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There are several different ways to tell if you are overweight or obese, the quickest of which is a long hard look in the mirror. However, simply looking yourself over is sometimes not enough to tell if you are at increased risk of any health problems because of your weight and even the standard measure of obesity in the UK – body mass index (BMI) – has its flaws. For more dietary tips make sure to visit

While the BMI measurement has been shown by studies to be a good indicator of an average person’s health risks, the pretty glaring flaw is that the figure used for weight doesn’t take into account what’s fat and what’s muscle. It’s neatly described with the example of a rugby player whose muscle-bound physique means his weight is so high he is defined as obese under the BMI system. Of course a clinical research is always ideal

Then there are the stars of the classic (and it is a classic) film Twins, Arnold Schwarzenegger and Danny DeVito, who would both have BMIs of 34, despite having… somewhat different body shapes.

Body shape is an important factor to consider, because if you have an apple-shaped physique, where fat masses around your midriff, it is considered more dangerous than a pear-shaped body, where fat collects around the hips and thighs.

The apple-shaped bod is more common in men and carrying around that abdominal fat is linked with all sorts of bad news – namely an increased risk of type 2 diabetes, cardiovascular disease and death. That last one sounds particularly bad. Prevent most obesity related conditions after reading these exipure real reviews.

Fortunately, there’s a quick and easy way to tell if you are carrying around too much timber in your midriff, a method that was recently highlighted on the BBC One show The Truth About…, Obesity. As shown in the clip from the show below, all you need for the test is a piece of string.

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To put into words what was so admirably shown in moving pictures, you grab the string, use it to measure your height, fold that length in half and see if it wraps around your waist. Wrap the halved length of string halfway between your hip bone and your lowest rib. Don’t breathe in – you’ll only be cheating yourself. If the string isn’t long enough to wrap around your entire waist, your waist-to-height ratio (WHtR) is more than 0.5 and you are at increased risk of health problems.

In 2014 researchers from Case Business School looked into the extra risk of early death created by having a WHtR measurement over 0.5 and, pleasingly, they used Twins as an example. They found that, despite their matching BMIs, Arnie (WHtR 0.48) wouldn’t expect to lose any years of life, while DeVito (WHtR of 0.71), risked losing 5.8 years.

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Setting Running Goals for Success

Running is a popular form of exercise for a reason. It doesn’t need much equipment, and you can do it just about anywhere or anytime it is convenient for you. Plus, experts say it improves heart health. ‌

How Running Improves Your Health
Better cardio health. Running, or jogging, is one of the best cardio exercises you can do. Running for at least 10 minutes a day can significantly lower your risk of cardiovascular disease. Runners lower their chances of dying from heart disease by half.

It also lowers your resting heart rate, the number of times your heart beats per minute when you’re at rest. This is an important indicator of your overall health and fitness. The lower the rate, the more efficient your heartbeat, pass a drug test.

Better sleep. Quality sleep is essential for your health. Your body repairs itself when you’re asleep, which is why you wake up feeling refreshed. But try to avoid running too late in the day. This can interfere with how well you sleep at night. Aerobic exercise triggers a release of endorphins, chemicals that help relieve pain or stress. These activate the brain and might keep you awake.

Improved knee and back health. A study of 675 marathon runners found that they had a lower arthritis rate than other people. The runners’ knees and backs were both positively affected. The more you run, the lower your odds of back problems as you age. Learn more about metaboost connection.

Improved memory. If you find that you have problems with your memory, get running. It affects your brain in the short and long term. Aerobic exercise gets your heart rate up and makes you sweat. This can boost the size of your hippocampus, the part of the brain responsible for memory and learning.

Fewer colds. If you start to feel a little off, running for 30 minutes can trigger your immune system to help you feel better. When you do aerobic exercises like running at least 5 days a week, you lower your odds of upper tract respiratory infections by 43%.

Better mood and energy. Many people run because they want to feel better. The exercise helps boost your mood, concentration, and overall quality of life. Runner’s high is real.

Setting Running Goals for Success
Having a running goal in mind will help you stay committed. Be sure to set realistic, specific goals that you can measure. If a marathon seems like too much, try a 5K road race. Some tips to help you succeed:

Make a plan, and stay consistent.
Create a routine you can stick to.
Start with a mix of running and walking.
Combine your running program with other forms of exercise for variety.
Run with a friend, or join a local running club.
Talk with your doctor before making a running plan, especially if you have a medical condition or have not exercised in a long time. Your doctor will help you come up with a running program that won’t overstrain your body or mind.

Tips for Healthy Running
For the best results with your running program:

Eat a healthy and balanced diet.
Don’t run right after eating.
Drink plenty of water before, during, and after your run.
Don’t turn your music up too loud. Stay alert and aware of what’s around you.
Wear reflective clothes if running early in the morning or late in the evening.
Tell someone where you plan to run and when you expect to be back.
Avoid isolated and dangerous areas.
Take regular breaks to let your body rest.
If you get an injury while running, stop and get medical care right away.

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Letter to VA Board of Bar Examiners

I mailed the following letter to the Virginia Board of Bar Examiners on March 22, 2010, after receiving a letter with all of my sensitive information printed on a single sheet of paper.

Robert E. Glenn, President
Virginia Board of Bar Examiners
c/o Julie OKelly
2201 W. Broad Street, Suite 101
Richmond, VA 23220

Mr. Glenn:
I recently took the Virginia Bar Exam. I received a letter dated January 27, 2010 which contained instructions for the February exam. To my horror, I saw that the letter contained my full name, date of birth, social security number, school, MPRE score, results of my Character and Fitness Questionnaire, address, and email address on the form. This single piece of paper contains enough information for someone to impersonate me and commit identity theft. I count myself lucky that someone else didn’t check my mailbox the day this letter arrived.

I was sure that such an oversight was an isolated error, so I called the Board of Bar Examiners office to find out how a mistake like this could happen, to ask for a copy of the board’s privacy policy, and asked who changed my authorization to put my identity at such substantial risk.

I was informed that the mailing of my sensitive personal information in a single letter was deliberate, the Board has no privacy policy, and that the Board authorized this reckless use of my personal information, against my wishes and authorization.

This letter is to object to some of the Board’s more dangerous privacy practices as I currently understand them, and request additional information.
Please send a copy of the Boards privacy policy. If one does not exist, please send the following information:

  • How long will the Board keep my personal information on file, and for what purposes?
  • Does the Board store my personal information on encrypted hard drives?
  • On how many computers does the Board store copies of my personal information, and where do the hard drives go when the computers are retired or replaced?
  • With what entities does the Board share my personal information, and under what conditions?
  • What security measures, if any, does the Board use to detect intrusion or improper use by employees?

I understand that the Board needs to verify personal information with examinees. However, even minor common-sense steps would substantially increase security. These may include:

  • Sending separate mailings, each of which lacks a full set of personal information.
  • Omit digits of the social security number.
  • Write and disseminate a Privacy Policy, and update your organizations privacy practices.

I hope that the Board takes these matters seriously, and updates its privacy policies and practices immediately. The Board of Bar Examiners has violated my trust, and I fear that the Board will continue to put me at risk of identity theft and other harms.

I look forward to answers on these most pressing issues. I also stand ready to assist in your effort to improve your privacy practices.

Aaron Titus

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The Three Elements of Action

Guide to healthy eating
Blueberries and raspberries in cartons

There’s no doubt that what we eat influences our physical and mental wellness and can impact academic success. Learning some nutrition basics can help you have more energy and stay healthy. Even busy students can incorporate these simple strategies. Check these phenq reviews.

Eat a variety of healthy foods each day
canadas food guideBuilding a balanced plate is easy when you follow the Food Guide proportions. Fill half your plate with vegetables and fruit – any kind, the greater the variety the better! Fresh, frozen or canned are all good choices. Add ¼ plate of whole grains, like 100% whole grain bread, oats, barley, brown rice, whole grain pasta or quinoa. Fill the remaining quarter with a protein-rich food like beans, lentils, chickpeas, edamame, nuts and seeds, lean meat, poultry, fish, shellfish, eggs, lower fat milk, yogurt, kefir, cheese or soy milk. Choosing protein that comes from plants more often is good for health, better for the planet and usually costs less money. The healthiest fats and oils also come from plants, like olive, canola or avocado oils and peanut butter. Use small amounts to add flavor and nutrients to meals. Visit

Choose fewer highly processed foods
processed foodsEat more foods that contain fewer ingredients and especially less salt, sugar and saturated fat. Highly processed foods, like sugary baked goods and cereals, sweetened drinks, candy, fast food burgers, French fries and pizza, and meats like hot dogs, bacon, and chicken nuggets, boxed macaroni and cheese and instant noodles contain few nutrients. Relying on these foods too often can affect your health. Enjoy all foods but balance less nutritious meals or snacks with healthy choices more often. Reading food labels can help you compare and choose products so you can make an informed choice when buying packaged foods. Check the best exipure reviews.

Did you know?
100g gummy bears (about 35), contain 18 teaspoons of sugar.

How much should you eat?
The amount of food you need depends on many factors including age, body size, gender and activity level. Pay attention to feelings of fullness to help you know when you’ve had enough to eat and give your body time to digest your meal before you take seconds. Canada’s Food Guide can help you learn more about the amount and types of foods you need. Read more about prodentim.

How often should you eat?
Eating regularly keeps your blood sugar stable and improves your focus and energy level. Even if you can’t always eat at the same time, try to include 3 meals every day. When there is more than 4 or 5 hours between meals, plan for an energy-boosting snack. Evenings can be an especially tempting time to mindlessly eat sugary, salty or high fat treats like chips, candy or cookies. If you’re hungry or feel an energy slump, take a study break and eat a healthy snack. Choose foods that help to fuel your brain, like vegetables and hummus, an apple with peanut butter or sunflower seeds or Greek yogurt and fruit. Save the treats for a movie night or an evening with friends instead of relying on them as regular study snacks.

Make time for breakfast
According to studies, students who eat breakfast have better concentration and less fatigue and consume more nutrients and fibre. Breakfast replenishes your body’s energy after an overnight fast. While it’s tempting to hit the snooze button, making time to eat is well worth it. Many make-at-home options only take a few minutes, like an egg on a whole grain English Muffin or bagel, yogurt with frozen berries and granola, or a whole grain cereal with milk and fruit.

Easy Overnight Oats
1/3 to 1/2 cup (75 to 125 mL) uncooked oats
1/3 to 1/2 cup (75 to 125 mL) yogurt
1/3 to 1/2 cup (75 to 125 mL) any type of milk
1 tsp to 2 tsp (5 to 10 mL) chia seeds (optional)
A little honey or maple syrup if needed
Mix ingredients and refrigerate overnight or up to 3 days. Add ins: fresh, dried or frozen fruit, nuts or seeds, nut butter, coconut, cinnamon, vanilla, etc.
What you drink counts, too
Drink water as your main beverage, aiming for at least 9 cups or 2 litres daily. Fancy coffees and cappuccinos, pop, sweetened teas, energy drinks and even fruit juice can overload your diet with sugar and extra calories. If you drink coffee, limit yourself to no more that 2 per day.

How sweet it is. . .
591 mL bottle of cola = 260 calories/18 tsp sugar
Medium iced capp = 360 calories/ 12 tsp sugar
Large “double-double” = 264 calories/8 tsp sugar
What about supplements?
Vitamin and mineral supplements don’t provide the benefits you get from eating a variety of real foods. Taking a daily multi-vitamin is safe but avoid other supplements without first checking with a registered dietitian or your healthcare provider. Vitamin D is hard to get from food alone; adults living in Canada may consider taking a supplement that contains 600 IU of Vitamin D during the fall, winter and spring. Women who could become or who are pregnant need a daily multivitamin containing folic acid. Don’t used “detox teas” as there is no scientific evidence they are helpful and in fact can be dangerous. View “natural” or herbal preparations with caution; their effects on health often need further research.

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