Chimpanzee holding keyboard. Getty/Gravity Giant Productions

By Heather Scoville

Definition:

The Theory of Evolution has itself evolved quite a bit since the time when Charles Darwin and Alfred Russel Wallace first came up with the theory. Much more data has been discovered and collected over the years that have only helped to enhance and sharpen the idea that species change over time.

The modern synthesis of the theory of evolution combines several different scientific disciplines and their overlapping findings.

The original theory of evolution was based mostly upon the work of Naturalists. The modern synthesis has the benefit of many years of research in Genetics and Paleontology, among other various subjects under the Biology umbrella.

The actual modern synthesis is a collaboration of a large body of work from such celebrated scientists as J.B.S. Haldane, Ernst Mayr, and Theodosius Dobzhansky. While some current scientists assert that Evo-Devo is also a part of the modern synthesis, most agree it has so far played a very slight role in the overall synthesis.

While most of Darwin's ideas are still very much present in the modern evolutionary synthesis, there are some fundamental differences now that more data and new disciplines have been studied. This does not, in any way, take away from the importance of Darwin's contribution and, in fact, it only helps support most of the ideas Darwin put forth in his book On the Origin of Species. The three main differences between the original Theory of Evolution through Natural Selection proposed by Charles Darwin and the most current Modern Evolutionary Synthesis are as follows:

Thanks to years of dedicated research by scientists across many disciplines, we now have a much better understanding of how evolution works and a more accurate picture of the change species undergo over a period of time. Even though different facets of evolutionary theory have changed, the fundamental ideas are still intact and just as relevant today as they were in the 1800s.

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What Is Modern Evolutionary Synthesis? - Definition

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Guide to Chattanooga Vegan Restaurants, Vegetarian Restaurants, Natural Foods, & Health Food Stores.

423-355-5486

Tue-Thu 10:30am-3:00pm, Fri 10:30am-8:00pm, Sat-Sun 10:30am-3:00pm

Vegan cafe and bakery near Coolidge Park, opened summer 2013. Offers gluten-free options, with most dishes being oil free. Has donuts, pizza, burgers, and more. Wheelchair accessible. Accepts credit cards. Moderate.

423-752-5224

Mon-Sat 11:00am-10:00pm, Sun 12:00pm-3:00pm

Serving vegan food in Chattanooga since late 2009. Sandwiches, nachos, seitan and tofu clubs, philly, BBQ tofu, cajun carrot cakes, pot stickers, hummus, cheeky wings, mashed potatoes, and more. Simple atmosphere with some tables and a bar. Different theme nights like movie pizza night. Inexpensive.

423-800-0676

Mon-Fri 6:00am-6:00pm, Sat 8:00am-2:00pm, Sun 10:00am-2:00pm

Full service vegetarian cafe with both drip and espresso coffee options as well as vegan and salad options. Also is a spin and yoga studio with personal training and group fitness. Offers full service bathrooms with showers and Wi-Fi for customers. Has outdoor seating. Wheelchair accessible. Accepts credit cards. Inexpensive.

423-805-4440

Mon-Fri 7:00am-6:00pm, Sat 8:00am-4:00pm

Open Apr 2014, this organic juice bar offers primarily raw food. Has salad and snack foods. Wi-fi. Has outdoor seating. Wheelchair accessible. Accepts credit cards. Moderate.

352-516-4040

Mon-Fri 7:30am-5:00pm, Sat 9:00am-4:00pm

Juice bar built with recycled and sustainable materials, opened fall-2015 in Southside Chattanooga. Offers cold pressed juice, smoothies, acai bowls, grab n go salad and snacks. Inexpensive.

423-236-2300

Mon-Thu 7:00am-9:00pm, Fri 7:00am-4:00pm, Sun 9:00am-6:00pm

Market and deli/salad bar with seating. Stocks vegan groceries in addition to grain, flour, soy analogs, and other items. No meat. Has outdoor seating. Wheelchair accessible. Accepts credit cards. Inexpensive.

423-752-4020

Serves meat, veg options available. Mostly a breakfast place, has biscuits and gravy, tofu hash, faux chorizo, and soymilk available for coffee. Open space with wood floors with brick walls. Accepts credit cards. Inexpensive.

423-396-9898

Serves meat, veg options available. Small diner style Chinese restaurant. Has vegetarian food options on the menu. Accepts credit cards. Moderate.

423-826-5000

Mon-Sun 11:00am-9:00pm

Serves meat, veg options available. Franchise restaurant offering a separate vegan menu with dairy removed - ask for it. Free Wi-Fi. Has outdoor seating. Wheelchair accessible. Accepts credit cards. Moderate.

423-266-5564

Mon-Thu 11:00am-10:00pm, Fri-Sat 11:00am-12:00am, Sun 11:00am-10:00pm

Serves meat, veg options available. Part of hippie themed pizzeria chain with choices for vegans and vegetarians, including tofu, tempeh, vegan cheese, and fresh veggie toppings for pizza. Upbeat casual environment with big screen TVs. Has Wi-Fi. Has outdoor seating. Wheelchair accessible. Accepts credit cards. Moderate.

423-386-5612

Serves meat, veg options available. Thai food and sushi restaurant. While menu is predominately meat, you can choose tofu as the protein option in some of the main entrees. Note: Their curry sauces may contain fish sauce. Has outdoor seating. Accepts credit cards. Moderate.

423-893-5506

Serves meat, veg options available. Part of a large nationwide soup and salad bar chain. All-you-can-eat buffet salad bar, plus special of the day, fruits, breads and soups. Ingredients are not organic. Online menu denotes all vegan items: soupersalad.com/Special%20Diets.pdf Open daily. Accepts credit cards. Inexpensive.

423-648-6262

Serves meat, veg options available. Comfortable and casual American Mexican restaurant with several lacto vegetarian options on the menu and has a separate vegan menu with around 10 items plus sides. Try the vegetarian jerk taco, sweet potato fries, and mango salsa. Has outdoor seating. Accepts credit cards. Moderate.

423-468-1777

Serves meat, veg options available. Locations in several states and one in Canada. Offers a vegan burger in a make-your-own sandwich option with several vegan breads and spreads available, salads with vegan house dressing, fruit bowls, iced tea with organic sugar, juice bar, and coffee. Open daily. Has outdoor seating. Accepts credit cards. Inexpensive.

423-475-5350

Serves meat, veg options available. There is a vegan on shrooms burger and a couple ovo/lacto vegetarian ones (the southwestern pattie and the mushroom melt), but everything else if meat so be warned if you choose to eat here. Moderate.

423-855-2511

Mon-Sat 8:00am-9:00pm, Sun 9:00am-9:00pm

"The healthy supermarket." Market chain offering choices in fresh local and organic produce, salad and hot food bar, bulk staple, bakery, vegan-friendly items, and other natural grocery. Accepts credit cards.

423-702-7300

Mon-Sun 7:00am-9:00pm

Large, full-service natural food store with a vegetarian friendly deli, hot foods, and salad buffet bar. Seating provided indoor and outside. Accepts credit cards.

423-362-8502

Mon-Fri 7:00am-4:00pm, Sat-Sun 8:00am-4:00pm

Coffee house serving direct traded and hand brewed coffee. Offers pastries including vegan gluten free donuts (call to check). Wi-fi. Wheelchair accessible. Accepts credit cards.

Once-a-month update on the latest veg related news, global restaurant and travel highlights, plus giveaways!

Voted "Best Vegetarian Restaurant Guide" on the Internet, this is the place to find good vegan restaurants & healthy food! HappyCow was created to assist in making healthy vegetarian food available to all wherever possible. These Chattanooga vegetarian and vegan restaurant listings are primarily from you, the users, and some maybe arbitrary, outdated, or incomplete. If you are a local to Chattanooga, TN and know of any places (vegetarian restaurants Chattanooga) that are not included here please add them. HappyCow and its creators claim no responsibility for any information that might be inaccurate in any way.

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Vegan/Vegetarian Restaurants, Healthy, Organic ...

Causes

On the surface, the most apparent cause of the Enlightenment was the Thirty Years War. This horribly destructive war, which lasted from 1618 to 1648, compelled German writers to pen harsh criticisms regarding the ideas of nationalism and warfare. These authors, such as Hugo Grotius and John Comenius, were some of the first Enlightenment minds to go against tradition and propose better solutions.

At the same time, European thinkers interest in the tangible world developed into scientific study, while greater exploration of the world exposed Europe to other cultures and philosophies. Finally, centuries of mistreatment at the hands of monarchies and the church brought average citizens in Europe to a breaking point, and the most intelligent and vocal finally decided to speak out.

The Enlightenment developed through a snowball effect: small advances triggered larger ones, and before Europe and the world knew it, almost two centuries of philosophizing and innovation had ensued. These studies generally began in the fields of earth science and astronomy, as notables such as Johannes Kepler and Galileo Galilei took the old, beloved truths of Aristotle and disproved them. Thinkers such as Ren Descartes and Francis Bacon revised the scientific method, setting the stage for Isaac Newton and his landmark discoveries in physics.

From these discoveries emerged a system for observing the world and making testable hypotheses based on those observations. At the same time, however, scientists faced ever-increasing scorn and skepticism from people in the religious community, who felt threatened by science and its attempts to explain matters of faith. Nevertheless, the progressive, rebellious spirit of these scientists would inspire a centurys worth of thinkers.

The first major Enlightenment figure in England was Thomas Hobbes, who caused great controversy with the release of his provocative treatise Leviathan (1651). Taking a sociological perspective, Hobbes felt that by nature, people were self-serving and preoccupied with the gathering of a limited number of resources. To keep balance, Hobbes continued, it was essential to have a single intimidating ruler. A half century later, John Locke came into the picture, promoting the opposite type of governmenta representative governmentin his Two Treatises of Government (1690).

Although Hobbes would be more influential among his contemporaries, it was clear that Lockes message was closer to the English peoples hearts and minds. Just before the turn of the century, in 1688, English Protestants helped overthrow the Catholic king James II and installed the Protestant monarchs William and Mary. In the aftermath of this Glorious Revolution, the English government ratified a new Bill of Rights that granted more personal freedoms.

Many of the major French Enlightenment thinkers, or philosophes, were born in the years after the Glorious Revolution, so Frances Enlightenment came a bit later, in the mid-1700s. The philosophes, though varying in style and area of particular concern, generally emphasized the power of reason and sought to discover the natural laws governing human society. The Baron de Montesquieu tackled politics by elaborating upon Locke's work, solidifying concepts such as the separation of power by means of divisions in government. Voltaire took a more caustic approach, choosing to incite social and political change by means of satire and criticism. Although Voltaires satires arguably sparked little in the way of concrete change, Voltaire nevertheless was adept at exposing injustices and appealed to a wide range of readers. His short novel Candide is regarded as one of the seminal works in history.

Denis Diderot, unlike Montesquieu and Voltaire, had no revolutionary aspirations; he was interested merely in collecting as much knowledge as possible for his mammoth Encyclopdie. The Encyclopdie, which ultimately weighed in at thirty-five volumes, would go on to spread Enlightenment knowledge to other countries around the world.

In reaction to the rather empirical philosophies of Voltaire and others, Jean-Jacques Rousseau wrote The Social Contract (1762), a work championing a form of government based on small, direct democracy that directly reflects the will of the population. Later, at the end of his career, he would write Confessions, a deeply personal reflection on his life. The unprecedented intimate perspective that Rousseau provided contributed to a burgeoning Romantic era that would be defined by an emphasis on emotion and instinct instead of reason.

Another undercurrent that threatened the prevailing principles of the Enlightenment was skepticism. Skeptics questioned whether human society could really be perfected through the use of reason and denied the ability of rational thought to reveal universal truths. Their philosophies revolved around the idea that the perceived world is relative to the beholder and, as such, no one can be sure whether any truths actually exist.

Immanuel Kant, working in Germany during the late eighteenth century, took skepticism to its greatest lengths, arguing that man could truly know neither observed objects nor metaphysical concepts; rather, the experience of such things depends upon the psyche of the observer, thus rendering universal truths impossible. The theories of Kant, along with those of other skeptics such as David Hume, were influential enough to change the nature of European thought and effectively end the Enlightenment.

Ultimately, the Enlightenment fell victim to competing ideas from several sources. Romanticism was more appealing to less-educated common folk and pulled them away from the empirical, scientific ideas of earlier Enlightenment philosophers. Similarly, the theories of skepticism came into direct conflict with the reason-based assertions of the Enlightenment and gained a following of their own.

What ultimately and abruptly killed the Enlightenment, however, was the French Revolution. Begun with the best intentions by French citizens inspired by Enlightenment thought, the revolution attempted to implement orderly representative assemblies but quickly degraded into chaos and violence. Many people cited the Enlightenment-induced breakdown of norms as the root cause of the instability and saw the violence as proof that the masses could not be trusted to govern themselves. Nonetheless, the discoveries and theories of the Enlightenment philosophers continued to influence Western society for centuries.

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the Enlightenment - SparkNotes

By Katelyn Herlein | 8 hours ago Dont sweat the small stuffespecially your workout gear. From the best basics to borrowed-from-the-boys styles here are 20 cool sweatshirts for women thatyou need to see. More By Karla Walsh | 21 hours ago "Yoga has been linked to positive sexual function for both women and men," says Debby Herbenick, PhD, author of The Coregasm Workout and associate professor at Indiana University in Bloomington. From increased flexibility to more mindfulness to familiarity withand confidence inyour body, the benefits of the bendy practice can really pay off in the bedroom, Herbenick says. Yoga need not stay in the studio, though. Try these 10 poses that do double duty as knock-your-socks-off sex positions. More By Grokker.com | 23 hours ago All the deliciousness of a muffin with more protein, fewer carbs, and zero added sugar? Yes, please. More By Luna Ward / DivineCaroline.com | 1 day ago Just because you're new to nail art doesn't mean you can't rock decked out digits. We know 3D nails and freehand masterpieces can look intimidating, but with the right tools and tutorials achieving these on-trend nail designs doesn't have to be hard. We rounded up our favorite easy nail looks for no-hassle pro results. More By Molly Ritterbeck | 2 days ago Not sure what's causing your (literal) pain in the neck? We break it down and offer some solutions. More By Shannon Bauer | 2 days ago Love them or hate them, everyone has an opinion about mushrooms. If you fall firmly in the latter camp, just try one of these 14 mushroom recipes. You'll no longer put these babies in the cornerof your plate. More By Katelyn Herlein | 2 days ago Wanna know how many calories you burned today?Let a caloriecounter watchdo the math for you. More By Moira Lawler | 2 days ago We've dug through thousands of stock photos over the years, all in the name of showing you how to perfect your exercise form. But some of the photos we encounter feature exactly what not to do. Here, a few with the most appalling form, plus how the modelor youcan fix it. More By Jessi Wilson / DivineCaroline.com | 3 days ago Ditch the blow dryer, the curling iron and the straightener with these fab no-heat hair styles. Not only will you save tons of time getting ready, but skipping the heat will also keep your hair healthier and shinier in the long run. So, show your locks some love, and give these 11 hairdos a try. More By Beth Bishop, owner at The Phoenix Effect in West Hollywood | 5 days ago It's time to learn how to do a handstand, my fit friends. Why? For starters, handstands target your delts, lats, rhomboids, traps, arms, and coreeverything you want and need to look sexy as hell in a tank top. Second, you get the same benefits from handstands as you would from any other strength training exercise: increased lean muscle mass, improved mood, increased bone density, and increased strength, just to name a few. When I introduced handstands into my strength training, I was able to do many forms of overhead pressing heavier with stability in my joints that I never had before. And don't act like you don't want a pic of your badass handstand all over social media. Everyone loves a good party trick. More By Allison Ford / DivineCaroline.com | 6 days ago Science has come up with plenty of perfectly effective and safe emollients and moisturizers for human skin. But although alpha glucan oligosaccharide, cetyl acetate, and stearic acid may be wonderful compounds, they just cant compare with what nature provides. Carrot oil, avocado oil, shea butter, and grapeseed oil are all commonly used in better cosmetics to keep skin soft and supple, but the real superstar of natural skin softeners is almond oil. More By Shannon Bauer | 6 days ago Here's the thing about chicken wings: They're thought of as junk food, but they don't need to be. With 6 grams of protein per wing, chicken wings can be part of a healthy tailgate, as long as you DIY. That's where we come in: Check out these healthy chicken wing recipes that slash bad-for-you ingredients without sacrificing flavor. More By Jenna Autuori-Dedi | 1 week ago As a runner, having knee pain can be a real pain in the butt (OK, not really). But if you've ever gotten this achy-behind-the-knee feeling, or swelling and stiffness behind your knee, you know it may prevent you from crushing that next 5K or meeting up with friends for your weekend run in the park. Posterior knee pain means you have a bigger issue to deal withand ignoring it now won't help you later. Read on to discover some of the most common causes of chronic pain behind the knee joint and how to fix it so you can get back out there in no time. More By Abby Gilman / DivineCaroline.com | 1 week ago Good news for ladies considering short hair: Braids look great at every length. Go ahead, make the cut, and then add these braided hairstyles to your great big book of beauty ideas. More

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9/16/2015 PA SERS Approves New Investments Reports Quarterly Investment Performance The Board of the Pennsylvania State Employees' Retirement System today approved four investments and announced the fund's investment performance through June 30.

8/14/2015 Gov. Wolf Appoints Chairman Gov. Tom Wolf has appointed David R. Fillman as Chairman of the Board for SERS. Mr. Fillman has been serving on the SERS Board for the past 14 years.

Mr. Fillman replaces Glenn E. Becker, whose term expired in May. Mr. Becker will continue to serve the SERS Board.

7/9/2015 Pension Reform Update Earlier today, Governor Tom Wolf vetoed Senate Bill 1, which would have instituted retirement benefit changes for current and prospective SERS members.This veto was in addition to his recent veto of the 2015-16 General Fund Budget.

If you are a current SERS member who has not yet retired, please know that SERS will continue to monitor legislation that could affect your future benefits and notify you of any important information.

If you are a SERS retiree, rest assured that your annuity payments will continue as scheduled and are unaffected by any budget negotiations and impasse.

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Pennsylvania State Employees' Retirement System

Overall If you have been thinking about making a move to one of the best places toretire in Pennsylvania we can help you make an informed choice. This website will give you useful information about the best places to retire in Pennsylvania, including the top active adult retirement communities. Pennsylvania, the Keystone state, had just under 12.8 million people in 2012. It has two large cities, Pittsburgh and Philadelphia; many mid-sized cities like Erie and Lancaster; and many small towns and rural areas. The north central portions of Pennsylvania tend to be sparsely populated and offer excellent outdoor recreation. PA has 50 miles of coastline on Lake Erie. The Wikipedia entry for Pennsylvania has more facts.

Pennsylvania Climate The Pennsylvania climate is called humid-continental. There are 4 seasons. Summers are hot and winters are cold with frequent snowstorms. The northwestern part of the state experiences lake-effect snowstorms from Lake Erie.

Economy & Home Prices Pennsylvania's 2011 per capita income, $27,824, was near the United States average. Median home prices are usually much less expensive than in rest of the U.S. The median home in the Erie area sold for $104,700 vs. the national median of $176,600 in the first quarter of 2013. In the Philadelphia area the median home goes for $197,700. Wealthy suburbs around Philadelphia are much more expensive, although the statewide median was $138,000 in early 2012.

Pennsylvania Taxes

Tax Burden:Pennsylvania has much higher than average tax burden - at 10.2% it is the 11th highest in the nation.When it comes to taxation of retirees, however, its reputation as a high tax state is not exactly accurate.

Marginal Income Tax Rates.When it comes to taxable income, PA has one of the lowest income tax rates - a flat rate 3.07% (although in certain towns there are additional income taxes).

Retirement Income Exemptions.Military incomes are not taxed.Commonly recognized pension, old age, or retirementbenefits paid after becoming eligible to retire, and retiring are not taxable.

Social security exemption.Social security is not taxed.

Sales Tax:State sales tax is 6%.

Property Taxes:Property taxes are one reason why the state has a reputation as a high tax state.

Miscellaneous Taxes.PA has one of the highest gasoline taxes.

Estate and/or Inheritance Taxes.Pennsylvania is one of 7 states that collects an inheritance tax.

Linkto Pennsylvania Department of Revenue

Certified Retirement Communities Pennsylvania does not have a certified retirement community program.

Best retirement communities in Pennsylvania Pennsylvania can be a great state for active adults and people over 50. It has a very low cost of living and many livable cities and small towns. Some of the best places for retirement in Pennsylvania are its charming small college towns like Carlisle, Lewisburg, Meadville, Titusville, Lancaster, and Swarthmore. Located in State College is one of the newer phenomemons in retirement living, a university related retirement community, The Village at Penn State. Pittsburgh is not only a great bargain but it is a livable city that is enjoying a renaissance. It has been singled out as America's 8th most literate city. Philadelphia offers an excellent urban retirement with plenty to do and places to live.

Free eBook - Baby Boomers Guide to Selecting a Retirement Community - 16 Factors Download this free eBook and use its fun exercises to help you find your perfect active adult retirement community.

Click on the Pennsylvania retirement town reviews on the right to find out more.

Link:
Pennsylvania retirement guide - Topretirements.com

More than wed probably like to admit so many of our days are spent in a state of self-delusion, an internal monologue of justifying our actions, both good and bad. When we do something wrong, our evolutionary instincts kick in and we do anything we can to not acknowledge the obvious: sometimes, its all our fault.

The examples should sound familiar: We get necessary and helpful feedback from a boss or colleague, only to snarl under our breath, but failing to realize the foolishness on our end. We become aware of our declining efficiency, so instead of treating the disease we treat the symptoms and we chug coffee only to crash an hour later face-first into our keyboard (and then we go searching for productivity hacks because our workload is too high).

Over time, this becomes our routine, our default reaction, and we fail to stop and reflect on what were doing. To make it even more difficult, many of us dont have the luxury of someone being accountable for us (who does?), helping us recognize our mistakes and their repercussions.

Catching ourselves before we engage in our typical default reactions is one of the greatest challenges of our lives, but when done relentlessly and with discipline and moments of reflection, mindfulness ensues. Its human nature to first experience and then explain. How difficult it is to be in the midst of trolling, stopping yourself and admitting, Wait a minute, Im trolling right now because this persons opinion just sucker-punched my ego, and I feel a visceral desire to tell this person theyre an idiot so I can feel better! Instead, we hit send and then explain why we did it.

Its human nature to first experience and then explain.

In the words of Harvard Business Review writer Anthony K. Tjan, there is one quality that trumps all, evident in virtually every great entrepreneur, manager, and leader. That quality is self-awareness. The best thing leaders can [do] to improve their effectiveness is to become more aware of what motivates them and their decision-making.

Taking pause, and allowing a moment of reflection where we gain clarity and realize our foolishness is so vital to cultivating self-awareness. Youre fighting against all your adaptive and evolutionary behaviorsyour mind is hardwired to protect itself at all timesso instead of expending energy on fruitless actions for the sake of a damaged ego, you pause, reflect, and do whats best for you.

Self-awareness is defined as conscious knowledge of oneself; its a stepping stone to reinventing oneself, learning to make wiser decisions, and helps you tune into your thoughts and feelings. So often we place blame on externalities because its the easiest excuse, when in fact we should be thinking about our thinking, reflecting, trying on different perspectives, and learning from our mistakes.

The Roman philosopher Seneca once said, For a person who is not aware that he is doing anything wrong has no desire to be put right. You have to catch yourself doing it before you can reform.

There isnt one way to exercise self-awareness, and everyone will meet it in different ways, so below I will outline a few tactics that I hope will help you in this arduous yet equally rewarding practice.

The force that can save the amateur is awareness, particularly self-awareness. But the amateur understands, however dimly, that if she truly achieved this knowledge, she would be compelled to act upon it. To act upon this self-awareness would mean defining herself, i.e., differentiating herself from the tribe and thus making herself vulnerable to rejection, expulsion, and all the other fears that self-definition elicits. Steven Pressfield, Turning Pro

To be conscious of who you are, how you think, and what you do is invaluable because it leads to self-knowledge, and in turn, change. Perhaps this is why in practices like Alcoholics Anonymous and cognitive behavioral therapy they first help the individual become self-awareto be conscious of their fears, thoughts, behaviors, mustering the courage to own it, and using that awareness to facilitate behavioral change.

The dedication required to change our mind and behavior is the fight of our lives. Its within human nature to habituate, to create routines, so that our brain exerts less effort and spends less energy. The potential danger in this is that we can get too comfortable doing the wrong things, and as Seneca previously said, if we are unaware of it we may have no desire to be put right.

What makes this pursuit particularly difficult is because it isnt a popular topic of discussion in our culture. Its not championed in the institutions that raise us. It is extremely difficult to humbly admit a shortcoming instead of fabricating a tale to mitigate the blow.

It is extremely difficult to humbly admit a shortcoming instead of fabricating a tale to mitigate the blow.

And theres the crux of searching for self-awareness: Do we embrace the ignorance is bliss adage when a bright light shines on our flaws? Do we simply escape the reality of who are and let the tides of the day carry us adrift? Or we do face ourselves and move onward towards a path that allows us to reinvent ourselves to embrace our best, truest selves, regardless of how painful it may be at times?

Dont let those who have fallen into a comfortable groove tell you that this is how life is supposed to be lived. Reflect on your shortcoming, understand the source of its weakness, observe your own contributions or lack thereof, and deeply internalize the lesson so that next time you can play a bigger role. Its going to be hard, because the mind will thrive to defend you from any opposing information or perspective. It will push for unrealistic attitudes to make you feel better because, hey, you need to survive. This isnt only our default reaction, its simply human nature.

Meditation is a rich and powerful method of study for anyone who knows how to examine his mind, and to employ it vigorously. I would rather shape my soul than furnish it. There is no exercise that is either feeble or more strenuous, according to the nature of the mind concerned, than that of conversing with ones own thoughts. The greatest men make it their vocation, those for whom to live is to think. Montaigne, Essays

At the end of the day, before I go to sleep, I spend ten to twenty minutes meditating. What that really means is I sit there in the dark reflecting on my day, playing the events in my head and pinpointing where I made mistakes.

I ask myself a series of questions to help me digest my day: Did I do what was required of me? Why was I nervous when speaking to that stranger? What did I learn today that was useful? Was I kind to others, to myself? Did I exercise? Why did I check Instagram 10 times in the midst of company? When my friend was telling me a story, why did I tune out?

I do this in hopes that tomorrow I can approach the day with clarity and a better mindset and to acknowledge where I fell short so that I can improve. But you dont have to meditate in the sense that youre sitting cross-legged with your eyes closed. You can journal your thoughts. You can simply think out loud while pacing around your room. You can discuss it with a close friend, asking them for their perspective so it can shine a light on your misperceptions.

Self-reflection can take place anywhere at any time. After a heated debate or after realizing a failure, stop yourself from reacting emotionally (which is difficult, for sure). Instead, reflect on the event, look at the individual parts, and be curious as to why it didnt work out. Seek to understand, not to be right. Where are the faults? What was missed? What piece of the puzzle is missing to help you understand, to alleviate the frustrations, to put the event into perspective? In these moments youre filled with insecurities and misperceptions. This is far more helpful for devising a solution than ranting and complaining.

Seek to understand, not to be right.

To be a philosopher is not merely to have subtle thoughts, nor even to found a school . . . it is to solve some of the problems of life, not only theoretically, but practically. Henry David Thoreau

If you look at any story where the hero is aided by a wise teacherLuke Skywalker and Yoda; Frodo and Gandalf; Harry Potter and Dumbledore; the grandmaster and the novice; the general and the soldierwhat were seeing is the teaching of practical wisdom from teacher to student. The common themes of sacrifice, selflessness, humility, courage, duty, honor, are all aims that we strive for in our daily lives but we sometimes lose our focus. These mentors were around to instill a moral code in their pupils. When we dont have a more experienced colleague to nudge us back into place, philosophy can serve as our guide, our champion.

The challenge, of course, is remembering to return to our philosophy the way we would call a friend in a time of despair.Its not so much about fully embracing one philosophical (or religious) schoolStoicism or, say, Buddhismbut to take principles, practical wisdom that has been talked about throughout all of human history, and to utilize it in your life. Sometimes, we need a little do this, not that.

For example, after realizing that you had wasted your most creative hours manicuring your social media profiles, can you learn from that error? Can you admit to yourself, I messed up. Time to get to work. Or will you just blame writers block or some bogus excuse? Is there a specific quote or mantra or passage from a book that can help you refocus your energies to stop procrastinating and actually do the work? Or perhaps you have a hero that you look up to. Is that what they would do? Stumble around and blame the muse or actually sit down and work?

Roman philosopher Epictetus once said that a good philosophy is, Self-scrutiny applied with kindness. You must learn to face yourself, to admit mistakes, to learn from them, and to let that awareness motivate and change you. Because frankly, who else is responsible for the quality of your life? Above all, you have to be compassionate with yourself because this change is a slow and steady process, a struggle to override old habits and to ultimately form new ones that define who you become.

You must realize that this process of exercising self-awareness is increasingly difficult because everything from cultural influences to your ancient brain is fighting against you. It is far easier to throw a mental tantrum, to blame externalities, to flee from the painful reality of our flaws and mistakes.

***

The late, great Maya Angelou once said that, When you know better, you do better. Once you have made a mistake and learned from it, you are put in a position to act out your lessons learned. Theres a reason were told to keep a budget to fix financial woes, or to keep a food diary when trying to eat right: self-knowledge is power. Without a clear view of our mental landscape, its easy to fall back on bad habits, to repeat the same errors we did yesterday. (And even if we do, thats just another opportunity to learn about ourselves.)

Self-improvement is not about finishing a book or a seminar. Self-awareness is a practice, a muscle that grows with time and effort that ultimately provides us strength. We are in a constant state of change, adapting to our cultural influences and our individual experiences. The more we learn to be conscious of our impulses, thoughts, and actions, while also keeping in mind our principles that foster practical wisdom, we can more easily become our best selves.

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Why Self-Awareness Is the Secret Weapon for Habit Change

Excessive body weight contributes to snoring and obstructive sleep apnea, in addition to being a major influence on general health and well-being. Obstructive sleep apnea occurs in about 50-60 percent of those who are obese.

A recent report from the National Center for Health Statistics concludes that 35 percent of adults exercise regularly (more than 6 of 10 dont), and nearly four in 10 arent physically active. Lack of exercise can increase the risk of diabetes, heart disease, and stroke. The CDC estimates that about 112,000 deaths are associated with obesity each year in the United States. However, this estimate is likely to change in the future as more data become available.

Proper diet and exercise are the mainstays for a healthy lifestyle, although many Americans turn to costly fad diets and exercise programs that fail to provide weight loss and a healthy lifestyle. The basic tenets to gradual weight loss and good health include developing healthy eating habits and increasing daily physical activity.

Self-Help Guidelines for Healthy Activity:

Start out slowly and build up activity gradually over a period of months. This will help avoid soreness and injury.

Try to accumulate 30 minutes or more of moderate-intensity cardiovascular activity each day. You can do all 30 minutes together or through short bouts of intermittent activity (e.g., 10 minutes at a time).

Add strength-developing exercises at least twice per week.

Incorporate physical activity into your day (walk to the office or store, take the stairs instead of the elevator, walk or jog at lunch time, etc.)

Make leisure time active garden, walk, ride a bike with family and friends, participate in an exercise class, join in a sports activity.

Select activities you enjoy, find satisfying, and that give you a feeling of accomplishment. Success leads to increased motivation to be physically active.

Be sure your activities are compatible with your age and physical condition.

Make it convenient to be active. Choose activities that are readily accessible (right outside your door) like gardening, walking, or jogging.

Try active commuting. Cycle, walk, or in-line skate to work or to the store.

Make your activity enjoyable listen to music, include family and friends, etc.

For those who are already moderately active, increase the duration and intensity for additional benefits.

Weight Loss Tips:

Take in fewer calories than you expend. Few people understand this basic, simple concept.

Eat nutrient dense foods such as whole grains, lean proteins, fruits, and vegetables.

Eat slowly, and wait 10-15 minutes before taking second helpings.

Dont eliminate everything you like from your diet. Eat those things in small amounts (pizza, candy, cookies, etc.).

Prepare healthy snacks that are easily available (cut carrots, apples, etc.).

Avoid buffets.

Drink plenty of water, especially immediately before meals.

The Healthy Weight Approach to Dieting:

Enjoy a variety of foods that will provide essential nutrients.

Three-quarters of your lunch and dinner should be vegetables, fruits, cereals, breads, and other grain products. Snack on fruits and vegetables. Eat lots of dark green and orange vegetables. Choose whole-grain and enriched products more often.

Choose lower-fat dairy products, leaner meats and alternatives, and foods prepared with little or no fat. Shop for low fat (2% or less) or fat-free products such as milk, yogurt, and cottage cheese. Eat smaller portions of leaner meats, poultry, and fish; remove visible fat from meat and the skin from poultry. Limit the use of extra fat like butter, margarine, and oil. Choose more peas, beans, and lentils

Limit salt, caffeine, and alcohol. Minimize the consumption of salt. Cut down on added sugar such as jams, etc. Limit beverages with a high caffeine content (tea, sodas, chocolate drinks) and caffeinated coffee to two cups per day. Minimize alcohol to one to two drinks per day.

Limit consumption of snack foods such as cookies, donuts, pies, cakes, potato chips, etc. They are high in salt, sugar, fat, and calories, and low in nutritional value. Eat in moderation. If you are not hungry, dont eat.

Updated 1/11

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Diet and Exercise Tips | American Academy of ...

If you're frustrated by the body shape life handed you and think there's nothing you can do about it, you're wrong. Breakthrough science based on targeting specific types of body fat can help you lose inches in the most stubborn areas, namely your butt or your gut. Here are the revolutionary diet and exercise tips designed to help you reshape your body for life. While you're working on losing those pounds, learn the style secrets that will help you fake it until you make it.

Body Type: Pear (Full Hips, Thighs and Rear) If you fall into this category, the first secret to slimming down is to understand what type of body fat you're fighting. Those with large bottoms are carrying around extra subcutaneous fat. This fat that appears just below your skin is actually healthier than belly fat; unfortunately, it is also harder to get rid of. Subcutaneous fat is associated with healthy cholesterol levels and fewer heart attacks, but it also has less blood flow and holds onto calories, which makes it tough to burn off.

Diet Plan: Eat a Low-fat Diet Research shows that a low-fat diet actually helps break down stubborn fat cells in your bottom region.

Step 1: Cut Back on Saturated Fats To get on track with a low-fat diet, begin by cutting down on saturated fats, including animal sources such as high-fat dairy and red meats. Eliminate hidden saturated fats such as hydrogenated oils found in processed foods.

Next: The best exercise moves for pear shapes

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Dr. Oz - Diet and Exercise Plans for Your Body Type