of ...

Nicki Minaj may have once had "Barbie Dreams," but now she's setting her sights on something else: A family. The 10-time Grammy-nominated rapper announced her plan to retire Thursday on Twitter.

"I've decided to retire & have my family," she wrote. "I know you guys are happy now." The performer added a note to fans with lyrics from her rap in the remix of the Alicia Keys hit "Girl on Fire."

"To my fans, keep reppin me, do it til da death of me," she wrote, "[sic: X] in the box- cuz ain't nobody checkin me. Love you for LIFE." The star added a kissy face, heart and unicorn emoji. The tweet has since been deleted.

Many of Minaj's fans and fellow musicians seemed shocked by the decision. "Very busy prepping my new video but @NICKIMINAJ you better not retire! I love you! K bye," wrote singer Todrick Hall on Twitter. Rapper Young M.A tweeted simply, "You must be hacked?"

On Friday, Minaj posted a new tweet apologizing for the "abrupt & insensitive" nature of the announcement.

"I'm still right here. Still madly in love with you guys & you know that. In hindsight, this should've been a Queen Radio discussion & it will be. I promise u guys will be happy. No guests, just us talking about everything. The tweet was abrupt & insensitive, I apologize babe," she wrote, with heart and prayer emojis added at the end.

In August, the rapper revealed she planned to marry boyfriend Kenneth Petty in "about 80 days" on an episode of herQueen Radioshow, reports People. However, she added that she didn't want a big wedding anytime soon.

"I have to work on my album and I have a lot to focus on that I don't want to do the big wedding now," she said. "We'll do the big wedding later."

Minaj also confirmed the pair got their first marriage license in June on her radio show.

The 36-year-old "MotorSport" rapper appeared to become Instagram official with Petty in December, reports Entertainment Tonight. While Minaj seems smitten, Petty's criminal history, he's a alevel two registered sex offenderin New York, has garnered criticism from some of the star's fans.

While Minaj hasn't released an album since 2018, she teased an upcoming fifth album earlier this summer on "The Tonight Show Starring Jimmy Fallon." She was also featured on Megan Thee Stallion's song "Hot Girl Summer," which wasreleased in August.

Read more:
Nicki Minaj retires: Nicki Minaj announces retirement to ...

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Understanding the New Jersey Retirement Income Tax Exclusion