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Is Walking Enough Exercise If It Doesn’t Make Your Heart Race? We Asked a Cardiologist

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There are seasons in life when a 15-minute walk is the most you can commit to your exercise routine—and, hey, that’s 100 percent okay. Maybe your job is more of a nine to nine than a nine to five right now, or childcare is monopolizing your free moments. Whatever the case, we asked a cardiologist to answer the age-old question is walking enough exercise? And the first thing you need to know is that the simple answer is yes.
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According to Michael Weinrauch, MD, a New Jersey-based cardiologist, the bottom line is that even the smallest neighborhood loop can have an immense impact on your health and well-being. “The take-home point here is that even 15 minutes a day of walking, without stopping, provides benefit with regards to cardiovascular morbidity and mortality,” he says. Morbidity refers to illness or disease, while mortality refers to death. Research has associated 15 minutes of activity with a 22 percent lower risk of death (mortality), and walking with a 43 percent reduced risk in stroke and reduction the risk factors of heart attack (morbidity), regardless of how fast your heart is beating. “Keep in mind, most of the research that has been done on the benefits of walking have been done without monitoring heart rates during physical activity. Remember, the Fitbit and smartwatch apps are still actually a relatively new phenomenon,” adds Dr. Weinrauch. Long story, short: The morbidity and mortality benefits of walking seem to occur regardless of your heart’s beats per minute (BPMs). 

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https://www.wellandgood.com/wp-content/uploads/2021/11/GettyImages-best-workouts-heart-health-VioletaStoimenova.jpgPhoto: Getty Images/VioletaStoimenova

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Click the link below for the article:

https://www.wellandgood.com/is-walking-enough-exercise/?utm_source=pocket_discover

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CaboBlanco Absolute Natural Reserve Costa Rica

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The Cabo Blanco Absolute Natural Reserve is a Nature Reserve of Costa Rica, part of the Tempisque Conservation Area in the province of Puntarenas, covering an area of 3,140 acres (12.7 km2) terrestrial and 4,420 acres (17.9 km2) marine on the southern tip of the Nicoya Peninsula near Montezuma-Cabuya and Mal Pais.

The site is home to the San Miguel Biological Station which was developed to promote and support teaching, research, and environmental education and has facilities that include classrooms, laboratories, and a reference library. The reserve was created in 1963 due to a campaign started by Olof Wessberg and was the first major conservation project in the country.

Up to the 1960s the lands that now constitute the Cabo Blanco Nature Reserve were being depleted of their natural forests for use as farm and pasture land. The emphasis in those days was to develop and increase agricultural production and cattle, and little concern was given to conservation of natural habitats.

Olof Wessberg (known as Nicolas) and Karen Mogensen arrived in Costa Rica in the 1960s in the pursuit of Karen’s dream of finding happiness in harmony with nature. They chose to establish themselves in the Nicoya Peninsula.

Soon after establishing themselves in a farm near the Montezuma area, they set up on an expedition to the Cabo Blanco area in search for native tree seeds to reforest their newly acquired farm. Upon arriving to the area, he was amazed at the abundant wildlife and the size of the trees in the area. This was like an oasis in the midst of a desert as all lands around had been devastated to give way to low-yield pasture and agricultural lands. Wikipedia

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An image from CaboBlanco Absolute Natural Reserve Costa Rica

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How Your Diet Affects Your Mental Health

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Active people tend to overthink what food is doing for their body—Is keto good for endurance? What’s the perfect post-training macro spread? Butter or no butter in my coffee?—but underthink what it’s doing for their mind. Yet you’ve probably noticed that what you eat impacts what’s going on upstairs. We’ve all devoured a cheat meal and afterward felt off, not just physically but also mentally and emotionally. And new research suggests that the connection between diet and mental well-being is a little more nuanced than scientists once thought.

Earlier studies suggest what you might expect: eating junk isn’t great for your brain. People who consume plenty of fruit, vegetables, and fish seem to be less at risk of depression compared to those who favor fatty meats, processed carbs, and sweets. But emerging research shows that even among healthy diets, some might be better for mental health than others. In a recent review published in Molecular Psychology, researchers analyzed 41 studies that sought to quantify the impact of various diets on clinical depression. The analysis accounted for a variety of eating plans including the Mediterranean diet, the DASH diet, and the Healthy Eating Index.

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This is your brain on food. Photo from Milles Studio/Stocksy.

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https://getpocket.com/explore/item/how-your-diet-affects-your-mental-health?utm_source=pocket_discover

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A New Teleportation Pod Makes Assisted Death Painless and Euphoric

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Imagine getting into a futuristic, purple, 3D-printed capsule. You lie down comfortably inside it. Then, an intercom system asks you some very simple, ice-breaker questions: “Who are you?” “Where are you?” “Do you know what happens if you press this button?” Once you’ve answered the questions, you are free to press the big, red button featured prominently to your right. Ten minutes later, you will not be in space—as you might be imagining—but safely on the ground. Technically speaking, you will not be at all.

Instead, this capsules transports you to death. Exit International, a Winnellie, Australia-based nonprofit, designed the so-called Sarco (short for sarcophagus) suicide pods. The company advocates for the legalization of both voluntary euthanasia (where a person’s life is finalized at their own request to relieve pain and suffering) and assisted suicide (suicide committed with the aid of another person, usually a physician). Its suicide pods recently got the legal green light from Switzerland’s medical review board.

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https://hips.hearstapps.com/hmg-prod.s3.amazonaws.com/images/sarcovenice1-1639073752.jpg?crop=1.00xw:1.00xh;0,0&resize=980:*Exit International

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https://www.popularmechanics.com/science/a38475019/assisted-suicide-death-capsule/

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Missed News 758

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NEWS TED TALKS
January 6: How the House select committee finally exposed Trump’s empire of lies 3 steps to getting what you want in a negotiation | The Way We Work, a TED series
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Recommendation against J&J vaccine could have ripple effects How to reduce bias in your workplace | The Way We Work, a TED series
Court allows Biden employer vaccine mandate to take effect Why paternity leave benefits everyone | The Way We Work, a TED series
Coronavirus Daily Briefing 5 tips for dealing with meeting overload | The Way We Work, a TED series
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Casbah of Algiers

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The Casbah (Arabic: قصبة‎, qaṣba, meaning citadel) is the citadel of Algiers in Algeria and the traditional quarter clustered around it. In 1992, the United Nations Educational, Scientific and Cultural Organization (UNESCO) proclaimed Kasbah of Algiers a World Cultural Heritage site, as “There are the remains of the citadel, old mosques, and Ottoman-style palaces as well as the remains of a traditional urban structure associated with a deep-rooted sense of community.”

More generally, a kasbah is the walled citadel of many North African cities and towns. The name made its way into English from French in the late 19th century (the Oxford English Dictionary states 1895), and can be spelled “kasbah” or “casbah.”

The Casbah of Algiers is founded on the ruins of old Icosium in the 10th century. It was a city built on a hill, stretching towards the sea, divided into the “High city” and the “Low city”. One finds there masonry and mosques dating from the 17th century: Ketchaoua Mosque (built-in 1794 by the Dey Baba Hassan) flanked by two minarets; Djama’a al-Djedid (1660, at the time of the Ottomans) with its large finished ovoid cupola points some and its four cupolas; Djamaâ el Kebir (the oldest of the mosques), built by Almoravid ruler Yusuf ibn Tashfin; and Ali Bitchin Mosque (Raïs, 1623). The Casbah also contained several palaces, including Dar Aziza, Dar Mustapha Pacha, Palace of the Dey, and Dar Hassan Pacha which was built in 1791 to house the Pasha, who lived there for eight years. Wikipedia

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Our Favorite Healthy Habits of 2021

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What good things did you do for yourself in 2021?

This year on Well, we suggested a number of small habits that can make life just a little better. It’s not too late to try them, and pick a few you’d like to continue. Here are eight of our favorites.

Give the best hours of your day to yourself. What time of day do you feel your best? For some people, we may feel most energetic during the first few hours of the morning. For night owls, evening might be our best time of day. Now ask yourself, “Who gets those hours?” Do you spend your best hours checking emails, catching up on work, or doing tasks for your family? Try giving that time to yourself instead. Use it to focus on your priorities, rather than someone else’s. You can use that hour or two for anything you want — it might be for a hobby, a project that you feel passionate about, time with your children, or even to volunteer and help others. Setting aside your best hours to focus on personal goals and values is the ultimate form of self-care.

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https://static01.nyt.com/images/2021/12/14/well/09well-nl/09well-nl-jumbo-v2.jpg?quality=75&auto=webpMike McQuade

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https://www.nytimes.com

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Solid-State Batteries Are Here and They’re Going to Change How We Live

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The dry room at Solid Power’s Louisville, Colorado, facility is abrasively bright, and yet the low, encompassing hum of the fans and chillers is oddly soothing. It’s here in the humidity- and contaminant-free production area where Solid Power produced their first full-size solid-state lithium-metal battery cells. The cells, a shining silver contrast to their surroundings, were a moonshot.

The technology, in theory, sounded too good to be true: a 10x jump in power (or 10x drop in size) from traditional lithium-ion cells. Solid Power was aiming for more modest gains in its first prototypes, but could still see an 80 percent improvement in the near future. Then on August 7, 2021, three engineers donned protective Tyvek “bunny suits,” entered the dry room, and drew voltage from the largest prototype lithium-metal battery to date.

Josh Buettner-Garrett, Solid Power’s chief technology officer, monitored from his office. He felt confident, but a little apprehensive: “We knew we could make something that looked like a battery cell, but there was still a chance we’d have a brick.”The lithium-ion battery that Solid Power hopes to make obsolete is already a modern marvel that earned its key researchers a Nobel Prize. And the preceding lithium-iodine cells of the 1970s lasted years longer than existing alkaline-based AA, AAA, or D batteries, thanks to the material’s unmatched energy density. They were, for example, an immediate boon for pacemaker patients, who could now rely on a battery for 10 years instead of two. But lithium’s greatest impact on batteries came with the rechargeable lithium-ion batteries in the 1990s for portable electronics and electric cars.

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https://www.popularmechanics.com/technology/infrastructure/a38349967/solid-state-lithium-batteries/

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Missed News 757

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Surgeon general to Matthew McConaughey: Covid ‘not harmless’ in kids RFK’s children speak out on Sirhan Sirhan
Washington, D.C., sues Proud Boys, Oath Keepers over Jan. 6 NASA craft ‘touches’ sun for 1st time, dives into atmosphere
Now is the Best Time to Talk about Alzheimer’s Together | Alzheimer’s Association Fired McDonald’s CEO Steve Easterbrook is forced to pay back $105 million in severance over claims that he lied about affairs with employees
Alabama judge surprises civil rights pioneer after clearing her arrest record Keechant Sewell To Be Named First Black Female NYPD Commissioner
bell hooks died December 15, 2021 Your Daily AM Roundup
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Dugi Otok Croatia

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Dugi Otok is the seventh-largest island in the Adriatic Sea, part of Croatia. It is located off the Dalmatian coast, west of Zadar. It is the largest and westernmost of the Zadarian Islands and derives its name from its distinctive shape: it is 44.5 km (27.7 miles) long by 4.8 km (3.0 miles) wide, with an area of 114 square kilometers (44 sq mi). Its elevation reaches 300 m; and many of its higher portions contain stands of Maritime Pine.

The western coast is tall and rugged, and many of the towns are clustered on the eastern side, including Sali, the largest, Zaglav, Žman, Luka, Savar, Brbinj, Dragove, Božava, Soline, Verunić (Verona), and Veli Rat. A nature park, Telašćica, covers the southern part of the island and is adjacent to Kornati Islands National Park. There are six islets and rocks in the Telašćica Bay: Korotan, Galijola, Gozdenjak, Farfarikulac, Gornji Školj and Donji Školj.

The island has been inhabited since prehistoric times, as evidenced by many archeological sites that have still not been fully investigated. The earliest findings date back to Paleolithic, and numerous hillforts and gravesites are evidence of continuous settlement throughout Eneolithic, Bronze Age, and Iron Age.

The Byzantine Emperor Constantine VII in the 10th century mentioned it under the name of Pizuh, and later it was called Insula Tilagus in documents (“pelagos” in Greek means sea), and its Latin name was Insula maior. In the 15th century, it was registered as Veli otok.

The old and main settlement on the island was located in the southern area. It has only been inhabited significantly since the Turkish invasions (15th-16th centuries). Until then the island belonged to Zadar monasteries and citizens. Nowadays there is a total of 11 settlements on the island, and they are all on the north-eastern side of the island concerned primarily with fishing, although salt was once produced here.

The village of Veli Rat is also home to the Veli Rat lighthouse, another spectacular sight. The beautiful island of Dugi Otok, with a Mediterranean climate and ancient Croatian culture, receives very few visitors. Olive oil, figs, cheese, and wine accompany the seafood in the natives’ diet. A definite step back in time, the island boasts an ancient church and some Roman ruins. It is in close proximity to Kornati. Wikipedia

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An image from Dugi Otok Croatia

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