Im a friend and fan of mega-pundit Robert Wright. Were obsessed with the same ridiculously big questions: What is the meaning of life? Does God exist? What is human nature? How constrained are we by our biology? What hope is there for us?In The Moral Animal, Nonzero and The Evolution of God, Wright explores these riddles with such crisp, assured intelligence that its hard figuringout where he goes wrong. But I try to rise to the challenge.

Why Buddhism Is True: The Science and Philosophy of Meditation and Enlightenment, which just hit the bestseller lists, is Wrights most ambitious book. Guided by evolutionary psychology (his intellectual lodestar) and Buddhism, he diagnoses humanitys ills and prescribes a treatment:

We are prone to excessive emotions, like desire, fear andanger,and to self-deception, which were instilled in us by natural selection. But we can overcome these harmful tendencies through meditation, which helps us gain insight into and control over ourselves. As Wright says in a Wall Street Journal essay, The Meditation Cure, meditation turns out to be one of the best ways to deal with the anxieties and appetites bequeathed to us by our evolutionary history.

He suggests that meditation might help us achieve the state of supreme serenity and insight known as enlightenment. And if enough of us meditate, we might overcome the tribalism that causes war and other harmful behaviors. I think the salvation of the world can be secured via the cultivation of calm, clear minds and the wisdom they allow, Wright declares. Italics added.

Wright and I just batted this thesis around on Bloggingheads.tv, his online discussion platform. Below are a few concerns I raised in our dialogue, some of which I have mentioned in previous posts (see Further Reading).

*Meditation isnt that effective. A 2014 review by theJohns Hopkins University Evidence-Based Practice Centerexamines 17,801 papers on meditations psychotherapeutic benefits and found 41 relatively high-quality studies involving 2,993 subjects. The review concludes that meditation programs reduce multiple negative dimensions of psychological stress. But benefits are low to moderate, and there is no evidence that meditation programs were superior to any specific therapies they were compared with, including exercise, muscle relaxation and cognitive-behavioral therapy.

*Meditation is morally neutral. Wright argues that meditation makes you nicer. But you can meditate to be a more effective corporate raider. Throughout history, warriors have meditated or prayed before battle so they can fight more effectively. Today,many U.S. soldiers are taught mindfulness meditation, which presumably will help them feel better about carrying out violent U.S. policies. Moreover, a disturbing number of meditation teachers have behaved more like sociopaths than saints.

*Enlightenment is a bad idea. Also called liberation, awakening or nirvana, enlightenment is a state in which you see through the illusory nature of things, and you feel really, really good. Wright treats the concept with too much credulity. People are so desperate for enlightenment that they become vulnerable to abuse by unscrupulous meditation teachers. Even when viewed as an unattainable ideal, the concept of enlightenment does more harm than goodand should be abandoned.

*We don't need to meditate to achieve world peace. Wright argues that mindfulness can bring about a Metacognitive Revolution that helps us overcome our violent tribal tendencies, which often culminate in war. But to end war, we dont need to meditate and recognize the formlessness of things. We need to recognize that war is stupid and wrong and take steps to eradicate it. I fear that when intellectuals call for a revolution that can bring about world peace, they make itseem even more unattainable.

*Save us from our saviors. The idea that humanity is fundamentally flawed and needs saving--whether by Buddha, Moses, Christ, Mohammed, Marx or L. Ron Hubbard--has done more harm than good. We should reject once and for all the idea that life is a problem for which there is a single, true solution.

Thats enough nits. Let me emphasize that I enjoyed Why Buddhism Is True, even when Idisagreed with it. I especially likeWright'sinterweaving ofphilosophical rumination onBuddhistdoctrines such as emptiness withvivid descriptions of his own meditativeexperiences. I'm guessing hisbookwill become the go-to explicationof Buddhism formodern western seekers, just as The Moral Animal remains the go-to explication ofevolutionary psychology. Bob, because of his mindfulness practice, doesnt care about suchworldly things any more, but I hope his book remains on the bestseller lists for a long time to come.

Further Reading:

Meta-Meditation: A Skeptic Meditates on Meditation

Why I Don't Dig Buddhism.

Does Evolution Have a "Higher Purpose"?

Research on TM and Other Forms of Meditation Stinks.

Do All Cults, Like All Psychotherapies, Exploit the Placebo Effect?

Cybertherapy, placebos and the dodo effect: Why psychotherapies never get better.

What Should We Do With Our Visions of Heaven and Hell?

My Modest Proposal for Solving the Meaning of Life Problemand Reducing Global Conflict.

Rational Mysticism: Spirituality Meets Science in the Search for Enlightenment.

Read this article:

Can Buddhism Save Us? - Scientific American (blog)

Two-time Grammy winner LeAnn Rimes opened up about meditation, explaining that she began her "metta" practice in order to improve her relationship with herself and with her blended family from her marriage to husband Eddie Cibrian.

Im a stepmom with two boys that are 10 and 14 and the stepfamily environment can be rocky at times, Rimes told ABCs Dan Harris during an interview for his podcast 10% Happier. So to try to cultivate love in that situation, honestly, thats what brought me to metta, and when I discovered it I was like, 'OK, Im starting to put all of these puzzle pieces together for myself.'

The piece of metta where it was directing it towards yourself was probably one of the hardest pieces for me, Rimes said. Im my hardest, worst critic."

The 34-year-old singer said she now practices meditation for 45 minutes to an hour on a regular basis and has a meditation room in her home.

I used to not be able to sit still, she said. I had separation anxiety, big time. I used to not be able to sit by myself at all. I just didn't want to be alone, and now I crave that time every day. I have to have that peace for myself.

Subscribe and listen to the "10% Happier" podcast on Apple Podcasts, Google Play Music, TuneIn, on ABC Radio podcasts and under the "Listen" tab on the ABC News app.

Rimes, whose chart-topping hits include Cant Fight the Moonlight and How Do I Live, has been making a name for herself and her powerful voice since she was a child. She had her first big hit at age 13 and the following year, she became the youngest Grammy recipient ever.

The artist's career has since expanded to writing books, including novels, and acting. Shes appeared in multiple TV series and movies, including the new film, "Logan Lucky," which is out in theaters now. In November, she will perform at the Live in the Vineyard music festival.

The singer has also been the subject of tabloid scrutiny, and in the past, she has owned up to mistakes she said she made in breaking up two marriages, including her own, to be with Cibrian.

I've gone through my whole life in the public eye, Rimes told Harris. And so this [meditation] feels like a piece of me. You know, I get to have those moments for myself.

Rimes said she started exploring meditation after she noticed she would feel incredibly drained after a show or overwhelmed when fans would share how her music had impacted their lives.

I was experiencing so much energy coming back at me and I was coming off [stage] incredibly drained and I didn't understand what was going on, Rimes said. Im just a really empathic, very sensitive person [and] my brain would not shut down.

So a few years ago, she said she started working with an energy healer, a type of holistic therapist whose goal is to help balance the patients energy flow to reduce stress and anxiety.

Rimes said the energy healer introduced her to visualization meditation and she later started practicing metta. She now documents her soul-searching journey on her new blog, Soul of EverLe, in which she talks openly about forgiveness, loving ones self and meditation.

[Meditation] has changed my relationships, the way I am. I'm less reactive, Rimes said. My whole outlook on life has changed.

Subscribe and listen to the "10% Happier" podcast on Apple Podcasts, Google Play Music, TuneIn, on ABC Radio podcasts and under the "Listen" tab on the ABC News app.

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LeAnn Rimes opens up about how meditation changed her 'whole outlook on life' - ABC News

VALDOSTA Learning in Retirement is counting down the days till the start of another season of meeting the educational, physical, intellectual and social needs of Valdosta State Universitys friends and neighbors.

A member-led and VSU-sponsored organization, Learning in Retirement kicked off during fall semester 2017 with a rock-n-roll themed luncheon Aug. 22 in the Regional Center for Continuing Education Auditorium. People were encouraged to come dressed in attire inspired by their favorite musical era and spent part of the occasion painting rocks for the Valdosta Rocks project.

Men and women, 50 years old and older, have 91 opportunities to learn during the Learning in Retirement fall semester 2017, which features a course lineup full of trips and tours, book reviews, topics that are simply good to know, special events and classes in the areas of health and fitness, computers and technology, fine arts, leisure, history, social studies and science, according to an organizational press release.

The first classes are scheduled to meet Aug. 28, with classes continuing through Dec. 15.

Membership costs $75 per person per semester fall and spring and allows members to participate in as many Learning in Retirement courses as they desire. Yearly memberships are available at a reduced rate. A few courses and special activities require an additional fee, which is always noted in advance in the course catalog.

VSUs Regional Center for Continuing Education is located at 903 N. Patterson St.

Contact Suzanne Ewing, Learning in Retirement program coordinator, at (229) 245-6484 or sewing@valdosta.edu to learn more.

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Learning in Retirement back in business - Valdosta Daily Times

Wal-Mart (WMT) has had a rough year, as has just about any company in the grocery business besides Whole Foods (NASDAQ:WFM). With Amazons (NASDAQ:AMZN) purchase of Whole Foods, the entire grocery industry is shaking in their boots.

But Wal-Mart is no ordinary grocer. In many ways, they are already Amazon and Whole Foods wrapped into one. It may have gone unnoticed by some, but Wal-Marts website and web presence in general has improved dramatically over the years.

Wal-Mart has worked very hard to establish their online presence and it is finally beginning to pay big dividends for them. They purchased online retailer Jet.com for $3 billion, which shows their commitment to the online retail world. And of course they already have their stores all over the country, which gives them the distribution they need to compete against the Amazon and Whole Foods merger.

If you believe Wal-Mart will survive and even thrive in what is becoming a new era in online shopping, then read on and find out how Wal-Mart might save your retirement portfolio.

Running out of money in retirement is something so many people dread. If you dont believe me, take a look at the charts below.

Many people approaching retirement have reason to be concerned. With interest rates so low and probably low for years to come, there is very little income to be had from bonds these days. Many retirees just ten years ago lived off of bond interest payments alone.

Its hard to believe, but in 2007 when interest rates were more than double the level they are today, many people could retire on 100% treasury bonds. Lets take a look at an example of this. I ran a retirement scenario in the WealthTrace Planner and my assumptions are below:

Inflation (CPI)

2.3%

Current Age of Both People

55

Age Of Retirement

65

Age When Both People Have Passed Away

85

Social Security at age 67 (combined)

$34,000 per year

Average Savings Rate

20% on Income of $150,000

Total Investment Balance Today

$600,000

Recurring Annual Expenses in Retirement

$54,000

Investment Mix

70% U.S. Value Stocks, 30% Treasuries. Changes to 100% Treasuries at Retirement

Investment Location

40% in taxable accounts, 60% in IRAs

Return Assumption Value Stocks

6.8% per year

Standard Deviation Value Stocks

16.20%

Return Assumption Treasuries

5% per year

Standard Deviation Treasuries

7.20%

The chart below shows this couples retirement income vs. expenses through time. Notice how they cover their expenses in every single year with just their social security and bond income. That would be impossible today.

How would this couple fair today with ten-year treasury yields at 2.2%? See the chart below for the answer.

The best alternative to treasuries for retirement, in my opinion, is now solid dividend-growth stocks. I believe most investors, both pre-retirement and in retirement, should have a healthy dose of strong dividend-growth stocks in their retirement portfolio. Wal-Mart fits perfectly for this.

Wal-Marts dividend yield is currently 2.6%. The five-year growth rate of its dividend is 6.5%. They have also never cut their dividend, and even increased it during the last recession.

Keep in mind that I am not recommending that investors put all of their money into one stock. We want to find a basket of stocks similar to Wal-Mart in order to diversify. Others that I have recommended before are Altria (MO), Exxon (XOM), and Procter & Gamble (PG).

Lets see what happens to this couples retirement plan today if we put them into a basket of dividend payers that have characteristics similar to Wal-Marts.

The income being thrown off by these dividend payers has saved this couples retirement plan. They now have enough income to cover their expenses.

Anybody approaching or in retirement needs to think long and hard about how they will generate enough income in order to meet their expenses. It should be their number one priority in terms of their retirement plan. With some diligent research, there are still great companies that can be found who pay a decent dividend along with solid dividend growth over time.

Disclosure: I am/we are long WMT, XOM, PG, MO.

I wrote this article myself, and it expresses my own opinions. I am not receiving compensation for it (other than from Seeking Alpha). I have no business relationship with any company whose stock is mentioned in this article.

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Look To Wal-Mart To Help Your Retirement Portfolio - Seeking Alpha

Chelsea boss Antonio Conte is a little wary of Eden Hazard being called up for Belgium as he recovers from injury.

Radja Nainggolan insists he has yet to make a decision over his retirement from the Belgium national team, despite reportedly saying that he had quit after disagreements withcoach Roberto Martinez.

Nainggolan, 29, took to Twitter to denounce an interview given toNieuwsblad, claiming: "If something official is to be said, you will hear it from me. I'm just disappointed. I have not decided anything at all."

However, the Roma midfielder did not deny the interview took place.

Nainggolan had been quoted as saying that his retirement was down to a breakdown in his relationship with Martinez after the former Everton manager hit out at him ahead of the Estonia game.

"He called me at 11.00 (one hour before the squad announcement) and said he had the impression I was not focused enough on playing for the Red Devils during the World Cup matches in June. I was about to explode when I heard that," Nainggolan told Nieuwsblad.

"He didn't mention it, but we only talked for a minute, no more than that. As for Estonia, I was waiting for the lift for 37 seconds and was late. Other players were late too, I was not alone. It's always something.

"I am going to stop international football now. It makes no sense. He calls Youri Tielemans who is sitting on the bench and playing only a few minutes at Monaco.

"When he was appointed, Martinez said that the Red Devils must play in top competitions. Now that Axel Witsel is in China, suddenly that doesn't apply anymore. That's all fine, but I have to step up my game? Come on.

"Actually, I was in the same restaurant as Martinez in Ibiza. He did not say hello or goodbye, neither did I. How can you work together like that?"

Nainggolan has made 161 appearances for Roma since arriving from Cagliari in January 2014 and signed a new contract this summerafter links with Chelsea.

He continued: "It makes no sense to continue with international football. I played 52 games for Roma, who were second in Serie A last season. I always do my best, work with the team, still there is always something, some reason to leave me out.

"I won't do this anymore. I quit. I am 29 years old and they won't let me go any further than this. I'm sorry, but that's just how it is. I'm being pushed into this situation, so fine, now everything I do is for Roma."

Follow @ESPNFC on Twitter to keep up with the latest football updates.

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Radja Nainggolan: No decision taken over Belgium retirement yet - ESPN FC

During the past decade, however, that narrative has fallen by the wayside for many. More than 6 million Americans age 65 and older are carrying a mortgage, according to a study by the Census Bureau. Some remain "underwater" on their mortgages--that is, their loan principal is more than what their home is worth. Or they simply are not able to pay off their mortgage because of a mountain of other bills or career setbacks. They may even have college loans they're still making payments on.For many, the "debt-free" retirement seems much more difficult to achieve. And that has led some to consider selling their primary residence and renting as a viable alternative. Indeed, changing economics and a growing flexibility in housing choices has made renting a more likely choice for many retirees. Is it the right choice for you?The Economic Argument for RentingThe stark reality is that despite a housing bust in 2007-08 and low inflation since, homeownership today is expensive. The average monthly U.S. mortgage payment as a percentage of income hit a seven-year high earlier this year according to Zillow, the real estate Web site. The average homeowner pays $758 a month (as of the end of 2016), up from $690 in 2015.That has pushed even more Americans with falling or static incomes into renting. In a survey of renters aged 55 to 65, Credit Sesame, a debt management company, found that 51% of those surveyed rent because they cannot afford to buy where they live. Of those surveyed who can afford to buy, more than one-third nevertheless chose to rent due to the costs of home ownership (including not just mortgage but also upkeep and taxes), or the flexibility that renting affords. The most surprising finding from the Credit Sesame study, however, is that nearly half of those polled simply couldn't afford to buy a home due to paltry retirement income."About half of seniors rely on Social Security as their main source of income," the Credit Sesame study noted. "The average Social Security monthly payment is just $1,360, and if a person budgets the recommended 30% for housing expenses, that's a paltry $408 per month. That won't buy much even in a great housing market."Renting Means FlexibilityOne upside to choosing renting over buying: You can move to a number of places without the financial anxiety of selling or the prospect of not being able to sell for more than your purchase price. That opens up a number of possibilities for seniors. You don't have to worry whether you'll make money when you sell--that is, if you can recoup your investment minus a raft of closing expenses plus a broker's commission.Renting can open other doors, too. For instance, if you're willing to rent, you may be able to live in an expensive coastal area, where home prices are sky-high. Although rents are rarely bargains in premium areas, for most who can't afford million-dollar-plus properties, renting is still much more affordable.Or you may be able to move overseas to "try out" a country before you commit to living there. You could sample several locales as a renter. Thousands of retirees are relocating overseas to enjoy a higher standard of living, a hospitable climate, a low-stress lifestyle, and lower housing costs. Countries like Mexico, Ecuador, Colombia, and Malaysia regularly top the list of International Living magazine's annual "World's Best Places to Retire" list. The magazine also compiles a "retirement living index" that rates nations on things like lifestyle, healthcare, climate, and cost of living.Where Renting Makes the Most SenseIt's not difficult to tell where renting is a smarter choice, financially. Any search of real estate sites will give you a pretty good idea. Housing affordability, of course, is a prime factor, although taxes and local services are also part of the picture.In terms of local living costs, a recent survey by WalletHub found that six of the 10 "worst places to retire" were in high-priced California. The least expensive locales were in places like Laredo, Texas, and Orlando, Tampa, and Miami. The survey "compared the 150 largest U.S. cities across 40 key measures of affordability, quality of life, health care and availability of recreational activities."With housing, however, everything is relative. It wouldn't be fair to compare Akron, Ohio, with any coastal city in the Northeast or West. But you do need some benchmarks. Laredo, Texas, for example, "has the lowest adjusted cost-of-living index for retirees (76.93),which is 2.6 times lower than in New York, the city with the highest at196.26," WalletHub found.As with any relocation decision in retirement, you'll need to look at a wide range of expenses. Does the area have adequate healthcare services? What about long-term care services such as home and assisted living? Amenities like cultural institutions such as colleges, museums, and the arts are also important. You have to consider the big picture in living somewhere new--and what it costs--before you make a move.How to Gauge Your Rental ProfileWhen you're deciding whether to rent or buy, the first question is whether you want to be bothered with the expense and responsibility of homeownership. When you buy a house, there are local property taxes, maintenance expenses, and financing, unless you're paying cash. You also need some idea of how much your property will appreciate."It makes sense to buy in areas where your total monthly mortgage plushomeowner assessments and tax is less than the rent paid," said Hanson So with Credit Sesame."In high-growth metropolitan areas like New York, the San Francisco Bay Area, and other major cities, I find this is never the case, and it seems that monthly costs of owning a homearehigher than paying rent. That's why it's not automatically intuitive that it's best to own a home."Your time horizon is also important in the rent versus buy decision. You may want to spend a finite amount of time in an area, especially if you're not committed to the locale or just sampling."It makes sense to rent if you have a short-term three- to five-year horizon, but if you are committed to a 10-plus year horizon, then buying would likely be the better option in many cases," So adds.No matter which route you choose, you'll need to vet your finances and credit. How much rent can you afford? How solid is your credit record? Like banks, landlords may scrutinize your ability to pay rent on time.You'll also want to choose a rental unit with your needs in mind. Do you need an elevator or first-floor unit? Is the location close to shopping, healthcare, work, and amenities? Is the neighborhood safe? Is the landlord responsive to maintenance concerns? While many of these variables won't be known unless you live in a unit for a while, it doesn't hurt to ask local renters. Don't be afraid to knock on doors to find out.It also makes sense to pull your credit report and see if there are blotches on your credit rating. The higher your FICO number, the better your chances for obtaining credit--and being offered a lease (or low finance rates if buying). For a free copy of your credit report, click here. John F. Wasik is a freelance columnist for Morningstar.com and author of 16 books, including Lightning Strikes: Timeless Lessons in Creativity from the Life and Work of Nikola Tesla.The views expressed in this article do not necessarily reflect the views of Morningstar.com.

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Renting in Retirement May Be a Good Idea After All - Morningstar.com

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Im like a lot of Americans.

For most of my adult life, I have been overweight. While I struggled to eat well, my weight slowly climbed until I was firmly entrenched in the realm of obesity. The numbers on the scale continued to creep up, until I found myself at a point where my health was becoming a concern.

Intrinsically, I knew the problem stemmed from probably-too-large portions and frequent diet sabotage due to my love of sweets.

Then there was the battle to get to the gym. Like many of us, I started to find reasons to skip the gym. I had injuries that were both the cause and the result of inactivity, and I let them keep me on the couch. Excuses such as, I just need to rest my back today, or Im not feeling up to it, but Ill go tomorrow, added up. Before I knew it, more than just a day of exercise had passed. More than just one extra snack was added to my day. More than just one excuse had formed.

I had created a lifestyle of unhealthy habits.

At the beginning of 2017, I knew this struggle was threatening to cost me my health. I was 58 and 244 pounds. There was no escaping the reality that I was obese. And unfortunately, Im not alone. The Centers for Disease Control and Prevention estimate that 36.5 percent of adults in the U.S. are obese. In other words, I was a fairly typical case, and I had finally come to the end of this journey. I was ready to make real, permanent changes to my lifestyle, not just for a trimmer waistline, but for better overall health. With all of the chronic diseases and conditions associated with obesity, I knew I couldnt continue like this. I wanted to feel better, enjoy life more and be there for my family.

Right. And because of that, I do have one unique tool at my disposal: I have been a writer and editor working with the American Council on Exercise (ACE) since 1998. In my time with ACE Ive written countless articles, including pieces on optimizing your environment for success, how to maximize motivation, and how to become a more intuitive eater. Ive edited textbooks on behavior change, personal training and health coaching. During that time, Ive worked closely with some of the nations leading experts on how to turn science and research into action. My writing relies on my ability to take the complex science they describe and reframe it so that it becomes usable for health and fitness professionals who are tasked with inspiring their clients each day.

I knew this struggle was threatening to cost me my health. I was 58 and 244 pounds. There was no escaping the reality that I was obese.

I knew this struggle was threatening to cost me my health. I was 58 and 244 pounds. There was no escaping the reality that I was obese.

It took me far too long to realize that I had been squandering a tremendous opportunity I had never taken that next step and inspired myself. I had every tool I needed to create a healthy life for myself. Why hadnt I?

There were, of course, pockets of progress here and there. In the two years before I finally committed to true lifestyle change, Id lost 25 pounds, gained 30 back and then lost 10 more. With two years of what I thought was consistent effort as well as constant thought and nagging frustration Id netted a mere five-pound weight loss. Why? The changes I had been making were not sustainable to me, and so I kept going back to old habits.

After brainstorming and soul searching in a world of endless health and fitness information, I came back to basics. I know that nearly every piece of research begins with a description of the obesity and physical inactivity epidemics, along with statistics on how few of us are meeting governmental guidelines. As described in the 2008 Physical Activity Guidelines for Americans, The content of the Physical Activity Guidelines complements the Dietary Guidelines for Americans. Together, the two documents provide guidance on the importance of being physically active and eating a healthy diet to promote good health and reduce the risk of chronic disease.

The exercise and dietary guidelines are known as the blueprints for living a healthy life.

This is where my journey what Im calling The Lifestyle Project began.

The idea of The Lifestyle Project is to adhere to these two sets of guidelines for a full year, with the close guidance of the American Council on Exercise and its team of experts. Perhaps Ill find that adhering to the guidelines is next to impossible, and this will become an embarrassing journal of my failures and frustrations. Maybe Ill struggle through the year only to find that the government guidelines dont go far enough to substantially impact my health and fitness.

Or, just maybe, Ill find that living by the rules isnt so bad after all.

Your Video Begins in: 00:00

On Day 1 which took place back on February 1, 2017 I began adhering to the Physical Activity Guidelines:

The Dietary Guidelines are quite a bit more complicated. I decided to simplify things at first by focusing only on my total calories (2,500 daily calories) and my macronutrients. Because Im a health editor, I had access to a senior exercise scientist who developed a personalized nutritional plan tailored to my goals. Since I was going to be doing a fair amount of strength training (in attempt to lose weight and gain muscle mass) I was given a high daily protein intake. Protein also leads to satiety, which is helpful when trying to control cravings. The idea was also for me to cut fat from my diet while keeping things within the appropriate ranges. Based on my age and profile, I established the following targets:

I came out of the gates really strong. Meeting the Physical Activity Guidelines wasnt too much of a challenge, though it did mean that I had to stop letting my excuses get the best of me. Stated simply, meeting these guidelines involved getting one or two more workouts done each week than Id been completing before changing my lifestyle.

Eating, of course, is much more complicated. What I thought was going to be a project centered on planning and crunching the numbers turned out to be more about flexibility and the ability to follow less-healthy days with healthier ones in order to bring my numbers into balance over time. For example, during Month 1, my meals included a Valentines Day dinner at an Italian restaurant, complete with pasta and a shared tiramisu dessert. My fat intake that day was off the charts, but I managed to balance it with better days and meet my overall goals. Over the course of the month, I averaged the following daily intake: 2325 calories, 278 g of carbohydrate, 58 g of fat, and 172 g of protein, which meant I was almost exactly in line with the goals outlined above. I learned that perfection is unattainable, but balance over time is certainly possible.

Moving forward, I began to adopt the remaining guidelines, including monitoring my intake of sodium and added sugars, varying the colors of the vegetables I consume and ensuring that at least half of my grains are whole grains. The goal was to adhere to all of the rules in both sets of guidelines by August 1, which is the midpoint of my one-year project, giving me six months of full compliance.

This project is about far more than weight loss. Its about taking a holistic approach to my health and fitness. Many people get tripped up in their efforts because they set unrealistic long-term goals, which only serve to sabotage their motivation.

Instead of setting a long-term goal to get under 200 pounds, I started small. I set an initial goal of losing 5 percent of my body weight. There is a body of research establishing considerable health benefits associated with losing that amount of weight, including improving your metabolic health by enhancing insulin sensitivity, thereby reducing your risk for diabetes and cardiovascular disease.

I am thrilled to report that it took me only six weeks to hit that initial goal. On March 14, I weighed 231.2 pounds, which meant that I had lost 13.3 pounds more than 5 percent of my body weight.

What this proves is that you can do this! When I decided to start this challenge, I was an obese, lightly active 43-year-old man who was unknowingly eating a terribly high-fat diet. Sure, six weeks later I was still an obese 43-year-old man, but I had successfully made lifestyle changes that were driving concrete, measurable improvements to my health. Im feeling more confident, Im exercising with less pain and Im losing weight without starving myself or adhering to some crazy fad diet.

You can do this.

My struggles are not my struggles alone. My story is the story of every person whos navigated the trials and tribulations to get to what we all want in the end: To live a healthy life.

Im proud that NBC News BETTER invited me to share my journey with you through the completion of The Lifestyle Project and beyond, and now I want to hear from you.

Have questions about my journey? Ask me on Twitter!

Daniel J. Green, a writer and editor based in Asheville, NC, currently serves as Senior Editorial Consultant for the American Council on Exercise.

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'I'm an Overweight Health Editor and I'm Finally Taking My Own Advice' - NBCNews.com

Shay Mitchell joined trainer Harley Pasternak for a workout at the first-ever Propel Co:Labs Fitness Festival in Los Angeles, August 12, 2017. Michael Simon/startraksphoto.com

I consider myself to be pretty fit, says Shay Mitchell. The30-year-old Pretty Little Liars alum proves she has as much stamina as style as she takes Us Weekly through a "very active" 24 hours in her life.

Going On The Record

At 7 a.m., Mitchell is already up and dressed. She starts her morning by filming a Lagree Pilates workout video for her YouTube channel a passion project since 2011 in her L.A. home. I just started using the Megaformer last week, the actress says of the machine, which is designed to sculpt muscles with tiny, targeted movements. Its extremely hard.

Mashing It Up

Im not the biggest breakfast person, she notes. I enjoy working out on an empty stomach, and then Ill grab a protein smoothie. The Toronto native switches between PB2 chocolate and banana powders as her base. As a 10 a.m. pre-lunch snack, she enjoys an avocado smashed croissant from Clark Street restaurant.

Hold Steady

Mitchell exercises four times a week, but I consider taking my dog for a hike a workout. The 11:30 a.m. mini session above is part of a piece for Extra about Propel Co:Labs Fitness Festival. (Her plank record is three minutes.) Saturdays are the most energy-packed. Ill start with SoulCycle, then see my trainer, she says. And if Im feeling really crazy, Ill go for a run.

Green Goddess

The avid globetrotter treats herself to buffets and room service when traveling, but she generally eats a plant-based diet. I make lots of different types of toasts, she says of her 12:30 p.m. lunch spread. On this day, that means tomato and avocado on whole-wheat and a simple side salad.

That's A Wrap

Getting my wraps on gets me pumped, says the boxing enthusiast. For an hour-long evening fix, she headed to Wild Card West Boxing Club in Santa Monica, where pro fighters train. I like the grittiness of it. A typical routine might consist of cardio, a combination of shadowboxing and glove work, an abs series and stretching.This was my real workout really, my therapy."

Dinna

A post shared by Shay Mitchell (@shaymitchell) on Aug 9, 2017 at 8:11pm PDT

Keep It Clean

After her action-packed day and an 8 p.m. Buddha bowl dinner, Mitchell unwinds with a hot beverage. Im a big fan of chamomile tea or hot water with lemon and a little cayenne pepper, she explains. I need to calm down after being so hyped. She eschews her phone but tries to get in 30 minutes of reading on her iPad (I have this great app called Texture with like a million magazines) before zonking out around midnight.

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Inside Shay Mitchell's Healthy Day - Us Weekly

Weve all been there before: hunched over our desks in the middle of the workday, sore and stiff after too many hours at the computer, too busy to grab lunch.

NowTracy Anderson and California Pizza Kitchen have teamed up to create a new kind of power lunch aimed at people who want to get their blood flowing and consume a nutrient-rich, energizing meal. The fitness guru, who counts Gwyneth Paltrow,Jennifer Lopez and Lena Dunham among her A-list clients, has come up with health and exercise tips to beat the midday funk to accompany CPKs new power bowls.

If youre sitting at your desk and youre having a stressful day or you just need a change of scenery, says the creator of the Tracy Anderson Method,taking a few minutes to reconnect with your body and move is really quite effective and healthy, even just for your mental health.

Andersons desk-side moves also focus on arm-toning and stretching. Dynamic stretching for me is for me what its all about, she says. Anytime youre moving your own body weight and your limbs as a force of resistance against the core of your body, you are expanding and contracting your body in a way that stirs up movement and motion. Its like oiling the Tin Mans joints, really. Its so key and quite energizing.

Below are Andersons health and fitness tips for your workday.

Standing Desk-side Twisted Arm LiftStand at your desk with your feet shoulder-width apart and lean into your right hip. The right hand should be placed over the left, both resting on the desk. From there, lift your hands overhead, twisting in towards your right side. Repeat 16x before starting a second set of 16 reps on the left side.Tip: Keep your core tight, with your abs actively engaged for added intensity.

Plank Arm Lift and Elbow PullStand at your desk with your feet slightly wider than shoulder-width apart. Place your hands on the desk in front of you with your back flat and lower your hips in a plank position. Stretch your right arm back overhead as you twist in the waist. Next, replace your right arm and pull your left elbow back. Replace and repeat 16x before starting a second set of 16 reps with left arm as your leading arm.Tip: Be mindful to extend through your full range of motion.

Elbow Desk Plank and Palm ReachStand at your desk with your feet slightly wider than shoulder-width apart, placing your elbows and forearms on the desk while holding a plank position. From here, reach your right arm straight down toward the ground, bending through the elbow to extend out to the side as you rotate your palms to face back. Repeat 16x before starting a second set of 16 reps on the left side.Tip: Keep your shoulders square, and your lats tucked down toward your back pockets to ensure your form is correct.

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CPK/Billy Farrell Agency

Standing Desk Reach and Arm PressStand at your desk with feet your shoulder-width apart. Extend both arms straight out to your sides with your palms facing backwards. From here, the right arm reaches towards the desk, then bend through to press arm back behind the body at shoulder level. Return to center and lift the left arm up to a high V-shape before returning to the center. Repeat 16x before starting a second set of 16 reps on the left side.Tip: Remember to breathe. Oxygen flow increases mobility and promotes circulation.

Anderson says doing these exercises throughout the day, along with making small changes like taking the stairs instead of the elevator can make quite a difference in your body and your health.

Feed your need for a nutrient dense mealThe other part of the daytime equation? Lunch. Nothing is more important than having a satisfying and nutrient-dense meal with high-quality ingredients like fresh veggies and fruits, lean proteins and super grains.

Thats why Anderson is a fan of CPKs new power bowls.

If youve got any kind of weight to lose or youre just trying to be healthy, and if youre an office snacker, is its really important that you choose something really flavorful for your lunch, says Anderson, whose favorite CPK power bowl, the Sante Fe Bowl includes lime chicken,chicken, tomatoes, sweet corn, black beans, red cabbage, fresh avocado, poblano peppers and toasted pepitas.I think a lot people make this mistake where theyll just have a sandwich or a simple salad or a yogurt and its not a flavorful experience so they find themselves snacking on [sugary treats like] gummy candies in the afternoon.

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Tracy Anderson Gives Health and Fitness Tips for the Office - People - PEOPLE.com

President Trump may tap a green-eyed superhero with a hair-trigger temper to whip Americans into shape, a new report said Thursday.

Brooklyn-born Lou Ferrigno, who played The Incredible Hulk in the 70s and early 80s CBS TV series of the same name, wants to head up the Presidents Council on Fitness, Sports and Nutrition to help get the US fit and healthy.

I have been corresponding with President Trump because I want to change America and make America healthy again. I am a top choice for them. I feel I am the best candidate for that, the bodybuilder and two-time Mr. Universe told the Daily Mail.

Nobody can surpass what I do, especially the life I have lived, what I have overcome and my passion with bodybuilding and fitness.

Ferrigno, 65, said he became pals with the exercise-averse Trump, 71, while appearing on Celebrity Apprentice and was as gung-ho taking on the role as his Marvel Comics character would be thrashing a bevy of bad guys.

The council is part of the Department of Health and Human Services and focuses primarily on public awareness campaigns a natural for the actor-turned-fitness guru.

Ferrigno, an avid Trumpster, said hes not worried that his lefty pals in Tinseltown will shun him for working for Trump.

Trump is a great president. America voted for him and I am a top choice for him. It is a shame because we have so many different problems. I feel safe with him when it comes to homeland security for our people, he told the website.

Trump, a solid athlete in military school, famously disdains exercise, contending it does more harm than good.

In the book Trump Revealed, Mike Kranisch and Marc Fisher of the Washington Post wrote about Trumps battery theory of energy.

After college, after Trump mostly gave up his personal athletic interests, he came to view time spent playing sports as time wasted. Trump believed the human body was like a battery, with a finite amount of energy, which exercise only depleted. So he didnt work out, they wrote.

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Lou Ferrigno wants to head Trump's fitness council - New York Post