When it comes to eating, we have strong habits. Some are good (“I always eat breakfast”), and some are not so good (“I always clean my plate”). Although many of our eating habits were established during childhood, it doesn’t mean it’s too late to change them.

Making sudden, radical changes to eating habits such as eating nothing but cabbage soup, can lead to short term weight loss. However, such radical changes are neither healthy nor a good idea, and won’t be successful in the long run. Permanently improving your eating habits requires a thoughtful approach in which you Reflect, Replace, and Reinforce.

  • REFLECT on all of your specific eating habits, both bad and good; and, your common triggers for unhealthy eating.
  • REPLACE your unhealthy eating habits with healthier ones.
  • REINFORCE your new, healthier eating habits. Read the latest nutrisystem reviews.


Photo: A woman making a list.
  1. Create a list of your eating habits. Keep a food diary for a few days. Write down everything you eat and the time of day you eat it. This will help you uncover your habits. For example, you might discover that you always seek a sweet snack to get you through the mid-afternoon energy slump. Use this diary pdf icon[PDF-36KB] to help. It’s good to note how you were feeling when you decided to eat, especially if you were eating when not hungry. Were you tired? Stressed out?
  2. Highlight the habits on your list that may be leading you to overeat. Common eating habits that can lead to weight gain are:
    • Eating too fast
    • Always cleaning your plate
    • Eating when not hungry
    • Eating while standing up (may lead to eating mindlessly or too quickly)
    • Always eating dessert
    • Skipping meals (or maybe just breakfast)
  3. Look at the unhealthy eating habits you’ve highlighted. Be sure you’ve identified all the triggers that cause you to engage in those habits. Identify a few you’d like to work on improving first. Don’t forget to pat yourself on the back for the things you’re doing right. Maybe you usually eat fruit for dessert, or you drink low-fat or fat-free milk. These are good habits! Recognizing your successes will help encourage you to make more changes.
  4. Create a list of “cues” by reviewing your food diary to become more aware of when and where you’re “triggered” to eat for reasons other than hunger. Note how you are typically feeling at those times. Often an environmental “cue”, or a particular emotional state, is what encourages eating for non-hunger reasons.
  5. Common triggers for eating when not hungry are:
    • Opening up the cabinet and seeing your favorite snack food.
    • Sitting at home watching television.
    • Before or after a stressful meeting or situation at work.
    • Coming home after work and having no idea what’s for dinner.
    • Having someone offer you a dish they made “just for you!”
    • Walking past a candy dish on the counter.
    • Sitting in the break room beside the vending machine.
    • Seeing a plate of doughnuts at the morning staff meeting.
    • Swinging through your favorite drive-through every morning.
    • Feeling bored or tired and thinking food might offer a pick-me-up.
  6. Circle the “cues” on your list that you face on a daily or weekly basis. While the Thanksgiving holiday may be a trigger to overeat, for now focus on cues you face more often. Eventually you want a plan for as many eating cues as you can.
  7. Ask yourself these questions for each “cue” you’ve circled:
    • Is there anything I can do to avoid the cue or situation? This option works best for cues that don’t involve others. For example, could you choose a different route to work to avoid stopping at a fast food restaurant on the way? Is there another place in the break room where you can sit so you’re not next to the vending machine?
    • For things I can’t avoid, can I do something differently that would be healthier? Obviously, you can’t avoid all situations that trigger your unhealthy eating habits, like staff meetings at work. In these situations, evaluate your options. Could you suggest or bring healthier snacks or beverages? Could you offer to take notes to distract your attention? Could you sit farther away from the food so it won’t be as easy to grab something? Could you plan ahead and eat a healthy snack before the meeting?


photo of man in front of open refrigerator
  1. Replace unhealthy habits with new, healthy ones. For example, in reflecting upon your eating habits, you may realize that you eat too fast when you eat alone. So, make a commitment to share a lunch each week with a colleague, or have a neighbor over for dinner one night a week. Another strategy is to put your fork down between bites. Also, minimize distractions, such as watching the news while you eat. Such distractions keep you from paying attention to how quickly and how much you’re eating.
  2. Eat more slowly. If you eat too quickly, you may “clean your plate” instead of paying attention to whether your hunger is satisfied.
  3. Eat only when you’re truly hungry instead of when you are tired, anxious, or feeling an emotion besides hunger. If you find yourself eating when you are experiencing an emotion besides hunger, such as boredom or anxiety, try to find a non-eating activity to do instead. You may find a quick walk or phone call with a friend helps you feel better.
  4. Plan meals ahead of time to ensure that you eat a healthy well-balanced meal.


Reinforce your new, healthy habits and be patient with yourself. Habits take time to develop. It doesn’t happen overnight. When you do find yourself engaging in an unhealthy habit, stop as quickly as possible and ask yourself: Why do I do this? When did I start doing this? What changes do I need to make? Be careful not to berate yourself or think that one mistake “blows” a whole day’s worth of healthy habits. You can do it! It just takes one day at a time!


Something To Think About

You might be one of those PC gamers who are debating whether you should get a gaming headset or not, or if it would be even worth the money. Well, if you’re having a hard time deciding then maybe I’m able to make your decision a little easier. I’ve come up with 5 good reasons on why you need a gaming headset to help make an easier decision.

Some PC gamers don’t really invest enough into their output peripherals and most of the time the headset/speakers are totally neglected. They tend to forget that the output devices (headsets, speakers, monitors) are as important as input devices (mice, keyboard, etc) in PC gaming.

I personally believe that PC gaming isn’t just about moving the mouse and using the keyboard, nor is it just the visual output of the monitor. You have to focus on the auditory part of the game too. And what best way to help you do that than a gaming headset.

You have to remember that most PC games in the genres of FPS, MOBA, RTS, and etc are all about reaction time. The visual and auditory senses are what helps you with those reaction times and if you have the right gaming equipment to help with those two senses then you have a greater advantage to those who don’t. These are some of the best true wireless earbuds.

1: Headsets VS. Speakers

headset vs speaker for gaming
Headsets are the winner for PC gaming

Speakers can work just fine when you’re gaming but they won’t help you improve your gaming performance because the sound isn’t delivered to your ears the same as a headset. With speakers, you’re not only hearing the sound from your game but also sound from other noises that interfere. Headsets on the other hand you’re able to hear more details more clearly allowing you to focus more on the game sounds.

I’m not saying speakers are bad, I’m just saying headsets rule over speakers when it comes to gaming performance. I personally have a gaming headset for games and a 5.1 speaker setup for other things like music and movies. But I do tend to use my headset more than my speakers since the sound quality is good enough.

Now if you were someone who had to choose between the two then I personally would get a gaming headset because with a headset you can play games as well as do other things that require a speaker. Gaming headsets have pretty good quality sounds so your music and movies should sound good without any problems.

One main thing that headsets provide that speakers don’t is the accuracy of the sound and where it comes from. One good example is footstep noise which is very important in games like CS:GO and Overwatch. When playing these types of games, being able to hear the enemy’s footstep is one of the best advantages you get because you get an general idea of their location.

2: Sound Quality

DIZA100-Gaming-HeadsetThe sound quality of gaming headsets are quite good. I mean, yeah sure, they don’t compare to the quality of couple hundred dollar Shures earphones or headphones. But the gaming headset still do a great job of giving you a clear detailed sound of the game your playing.

In games like CS:GO, you’re able to hear more clearly detailed sounds that give you a better advantage over the enemy. Like I said earlier, footstep is one of examples where you can notice when and where the enemy is coming from. Other examples is the sound of counter-terrorist team diffusing, terrorist team planting, enemy reloading, enemy zooming in and out with a sniper, the type of gun the enemy is using, and more. All of these things are heard more clearly on a headset and they can give you a better advantage as a gamer.

Cost really depends on brand, sound quality, and technology

Just like any other gaming peripherals, the cost of superior products will cost a lot more. So if you’re looking for the superior gaming sound quality then the headsets that provide that will cost a lot more. But honestly, the sound quality are all different with every headset and brands. I have a Corsair brand gaming headset and in my opinion the sound quality is really good. Plus, the build quality of the headset is really solid since I’ve had it for couple years.

To me, the cost of a good gaming headset is really worth the money. Yes, some headsets seem quite expensive and others are ridiculously priced, but you don’t have to go out of your way and spend excessive amount of money on a expensive gaming headset.

A headset that cost $60 or below should give you a good enough sound quality to help you improve your gaming performance. Any gaming headset above $70 dollars is really for those gaming enthusiast who are looking for the best of the best. I personally would recommend a budget range of $30 to $50 for a gaming headset.

Now I’m not really an audiophile so take my advice with a grain of salt, but I believe headset sound quality will be good enough for most people.

3: Team Communication

A gaming headset has a mic so you can communicate with your gaming buddies or teammates while in game. This is really important and most gamers don’t seem to realize this. If you want to win and improve your gaming performance then you have to communicate with your team. Since we as human beings can’t use telepathic communication, we should use our verbal sense to communicate with our fellow gamers.

Team communication through mics is probably the best advantage you can gain as a team. You can let your fellow teammates know where the enemies are located and what to watch out for. A simple thing like that can help you win the game as a team.

I personally notice that people didn’t have mics while playing the game Overwatch which is a team-based FPS. In CS:GO majority of the players have mics and use them so I was really used to mic communication. But in Overwatch, majority of the players don’t have mics which could be quite frustrating.

Thought For Today

The Value, Importance, and Oversight of Health Research

The previous chapter reviewed the value of privacy, while this chapter examines the value and importance of health research. As noted in the introduction to Chapter 2, the committee views privacy and health research as complementary values. Ideally, society should strive to facilitate both for the benefit of individuals as well as the public.

In addition to defining health research and delineating its value to individuals and society, this chapter provides an overview and historical perspective of federal research regulations that were in place long before the Privacy Rule was implemented. Because a great deal of medical research falls under the purview of multiple federal regulations, it is important to understand how the various rules overlap or diverge. The chapter also explains how the definition of research has become quite complex under the various federal regulations, which make a distinction between research and some closely related health practice activities that also use health data, such as quality improvement initiatives. Check out these comprehensive clinical services.

The chapter also reviews the available survey data regarding public perceptions of health research and describes the importance of effective communication about health research with patients and the public.




Under both the Health Insurance Portability and Accountability Act (HIPAA) Privacy Rule and the Common Rule, “research” is defined as “a systematic investigation, including research development, testing and evaluation, designed to develop or contribute to generalizable knowledge.” This is a broad definition that may include biomedical research, epidemiological studies,1 and health services research,2 as well as studies of behavioral, social, and economic factors that affect health. Take a look to the latest steel bit pro reviews.

Perhaps the most familiar form of health research is the clinical trial, in which patients volunteer to participate in studies to test the efficacy and safety of new medical interventions. But an increasingly large portion of health research is now information based. A great deal of research entails the analysis of data and biological samples that were initially collected for diagnostic, treatment, or billing purposes, or that were collected as part of other research projects, and are now being used for new research purposes. This secondary3 use of data is a common research approach in fields such as epidemiology, health services research, and public health research, and includes analysis of patterns of occurrences, determinants, and natural history of disease; evaluation of health care interventions and services; drug safety surveillance; and some genetic and social studies (Lowrance, 2002; Lowrance and Collins, 2007).

The Importance of Health Research

Like privacy, health research has high value to society. It can provide important information about disease trends and risk factors, outcomes of treatment or public health interventions, functional abilities, patterns of care, and health care costs and use. The different approaches to research provide complementary insights. Clinical trials can provide important information about the efficacy and adverse effects of medical interventions by controlling the variables that could impact the results of the study, but feedback from real-world clinical experience is also crucial for comparing and improving the use of drugs, vaccines, medical devices, and diagnostics. For example, Food and Drug Administration (FDA) approval of a drug for a particular indication is based on a series of controlled clinical trials, often with a few hundred to a few thousand patients, but after approval it may be used by millions of people in many different contexts. Therefore, tracking clinical experience with the drug is important for identifying relatively rare adverse effects and for determining the effectiveness in different populations or in various circumstances. It is also vital to record and assess experience in clinical practice in order to develop guidelines for best practices and to ensure high-quality patient care. Read more about resurge.

Collectively, these forms of health research have led to significant discoveries, the development of new therapies, and a remarkable improvement in health care and public health.4 Economists have found that medical research can have an enormous impact on human health and longevity, and that the resulting increased productivity of the population contributes greatly to the national economy (Hatfield et al., 2001; Murphy and Topel, 1999) in addition to the individual benefits of improved health. If the research enterprise is impeded, or if it is less robust, important societal interests are affected.

The development of Herceptin as a treatment for breast cancer is a prime example of the benefits of research using biological samples and patient records (Box 3-1) (Slamon et al., 1987). Many other examples of findings from medical records research have changed the practice of medicine as well. Such research underlies the estimate that tens of thousands of Americans die each year from medical errors in the hospital, and research has provided valuable information for reducing these medical errors by implementing health information technology, such as e-prescribing (Bates et al., 1998; IOM, 2000b). This type of research also has documented that disparities in health care and lack of access to care in inner cities and rural areas result in poorer health outcomes (Mick et al., 1994). Furthermore, medical records research has demonstrated that preventive services (e.g., mammography) substantially reduce mortality and morbidity at reasonable costs (Mandelblatt et al., 2003), and has established a causal link between the nursing shortage and patient health outcomes by documenting that patients in hospitals with fewer registered nurses are hospitalized longer and are more likely to suffer complications, such as urinary tract infections and upper gastrointestinal bleeding (Needleman et al., 2002). These findings have all informed and influenced policy decisions at the national level. As the use of electronic medical records increases, the pace of this form of research is accelerating, and the opportunities to generate new knowledge about what works in health care are expanding


God’s Handy Little Chart



You say: ‘It’s impossible’
God says: All things are possible
( Luke 18:27)

You say: ‘I’m too tired’
God says: I will give you rest
( Matthew 11:28-30)

You say: ‘Nobody really loves me’
God says: I love you
( John 3:1 6 & John 3:34 )

You say: ‘I can’t go on’
God says: My gaming grace is sufficient
(II Corinthians 12:9 & Psalm 91:15)

You say: ‘I can’t figure things out’
God says: I will direct your steps
(Proverbs 3:5- 6)

You say: ‘I can’t do it’
God says: You can do all things
( Philippians 4:13)

You say: ‘I’m not able’
God says: I am able
(II Corinthians 9:8)

You say: ‘It’s not worth it’
God says: It will be worth it
(Roman 8:28 )

You say: ‘I can’t forgive myself’
God says: I Forgive you
(I John 1:9 & Romans 8:1)

You say: ‘I can’t manage’
God says: I will supply all your needs
( Philippians 4:19)

You say: ‘I’m afraid’
God says: I have not given you a spirit of fear
( II Timothy 1:7)

You say: ‘I’m always worried and frustrated’
God says: Cast all your cares on ME
(I Peter 5:7)

You say: ‘I’m not smart enough’
God says: I give  you wisdom
(I Corinthians 1:30)

You say: ‘I feel all alone’
God says: I will never leave you or forsake you
(Hebrews 13:5)