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Health and Nutrition Tips
It’s easy to get confused when it comes to health and nutrition.
Even qualified experts often seem to hold opposing opinions.
Yet, despite all the disagreements, a number of wellness tips are well supported by research.
Here are 27 health and nutrition tips that are actually based on good science.
1. Don’t drink sugar calories
Sugary drinks are among the most fattening items you can put into your body.
This is because your brain doesn’t measure calories from liquid sugar the same way it does for solid food (1Trusted Source).
Therefore, when you drink soda, you end up eating more total calories (2Trusted Source, 3Trusted Source).
Sugary drinks are strongly associated with obesity, type 2 diabetes, heart disease, and many other health problems (4Trusted Source, 5Trusted Source, 6Trusted Source, 7Trusted Source).
Keep in mind that certain fruit juices may be almost as bad as soda in this regard, as they sometimes contain just as much sugar. Their small amounts of antioxidants do not negate the sugar’s harmful effects (8Trusted Source).
2. Eat nuts
Despite being high in fat, nuts are incredibly nutritious and healthy.
They’re loaded with magnesium, vitamin E, fiber, and various other nutrients (9Trusted Source).
Studies demonstrate that nuts can help you lose weight and may help fight type 2 diabetes and heart disease (10Trusted Source, 11Trusted Source, 12Trusted Source).
Additionally, your body doesn’t absorb 10–15% of the calories in nuts. Some evidence also suggests that this food can boost metabolism (13Trusted Source).
In one study, almonds were shown to increase weight loss by 62%, compared with complex carbs (14Trusted Source).
3. Avoid processed junk food (eat real food instead)
Processed junk food is incredibly unhealthy.
These foods have been engineered to trigger your pleasure centers, so they trick your brain into overeating — even promoting food addiction in some people (15Trusted Source).
They’re usually low in fiber, protein, and micronutrients but high in unhealthy ingredients like added sugar and refined grains. Thus, they provide mostly empty calories.
4. Don’t fear coffee
Coffee is very healthy.
It’s high in antioxidants, and studies have linked coffee intake to longevity and a reduced risk of type 2 diabetes, Parkinson’s and Alzheimer’s diseases, and numerous other illnesses (16Trusted Source, 17Trusted Source, 18Trusted Source, 19, 20, 21Trusted Source).
5. Eat fatty fish
Fish is a great source of high-quality protein and healthy fat.
This is particularly true of fatty fish, such as salmon, which is loaded with omega-3 fatty acids and various other nutrients (22Trusted Source).
Studies show that people who eat the most fish have a lower risk of several conditions, including heart disease, dementia, and depression (23Trusted Source, 24Trusted Source, 25).
6. Get enough sleep
The importance of getting enough quality sleep cannot be overstated.
Poor sleep can drive insulin resistance, disrupt your appetite hormones, and reduce your physical and mental performance (26Trusted Source, 27Trusted Source, 28Trusted Source, 29Trusted Source).
What’s more, poor sleep is one of the strongest individual risk factors for weight gain and obesity. One study linked insufficient sleep to an 89% and 55% increased risk of obesity in children and adults, respectively (30Trusted Source).
7. Take care of your gut health with probiotics and fiber
The bacteria in your gut, collectively called the gut microbiota, are incredibly important for overall health.
A disruption in gut bacteria is linked to some of the world’s most serious chronic diseases, including obesity (31, 32Trusted Source).
Good ways to improve gut health include eating probiotic foods like yogurt and sauerkraut, taking probiotic supplements, and eating plenty of fiber. Notably, fiber functions as fuel for your gut bacteria (33Trusted Source, 34Trusted Source).
8. Drink some water, especially before meals
Drinking enough water can have numerous benefits.
Surprisingly, it can boost the number of calories you burn.
Two studies note that it can increase metabolism by 24–30% over 1–1.5 hours. This can amount to 96 additional calories burned if you drink 8.4 cups (2 liters) of water per day (35Trusted Source, 36Trusted Source).
The optimal time to drink it is before meals. One study showed that downing 2.1 cups (500 ml) of water 30 minutes before each meal increased weight loss by 44% (37Trusted Source).
9. Don’t overcook or burn your meat
Meat can be a nutritious and healthy part of your diet. It’s very high in protein and contains various important nutrients.
However, problems occur when meat is overcooked or burnt. This can lead to the formation of harmful compounds that raise your risk of cancer (38Trusted Source).
When you cook meat, make sure not to overcook or burn it.
10. Avoid bright lights before sleep
When you’re exposed to bright lights in the evening, it may disrupt your production of the sleep hormone melatonin (39Trusted Source, 40Trusted Source).
One strategy is to use a pair of amber-tinted glasses that block blue light from entering your eyes in the evening.
This allows melatonin to be produced as if it were completely dark, helping you sleep better (41Trusted Source).
11. Take vitamin D3 if you don’t get much sun exposure
Sunlight is a great source of vitamin D.
Yet, most people don’t get enough sun exposure.
In fact, about 41.6% of the U.S. population is deficient in this critical vitamin (42Trusted Source).
If you’re unable to get adequate sun exposure, vitamin D supplements are a good alternative.
Their benefits include improved bone health, increased strength, reduced symptoms of depression, and a lower risk of cancer. Vitamin D may also help you live longer (43Trusted Source, 44Trusted Source, 45Trusted Source, 46Trusted Source, 47Trusted Source, 48Trusted Source, 49Trusted Source).
12. Eat vegetables and fruits
Vegetables and fruits are loaded with prebiotic fiber, vitamins, minerals, and many antioxidants, some of which have potent biological effects.
Studies show that people who eat the most vegetables and fruits live longer and have a lower risk of heart disease, type 2 diabetes, obesity, and other illnesses (50, 51).
13. Make sure to eat enough protein
Eating enough protein is vital for optimal health.
What’s more, this nutrient is particularly important for weight loss (52Trusted Source).
High protein intake can boost metabolism significantly while making you feel full enough to automatically eat fewer calories. It can also reduce cravings and your desire to snack late at night (53Trusted Source, 54Trusted Source, 55Trusted Source, 56Trusted Source).
Sufficient protein intake has also been shown to lower blood sugar and blood pressure levels (57Trusted Source, 58Trusted Source).
ADVERTISEMENT
Weight management options have evolved
Take our quiz to learn more about techniques and tips that will help you achieve your goals.
14. Do some cardio
Doing aerobic exercise, also called cardio, is one of the best things you can do for your mental and physical health.
It’s particularly effective at reducing belly fat, the harmful type of fat that builds up around your organs. Reduced belly fat should lead to major improvements in metabolic health (59Trusted Source, 60Trusted Source, 61Trusted Source).
15. Don’t smoke or do drugs, and only drink in moderation
If you smoke or abuse drugs, tackle those problems first. Diet and exercise can wait.
If you drink alcohol, do so in moderation and consider avoiding it completely if you tend to drink too much.
16. Use extra virgin olive oil
Extra virgin olive oil is one of the healthiest vegetable oils.
It’s loaded with heart-healthy monounsaturated fats and powerful antioxidants that can fight inflammation (62Trusted Source, 63Trusted Source, 64Trusted Source).
Extra virgin olive oil benefits heart health, as people who consume it have a much lower risk of dying from heart attacks and strokes (65Trusted Source, 66).
17. Minimize your sugar intake
Added sugar is one of the worst ingredients in the modern diet, as large amounts can harm your metabolic health (67Trusted Source).
High sugar intake is linked to numerous ailments, including obesity, type 2 diabetes, heart disease, and many forms of cancer (68Trusted Source, 69Trusted Source, 70Trusted Source, 71Trusted Source, 72Trusted Source).
18. Don’t eat a lot of refined carbs
Not all carbs are created equal.
Refined carbs have been highly processed to remove their fiber. They’re relatively low in nutrients and can harm your health when eaten in excess.
Studies show that refined carbs are linked to overeating and numerous metabolic diseases (73Trusted Source, 74, 75Trusted Source, 76Trusted Source, 77).
19. Don’t fear saturated fat
Saturated fat has been controversial.
While it’s true that saturated fat raises cholesterol levels, it also raises HDL (good) cholesterol and shrinks your LDL (bad) particles, which is linked to a lower risk of heart disease (78Trusted Source, 79Trusted Source, 80Trusted Source, 81Trusted Source).
New studies in hundreds of thousands of people have questioned the association between saturated fat intake and heart disease (82Trusted Source, 83Trusted Source).
20. Lift heavy things
Lifting weights is one of the best things you can do to strengthen your muscles and improve your body composition.
It also leads to massive improvements in metabolic health, including improved insulin sensitivity (84, 85).
The best approach is to lift weights, but doing bodyweight exercises can be just as effective.
21. Avoid artificial trans fats
Artificial trans fats are harmful, man-made fats that are strongly linked to inflammation and heart disease (86Trusted Source, 87Trusted Source, 88Trusted Source, 89).
While trans fats have been largely banned in the United States and elsewhere, the U.S. ban hasn’t gone fully into effect — and some foods still contain them.
22. Use plenty of herbs and spices
Many incredibly healthy herbs and spices exist.
For example, ginger and turmeric both have potent anti-inflammatory and antioxidant effects, leading to various health benefits (90Trusted Source, 91Trusted Source, 92Trusted Source, 93Trusted Source).
Due to their powerful benefits, you should try to include as many herbs and spices as possible in your diet.
23. Take care of your relationships
Social relationships are incredibly important not only for your mental well-being but also your physical health.
Studies show that people who have close friends and family are healthier and live much longer than those who do not (94, 95, 96).
24. Track your food intake every now and then
The only way to know exactly how many calories you eat is to weigh your food and use a nutrition tracker.
It’s also essential to make sure that you’re getting enough protein, fiber, and micronutrients.
Studies reveal that people who track their food intake tend to be more successful at losing weight and sticking to a healthy diet (97Trusted Source).
25. If you have excess belly fat, get rid of it
Belly fat is particularly harmful.
It accumulates around your organs and is strongly linked to metabolic disease (98Trusted Source, 99).
For this reason, your waist size may be a much stronger marker of your health than your weight.
Cutting carbs and eating more protein and fiber are all excellent ways to get rid of belly fat (100, 101Trusted Source, 102, 103Trusted Source).
26. Don’t go on a diet
Diets are notoriously ineffective and rarely work well in the long term.
In fact, dieting is one of the strongest predictors for future weight gain (104Trusted Source).
Instead of going on a diet, try adopting a healthier lifestyle. Focus on nourishing your body instead of depriving it.
Weight loss should follow as you transition to whole, nutritious foods.
27. Eat eggs, yolk and all
Whole eggs are so nutritious that they’re often termed “nature’s multivitamin.”
It’s a myth that eggs are bad for you because of their cholesterol content. Studies show that they have no effect on blood cholesterol in the majority of people (105Trusted Source).
Additionally, a massive review in 263,938 people found that egg intake had no association with heart disease risk (106Trusted Source).
Instead, eggs are one of the planet’s most nutritious foods. Notably, the yolk contains almost all of the healthy compounds.
The bottom line
A few simple steps can go a long way toward improving your diet and wellness.
Still, if you’re trying to live a healthier life, don’t just focus on the foods you eat. Exercise, sleep, and social relationships are also important.
With the tips above, it’s easy to get your body feeling great every day.
ADVERTISEMENT
Start a custom weight loss program
Noom helps you adopt healthy habits so you can lose weight and keep it off. Your program is customized to your goals and fitness needs. Just take a quick assessment and get started today.
Written by Kris Gunnars, BSc on June 7, 2019
Even qualified experts often seem to hold opposing opinions.
Yet, despite all the disagreements, a number of wellness tips are well supported by research.
Here are 27 health and nutrition tips that are actually based on good science.
1. Don’t drink sugar calories
Sugary drinks are among the most fattening items you can put into your body.
This is because your brain doesn’t measure calories from liquid sugar the same way it does for solid food (1Trusted Source).
Therefore, when you drink soda, you end up eating more total calories (2Trusted Source, 3Trusted Source).
Sugary drinks are strongly associated with obesity, type 2 diabetes, heart disease, and many other health problems (4Trusted Source, 5Trusted Source, 6Trusted Source, 7Trusted Source).
Keep in mind that certain fruit juices may be almost as bad as soda in this regard, as they sometimes contain just as much sugar. Their small amounts of antioxidants do not negate the sugar’s harmful effects (8Trusted Source).
2. Eat nuts
Despite being high in fat, nuts are incredibly nutritious and healthy.
They’re loaded with magnesium, vitamin E, fiber, and various other nutrients (9Trusted Source).
Studies demonstrate that nuts can help you lose weight and may help fight type 2 diabetes and heart disease (10Trusted Source, 11Trusted Source, 12Trusted Source).
Additionally, your body doesn’t absorb 10–15% of the calories in nuts. Some evidence also suggests that this food can boost metabolism (13Trusted Source).
In one study, almonds were shown to increase weight loss by 62%, compared with complex carbs (14Trusted Source).
3. Avoid processed junk food (eat real food instead)
Processed junk food is incredibly unhealthy.
These foods have been engineered to trigger your pleasure centers, so they trick your brain into overeating — even promoting food addiction in some people (15Trusted Source).
They’re usually low in fiber, protein, and micronutrients but high in unhealthy ingredients like added sugar and refined grains. Thus, they provide mostly empty calories.
4. Don’t fear coffee
Coffee is very healthy.
It’s high in antioxidants, and studies have linked coffee intake to longevity and a reduced risk of type 2 diabetes, Parkinson’s and Alzheimer’s diseases, and numerous other illnesses (16Trusted Source, 17Trusted Source, 18Trusted Source, 19, 20, 21Trusted Source).
5. Eat fatty fish
Fish is a great source of high-quality protein and healthy fat.
This is particularly true of fatty fish, such as salmon, which is loaded with omega-3 fatty acids and various other nutrients (22Trusted Source).
Studies show that people who eat the most fish have a lower risk of several conditions, including heart disease, dementia, and depression (23Trusted Source, 24Trusted Source, 25).
6. Get enough sleep
The importance of getting enough quality sleep cannot be overstated.
Poor sleep can drive insulin resistance, disrupt your appetite hormones, and reduce your physical and mental performance (26Trusted Source, 27Trusted Source, 28Trusted Source, 29Trusted Source).
What’s more, poor sleep is one of the strongest individual risk factors for weight gain and obesity. One study linked insufficient sleep to an 89% and 55% increased risk of obesity in children and adults, respectively (30Trusted Source).
7. Take care of your gut health with probiotics and fiber
The bacteria in your gut, collectively called the gut microbiota, are incredibly important for overall health.
A disruption in gut bacteria is linked to some of the world’s most serious chronic diseases, including obesity (31, 32Trusted Source).
Good ways to improve gut health include eating probiotic foods like yogurt and sauerkraut, taking probiotic supplements, and eating plenty of fiber. Notably, fiber functions as fuel for your gut bacteria (33Trusted Source, 34Trusted Source).
8. Drink some water, especially before meals
Drinking enough water can have numerous benefits.
Surprisingly, it can boost the number of calories you burn.
Two studies note that it can increase metabolism by 24–30% over 1–1.5 hours. This can amount to 96 additional calories burned if you drink 8.4 cups (2 liters) of water per day (35Trusted Source, 36Trusted Source).
The optimal time to drink it is before meals. One study showed that downing 2.1 cups (500 ml) of water 30 minutes before each meal increased weight loss by 44% (37Trusted Source).
9. Don’t overcook or burn your meat
Meat can be a nutritious and healthy part of your diet. It’s very high in protein and contains various important nutrients.
However, problems occur when meat is overcooked or burnt. This can lead to the formation of harmful compounds that raise your risk of cancer (38Trusted Source).
When you cook meat, make sure not to overcook or burn it.
10. Avoid bright lights before sleep
When you’re exposed to bright lights in the evening, it may disrupt your production of the sleep hormone melatonin (39Trusted Source, 40Trusted Source).
One strategy is to use a pair of amber-tinted glasses that block blue light from entering your eyes in the evening.
This allows melatonin to be produced as if it were completely dark, helping you sleep better (41Trusted Source).
11. Take vitamin D3 if you don’t get much sun exposure
Sunlight is a great source of vitamin D.
Yet, most people don’t get enough sun exposure.
In fact, about 41.6% of the U.S. population is deficient in this critical vitamin (42Trusted Source).
If you’re unable to get adequate sun exposure, vitamin D supplements are a good alternative.
Their benefits include improved bone health, increased strength, reduced symptoms of depression, and a lower risk of cancer. Vitamin D may also help you live longer (43Trusted Source, 44Trusted Source, 45Trusted Source, 46Trusted Source, 47Trusted Source, 48Trusted Source, 49Trusted Source).
12. Eat vegetables and fruits
Vegetables and fruits are loaded with prebiotic fiber, vitamins, minerals, and many antioxidants, some of which have potent biological effects.
Studies show that people who eat the most vegetables and fruits live longer and have a lower risk of heart disease, type 2 diabetes, obesity, and other illnesses (50, 51).
13. Make sure to eat enough protein
Eating enough protein is vital for optimal health.
What’s more, this nutrient is particularly important for weight loss (52Trusted Source).
High protein intake can boost metabolism significantly while making you feel full enough to automatically eat fewer calories. It can also reduce cravings and your desire to snack late at night (53Trusted Source, 54Trusted Source, 55Trusted Source, 56Trusted Source).
Sufficient protein intake has also been shown to lower blood sugar and blood pressure levels (57Trusted Source, 58Trusted Source).
ADVERTISEMENT
Weight management options have evolved
Take our quiz to learn more about techniques and tips that will help you achieve your goals.
14. Do some cardio
Doing aerobic exercise, also called cardio, is one of the best things you can do for your mental and physical health.
It’s particularly effective at reducing belly fat, the harmful type of fat that builds up around your organs. Reduced belly fat should lead to major improvements in metabolic health (59Trusted Source, 60Trusted Source, 61Trusted Source).
15. Don’t smoke or do drugs, and only drink in moderation
If you smoke or abuse drugs, tackle those problems first. Diet and exercise can wait.
If you drink alcohol, do so in moderation and consider avoiding it completely if you tend to drink too much.
16. Use extra virgin olive oil
Extra virgin olive oil is one of the healthiest vegetable oils.
It’s loaded with heart-healthy monounsaturated fats and powerful antioxidants that can fight inflammation (62Trusted Source, 63Trusted Source, 64Trusted Source).
Extra virgin olive oil benefits heart health, as people who consume it have a much lower risk of dying from heart attacks and strokes (65Trusted Source, 66).
17. Minimize your sugar intake
Added sugar is one of the worst ingredients in the modern diet, as large amounts can harm your metabolic health (67Trusted Source).
High sugar intake is linked to numerous ailments, including obesity, type 2 diabetes, heart disease, and many forms of cancer (68Trusted Source, 69Trusted Source, 70Trusted Source, 71Trusted Source, 72Trusted Source).
18. Don’t eat a lot of refined carbs
Not all carbs are created equal.
Refined carbs have been highly processed to remove their fiber. They’re relatively low in nutrients and can harm your health when eaten in excess.
Studies show that refined carbs are linked to overeating and numerous metabolic diseases (73Trusted Source, 74, 75Trusted Source, 76Trusted Source, 77).
19. Don’t fear saturated fat
Saturated fat has been controversial.
While it’s true that saturated fat raises cholesterol levels, it also raises HDL (good) cholesterol and shrinks your LDL (bad) particles, which is linked to a lower risk of heart disease (78Trusted Source, 79Trusted Source, 80Trusted Source, 81Trusted Source).
New studies in hundreds of thousands of people have questioned the association between saturated fat intake and heart disease (82Trusted Source, 83Trusted Source).
20. Lift heavy things
Lifting weights is one of the best things you can do to strengthen your muscles and improve your body composition.
It also leads to massive improvements in metabolic health, including improved insulin sensitivity (84, 85).
The best approach is to lift weights, but doing bodyweight exercises can be just as effective.
21. Avoid artificial trans fats
Artificial trans fats are harmful, man-made fats that are strongly linked to inflammation and heart disease (86Trusted Source, 87Trusted Source, 88Trusted Source, 89).
While trans fats have been largely banned in the United States and elsewhere, the U.S. ban hasn’t gone fully into effect — and some foods still contain them.
22. Use plenty of herbs and spices
Many incredibly healthy herbs and spices exist.
For example, ginger and turmeric both have potent anti-inflammatory and antioxidant effects, leading to various health benefits (90Trusted Source, 91Trusted Source, 92Trusted Source, 93Trusted Source).
Due to their powerful benefits, you should try to include as many herbs and spices as possible in your diet.
23. Take care of your relationships
Social relationships are incredibly important not only for your mental well-being but also your physical health.
Studies show that people who have close friends and family are healthier and live much longer than those who do not (94, 95, 96).
24. Track your food intake every now and then
The only way to know exactly how many calories you eat is to weigh your food and use a nutrition tracker.
It’s also essential to make sure that you’re getting enough protein, fiber, and micronutrients.
Studies reveal that people who track their food intake tend to be more successful at losing weight and sticking to a healthy diet (97Trusted Source).
25. If you have excess belly fat, get rid of it
Belly fat is particularly harmful.
It accumulates around your organs and is strongly linked to metabolic disease (98Trusted Source, 99).
For this reason, your waist size may be a much stronger marker of your health than your weight.
Cutting carbs and eating more protein and fiber are all excellent ways to get rid of belly fat (100, 101Trusted Source, 102, 103Trusted Source).
26. Don’t go on a diet
Diets are notoriously ineffective and rarely work well in the long term.
In fact, dieting is one of the strongest predictors for future weight gain (104Trusted Source).
Instead of going on a diet, try adopting a healthier lifestyle. Focus on nourishing your body instead of depriving it.
Weight loss should follow as you transition to whole, nutritious foods.
27. Eat eggs, yolk and all
Whole eggs are so nutritious that they’re often termed “nature’s multivitamin.”
It’s a myth that eggs are bad for you because of their cholesterol content. Studies show that they have no effect on blood cholesterol in the majority of people (105Trusted Source).
Additionally, a massive review in 263,938 people found that egg intake had no association with heart disease risk (106Trusted Source).
Instead, eggs are one of the planet’s most nutritious foods. Notably, the yolk contains almost all of the healthy compounds.
The bottom line
A few simple steps can go a long way toward improving your diet and wellness.
Still, if you’re trying to live a healthier life, don’t just focus on the foods you eat. Exercise, sleep, and social relationships are also important.
With the tips above, it’s easy to get your body feeling great every day.
ADVERTISEMENT
Start a custom weight loss program
Noom helps you adopt healthy habits so you can lose weight and keep it off. Your program is customized to your goals and fitness needs. Just take a quick assessment and get started today.
Written by Kris Gunnars, BSc on June 7, 2019
Posted on: #iteachmsu
Achieving work life balance is possible with effective time management. Learning time management tip
Different people need different effective time management strategies. If you’re a graduate student, you may choose to manage your time in a different way than someone who is a working mother. If you’re a visual person, you may prefer a color-coded calendar over a written to do list.
Figuring out a process that works for you, whatever that may be, is key to creating your most efficient life. To help you improve poor time management, we’ve explored nine popular techniques, from the 80/20 rule to the “eat that frog” method. We’ve outlined what they are, how to implement them, and the types of people who most benefit from them. And, check out our infographic below that includes a flowchart to help you decide which time management process will work the best for you.
Figuring out a process that works for you, whatever that may be, is key to creating your most efficient life. To help you improve poor time management, we’ve explored nine popular techniques, from the 80/20 rule to the “eat that frog” method. We’ve outlined what they are, how to implement them, and the types of people who most benefit from them. And, check out our infographic below that includes a flowchart to help you decide which time management process will work the best for you.
NAVIGATING CONTEXT
Posted on: #iteachmsu
How to be happy -- Playlist
Regardless of your version of true happiness, living a happier, more satisfied life is within reach. A few tweaks to your regular habits like getting more sleep and exercise can help you get there.
Daily habits
The following daily habits may help you achieve more happiness in your life.
1. Smile
You tend to smile when you’re happy. But it’s actually a two-way street.
We smile because we’re happy, and smiling causes the brain to release dopamine, which makes us happier.
While not completely foolproof, researchers have found that the link between smiling and happiness could be attributed to the “facial feedback hypothesis,” where facial expressions may have a modest influence on emotions.
That does not mean you have to go around with a fake smile plastered on your face all the time. But the next time you find yourself feeling low, crack a smile and see what happens. Or try starting each morning by smiling at yourself in the mirror.
2. Exercise
Exercise isn’t just for your body. Regular exercise can help reduce stress, feelings of anxiety, and symptoms of depression while boosting self-esteem and happiness.
Even a small amount of physical activity can make a difference. You don’t have to train for a triathlon or scale a cliff — unless that’s what makes you happy, of course.
The trick is to not overexert yourself. If you suddenly throw yourself into a strenuous routine, you may just end up frustrated (and sore).
Consider these exercise starters:
Take a walk around the block every night after dinner.
Sign up for a beginner’s class in yoga or tai chi.
Start your day with 5 minutes of stretching.
Remind yourself of any fun activities you once enjoyed but that have fallen by the wayside. Or you could consider starting activities you always wanted to try, such as golf, bowling, or dancing.
3. Get plenty of sleep
Most adults need at least 7 hoursTrusted Source of sleep every night. If you find yourself fighting the urge to nap during the day or just generally feel like you’re in a fog, your body may be telling you it needs more rest.
No matter how much our modern society steers us toward less sleep, we know that adequate sleep is vitalTrusted Source to good health, brain function, and emotional well-being. Getting enough sleep also reduces your riskTrusted Source of developing certain chronic illnesses, such as heart disease, depression, and diabetes.
Here are a few tips to help you build a better sleep routine:
Write down how many hours of sleep you get each night and how rested you feel. After a week, you should have a better idea how you’re doing. You can also try using an app to track your sleep.
Go to bed and wake up at the same time every day, including on weekends.
Reserve the hour before bed as quiet time. Take a bath, read, or do something relaxing. Avoid heavy eating and drinking.
Keep your bedroom dark, cool, and quiet.
Invest in some good bedding.
If you have to take a nap, try limiting it to 20 minutes.
If you consistently have problems sleeping, consider talking with a doctor. You may have a sleep disorder that requires treatment.
4. Eat with mood in mind
You may already know that your food choices have an impact on your overall physical health. But some foods can also affect your state of mind.Trusted Source
For example:
Carbohydrates release serotonin, a “feel good” hormone. Just keep simple carbs — foods high in sugar and starch — to a minimum because that energy surge is short and you’ll crash. Choosing complex carbs, such as vegetables, beans, and whole grains, can help you avoid a crash while still providing serotonin.
Lean meat, poultry, legumes, and dairy are high in protein. Protein-rich foods release dopamine and norepinephrine, which boost energy and concentration.
Omega-3 fatty acids, such as those found in fatty fish, have been found to have anti-inflammatory effectsTrusted Source that extend to your overall brain health. If you don’t eat fish, you might consider talking with a doctor about possible supplementation.
Highly processed or deep-fried foods tend to leave you feeling down and so will skipping meals.
If you want to eat with your mood in mind, consider starting with making one food choice for your mood each day.
For example, swap a big, sweet breakfast pastry for some Greek yogurt with fruit. You’ll still satisfy your sweet tooth, and the protein will help you avoid a midmorning energy crash. Consider adding in a new food swap each week.
5. Practice gratitude
Simply being grateful can give your mood a big boost, among other benefits. For example, a two-part study found that practicing gratitude can have a significant impact on feelings of hope and happiness.
You might try starting each day by acknowledging one thing you’re grateful for. You can do this while you’re brushing your teeth or just waiting for that snoozed alarm to go off.
As you go about your day, consider keeping an eye out for pleasant things in your life. They can be big things, such as knowing that someone loves you or getting a well-deserved promotion.
But they can also be little things, such as a co-worker who offered you a cup of coffee or the neighbor who waved to you. Maybe it could even just be the warmth of the sun on your skin.
With a little practice, you may even become more aware of all the positive things around you.
6. Give a compliment
Research shows that performing acts of kindness may also help promote your overall well-being.
Giving a sincere compliment is a quick, easy way to brighten someone’s day while giving your own happiness a boost.
Catch the person’s eye and say it with a smile so they know you mean it. You might be surprised by how good it makes you feel.
If you want to offer someone a compliment on their physical appearance, make sure to do it in a respectful way.
7. Breathe deeply
You’re tense, your shoulders are tight, and you feel as though you just might “lose it.” We all know that feeling.
Instinct may tell you to take a long, deep breath to calm yourself down.
Turns out, that instinct is a good one. ResearchTrusted Source supports the fact that slow breathing and deep breathing exercises can help reduce stress.
The next time you feel stressed or are at your wit’s end, work through these steps:
Close your eyes. Try to envision a happy memory or beautiful place.
Take a slow, deep breath in through your nose.
Slowly breathe out through your mouth or nose.
Repeat this process several times until you start to feel yourself calm down.
If you’re having a hard time taking slow, deliberate breaths, try counting to 5 in your head with each inhale and exhale.
8. Acknowledge the unhappy moments
A positive attitude is generally a good thing, but bad things happen to everyone. It’s just part of life.
If you get some bad news, make a mistake, or just feel like you’re in a funk, don’t try to pretend you’re happy.
Acknowledge the feeling of unhappiness, letting yourself experience it for a moment. Then shift your focus toward what made you feel this way and what it might take to recover.
Would a deep breathing exercise help? A long walk outside? Talking it over with someone?
Let the moment pass and take care of yourself. Remember, no one’s happy all the time.
9. Keep a journal
A journal is a good way to organize your thoughts, analyze your feelings, and make plans. And you don’t have to be a literary genius or write volumes to benefit.
It can be as simple as jotting down a few thoughts before you go to bed. If putting certain things in writing makes you nervous, you can always shred it when you’ve finished. It’s the process that counts.
Not sure what to do with all the feelings that end up on the page? Our guide to organizing your feelings may help.
10. Face stress head-on
Life is full of stressors, and it’s impossible to avoid all of them.
There’s no need to. Stress isn’t always harmful, and we can even change our attitudes about stress. Sometimes, there’s an upside to stress.
For those stressors you can’t avoid, remind yourself that everyone has stress — there’s no reason to think it’s all on you. And chances are, you’re stronger than you might think you are.
Instead of letting yourself get overwhelmed, try to address the stressor head-on. This might mean initiating an uncomfortable conversation or putting in some extra work, but the sooner you confront it, the sooner the pit in your stomach may start to shrink.
Testing.....
Daily habits
The following daily habits may help you achieve more happiness in your life.
1. Smile
You tend to smile when you’re happy. But it’s actually a two-way street.
We smile because we’re happy, and smiling causes the brain to release dopamine, which makes us happier.
While not completely foolproof, researchers have found that the link between smiling and happiness could be attributed to the “facial feedback hypothesis,” where facial expressions may have a modest influence on emotions.
That does not mean you have to go around with a fake smile plastered on your face all the time. But the next time you find yourself feeling low, crack a smile and see what happens. Or try starting each morning by smiling at yourself in the mirror.
2. Exercise
Exercise isn’t just for your body. Regular exercise can help reduce stress, feelings of anxiety, and symptoms of depression while boosting self-esteem and happiness.
Even a small amount of physical activity can make a difference. You don’t have to train for a triathlon or scale a cliff — unless that’s what makes you happy, of course.
The trick is to not overexert yourself. If you suddenly throw yourself into a strenuous routine, you may just end up frustrated (and sore).
Consider these exercise starters:
Take a walk around the block every night after dinner.
Sign up for a beginner’s class in yoga or tai chi.
Start your day with 5 minutes of stretching.
Remind yourself of any fun activities you once enjoyed but that have fallen by the wayside. Or you could consider starting activities you always wanted to try, such as golf, bowling, or dancing.
3. Get plenty of sleep
Most adults need at least 7 hoursTrusted Source of sleep every night. If you find yourself fighting the urge to nap during the day or just generally feel like you’re in a fog, your body may be telling you it needs more rest.
No matter how much our modern society steers us toward less sleep, we know that adequate sleep is vitalTrusted Source to good health, brain function, and emotional well-being. Getting enough sleep also reduces your riskTrusted Source of developing certain chronic illnesses, such as heart disease, depression, and diabetes.
Here are a few tips to help you build a better sleep routine:
Write down how many hours of sleep you get each night and how rested you feel. After a week, you should have a better idea how you’re doing. You can also try using an app to track your sleep.
Go to bed and wake up at the same time every day, including on weekends.
Reserve the hour before bed as quiet time. Take a bath, read, or do something relaxing. Avoid heavy eating and drinking.
Keep your bedroom dark, cool, and quiet.
Invest in some good bedding.
If you have to take a nap, try limiting it to 20 minutes.
If you consistently have problems sleeping, consider talking with a doctor. You may have a sleep disorder that requires treatment.
4. Eat with mood in mind
You may already know that your food choices have an impact on your overall physical health. But some foods can also affect your state of mind.Trusted Source
For example:
Carbohydrates release serotonin, a “feel good” hormone. Just keep simple carbs — foods high in sugar and starch — to a minimum because that energy surge is short and you’ll crash. Choosing complex carbs, such as vegetables, beans, and whole grains, can help you avoid a crash while still providing serotonin.
Lean meat, poultry, legumes, and dairy are high in protein. Protein-rich foods release dopamine and norepinephrine, which boost energy and concentration.
Omega-3 fatty acids, such as those found in fatty fish, have been found to have anti-inflammatory effectsTrusted Source that extend to your overall brain health. If you don’t eat fish, you might consider talking with a doctor about possible supplementation.
Highly processed or deep-fried foods tend to leave you feeling down and so will skipping meals.
If you want to eat with your mood in mind, consider starting with making one food choice for your mood each day.
For example, swap a big, sweet breakfast pastry for some Greek yogurt with fruit. You’ll still satisfy your sweet tooth, and the protein will help you avoid a midmorning energy crash. Consider adding in a new food swap each week.
5. Practice gratitude
Simply being grateful can give your mood a big boost, among other benefits. For example, a two-part study found that practicing gratitude can have a significant impact on feelings of hope and happiness.
You might try starting each day by acknowledging one thing you’re grateful for. You can do this while you’re brushing your teeth or just waiting for that snoozed alarm to go off.
As you go about your day, consider keeping an eye out for pleasant things in your life. They can be big things, such as knowing that someone loves you or getting a well-deserved promotion.
But they can also be little things, such as a co-worker who offered you a cup of coffee or the neighbor who waved to you. Maybe it could even just be the warmth of the sun on your skin.
With a little practice, you may even become more aware of all the positive things around you.
6. Give a compliment
Research shows that performing acts of kindness may also help promote your overall well-being.
Giving a sincere compliment is a quick, easy way to brighten someone’s day while giving your own happiness a boost.
Catch the person’s eye and say it with a smile so they know you mean it. You might be surprised by how good it makes you feel.
If you want to offer someone a compliment on their physical appearance, make sure to do it in a respectful way.
7. Breathe deeply
You’re tense, your shoulders are tight, and you feel as though you just might “lose it.” We all know that feeling.
Instinct may tell you to take a long, deep breath to calm yourself down.
Turns out, that instinct is a good one. ResearchTrusted Source supports the fact that slow breathing and deep breathing exercises can help reduce stress.
The next time you feel stressed or are at your wit’s end, work through these steps:
Close your eyes. Try to envision a happy memory or beautiful place.
Take a slow, deep breath in through your nose.
Slowly breathe out through your mouth or nose.
Repeat this process several times until you start to feel yourself calm down.
If you’re having a hard time taking slow, deliberate breaths, try counting to 5 in your head with each inhale and exhale.
8. Acknowledge the unhappy moments
A positive attitude is generally a good thing, but bad things happen to everyone. It’s just part of life.
If you get some bad news, make a mistake, or just feel like you’re in a funk, don’t try to pretend you’re happy.
Acknowledge the feeling of unhappiness, letting yourself experience it for a moment. Then shift your focus toward what made you feel this way and what it might take to recover.
Would a deep breathing exercise help? A long walk outside? Talking it over with someone?
Let the moment pass and take care of yourself. Remember, no one’s happy all the time.
9. Keep a journal
A journal is a good way to organize your thoughts, analyze your feelings, and make plans. And you don’t have to be a literary genius or write volumes to benefit.
It can be as simple as jotting down a few thoughts before you go to bed. If putting certain things in writing makes you nervous, you can always shred it when you’ve finished. It’s the process that counts.
Not sure what to do with all the feelings that end up on the page? Our guide to organizing your feelings may help.
10. Face stress head-on
Life is full of stressors, and it’s impossible to avoid all of them.
There’s no need to. Stress isn’t always harmful, and we can even change our attitudes about stress. Sometimes, there’s an upside to stress.
For those stressors you can’t avoid, remind yourself that everyone has stress — there’s no reason to think it’s all on you. And chances are, you’re stronger than you might think you are.
Instead of letting yourself get overwhelmed, try to address the stressor head-on. This might mean initiating an uncomfortable conversation or putting in some extra work, but the sooner you confront it, the sooner the pit in your stomach may start to shrink.
Testing.....
Posted on: #iteachmsu
Tips to increase your hemoglobin levels
Here are some tips to keep in mind to increase your hemoglobin levels:
Switch to brown rice: As a superfood, brown rice can help prevent various diseases related to cholesterol and the gastrointestinal system. It is rich in iron, containing 0.52 milligrams of iron for every 100 grams.
Enjoy dark chocolate: With over 80% of cocoa, dark chocolate naturally improves hemoglobin levels. Plus, it is loaded with minerals, nutrients and antioxidants.
Drink nettle tea: The spice nettle has also proven to be a good source of iron and vitamin B and C. They can also play a part in increasing hemoglobin levels.
Exercise: Take up moderate to high-intensity exercise to help your body produce more hemoglobin to meet the oxygen demands of your body.
Stay tuned to the Activ Living Community. Keep up to date with the latest health tips and trends through expert videos, podcasts, articles, and much more in nutrition, fitness, mindfulness, and lifestyle conditions like Asthma, Blood Pressure, Cholesterol, and Diabetes.
Switch to brown rice: As a superfood, brown rice can help prevent various diseases related to cholesterol and the gastrointestinal system. It is rich in iron, containing 0.52 milligrams of iron for every 100 grams.
Enjoy dark chocolate: With over 80% of cocoa, dark chocolate naturally improves hemoglobin levels. Plus, it is loaded with minerals, nutrients and antioxidants.
Drink nettle tea: The spice nettle has also proven to be a good source of iron and vitamin B and C. They can also play a part in increasing hemoglobin levels.
Exercise: Take up moderate to high-intensity exercise to help your body produce more hemoglobin to meet the oxygen demands of your body.
Stay tuned to the Activ Living Community. Keep up to date with the latest health tips and trends through expert videos, podcasts, articles, and much more in nutrition, fitness, mindfulness, and lifestyle conditions like Asthma, Blood Pressure, Cholesterol, and Diabetes.
Authored by: Vijaya
Assessing Learning
Posted on: #iteachmsu
By Shravya: Tips for using a collaboration software tool -- edited
When project managing a distributed team in a variety of locations, a collaboration software (or project management) tool is an effective way to keep everyone on the same page and all of your project information in one place. However, using a great tool doesn’t magically make collaboration happen. Here are 10 best practices when using a collaboration software tool:
Share proactively - Assign team members to the tasks they need to be aware of and @mention them in the comments, so they receive alerts when the ball is in their court.
Put every project into your collaboration project management tool - Use your tool as a single source of all project-related materials and notes. This will make the material easy to find for everyone, no matter when they joined the project.
Create water cooler channels - Creating channels in your communication tools where team members can discuss non-work related topics allows them to get to know each other and be social even from afar.
Celebrate small wins - Collaboration tools are a great place to share victories, no matter how big or small. Even a short message can go a long way.
Balance the load - You can’t collaborate well if you’re overloaded with work. Use your tool’s visibility and resource management features to ensure project tasks are balanced among your team members.
Share proactively - Assign team members to the tasks they need to be aware of and @mention them in the comments, so they receive alerts when the ball is in their court.
Put every project into your collaboration project management tool - Use your tool as a single source of all project-related materials and notes. This will make the material easy to find for everyone, no matter when they joined the project.
Create water cooler channels - Creating channels in your communication tools where team members can discuss non-work related topics allows them to get to know each other and be social even from afar.
Celebrate small wins - Collaboration tools are a great place to share victories, no matter how big or small. Even a short message can go a long way.
Balance the load - You can’t collaborate well if you’re overloaded with work. Use your tool’s visibility and resource management features to ensure project tasks are balanced among your team members.
Authored by: Vijaya
Disciplinary Content
Posted on: #iteachmsu
Ten Travel Tips for Beginners - A Must Read have a look
1. Consider Your Clothing.
You don’t have to dress nicely by any means, but you should probably follow a couple of basic rules. Most importantly, don’t ever consider fanny packs/bum bags. Not under any circumstances. They are easy to rob, mark you as a tourist, and most damning of al they are goddamn ugly. For North Americans, leave behind the white socks, white sneakers, and baseball cap as well. It’s certainly okay to keep your own sense of style, but if you want people to treat you more fairly, then avoiding the stereotypes is a good idea.
2. Money Matters
How much should you take and in what form? The simplest approach is to forget traveler’s checks and large wads of cash. Instead, bring your ATM card and pull out your money as you need it. Try to withdraw the equivalent of a couple hundred at a time–this way you don’t pay a fortune in transaction fees, but if you lose your cash or are robbed it’s not the end of the world. Most cities and almost all airports are connected these days–if you are going to be in one or passing through one you should be just fine.
3. Your Budget Will Be Wrong.
You can plan down to the last tuppence, but in the end your trip–be it 2 weeks or 12 months–will cost more than your highest estimate. Whether it’s replacing stolen/lost items, mailing things home, signing up for expensive tours, loads of souvenirs, or simply finding that the least expensive places are that way for a reason, that’s the nature of dealing with the unexpected. Most importantly, don’t stress when things cost more than you expected. (It’s the nature of the beast. If you are simply flat broke, there are places all over the Internet about working abroad.)
You don’t have to dress nicely by any means, but you should probably follow a couple of basic rules. Most importantly, don’t ever consider fanny packs/bum bags. Not under any circumstances. They are easy to rob, mark you as a tourist, and most damning of al they are goddamn ugly. For North Americans, leave behind the white socks, white sneakers, and baseball cap as well. It’s certainly okay to keep your own sense of style, but if you want people to treat you more fairly, then avoiding the stereotypes is a good idea.
2. Money Matters
How much should you take and in what form? The simplest approach is to forget traveler’s checks and large wads of cash. Instead, bring your ATM card and pull out your money as you need it. Try to withdraw the equivalent of a couple hundred at a time–this way you don’t pay a fortune in transaction fees, but if you lose your cash or are robbed it’s not the end of the world. Most cities and almost all airports are connected these days–if you are going to be in one or passing through one you should be just fine.
3. Your Budget Will Be Wrong.
You can plan down to the last tuppence, but in the end your trip–be it 2 weeks or 12 months–will cost more than your highest estimate. Whether it’s replacing stolen/lost items, mailing things home, signing up for expensive tours, loads of souvenirs, or simply finding that the least expensive places are that way for a reason, that’s the nature of dealing with the unexpected. Most importantly, don’t stress when things cost more than you expected. (It’s the nature of the beast. If you are simply flat broke, there are places all over the Internet about working abroad.)
Posted by: Chathuri Super admin..
Posted on: #iteachmsu
Key Takeaways
Key Takeaways
Now that we've covered all the tips and tricks to effectively managing your time, let's do a quick recap:
Effective time management helps you organize your daily activities around your priorities. So, before you start working on improving your time management skills, take some time to identify your key and secondary priorities.
When you're clear on what is most important to you, you can start discovering your preferred method for organizing your time. One effective method you could use is the Eisenhower Matrix.
A variety of time management software exists to help you out in organizing tasks and tracking your overall productivity. Two very helpful tools are Rescuetime and Toggle Track.
To make the best use of your time, you should focus on both core and secondary skills that we've discussed (including your overall health and stress levels).
When you master effective time management, you shall enjoy more time for yourself, reduced stress, enhanced work-life balance, and more stamina to start achieving your dreams!
Now that we've covered all the tips and tricks to effectively managing your time, let's do a quick recap:
Effective time management helps you organize your daily activities around your priorities. So, before you start working on improving your time management skills, take some time to identify your key and secondary priorities.
When you're clear on what is most important to you, you can start discovering your preferred method for organizing your time. One effective method you could use is the Eisenhower Matrix.
A variety of time management software exists to help you out in organizing tasks and tracking your overall productivity. Two very helpful tools are Rescuetime and Toggle Track.
To make the best use of your time, you should focus on both core and secondary skills that we've discussed (including your overall health and stress levels).
When you master effective time management, you shall enjoy more time for yourself, reduced stress, enhanced work-life balance, and more stamina to start achieving your dreams!
Posted by: Super Admin
Posted on: #iteachmsu
Which Foods You Should Eat To Increase Hemoglobin Count?
Hemoglobin is an iron-rich protein in red blood cells (RBCs). The normal hemoglobin range for men is 13.5 to 17.5 gm/dL and 12 to 15.5 gm/dL for women. It is of utmost importance to maintain hemoglobin concentration.
What you need to know:
What functions does hemoglobin perform in our bodies?
What causes low hemoglobin?
Symptoms of low hemoglobin
What are the foods that can increase hemoglobin level?
Tips to increase your hemoglobin levels
What functions does hemoglobin perform in our bodies?
Hemoglobin is vital for carrying oxygen from the lungs to tissues and organs. It also transports carbon dioxide from the tissues back to the lungs.
What causes low hemoglobin?
Some common causes of low hemoglobin are:
Substantial blood loss
Deficiency in iron, vitamin B, and folate
Kidney disease
Hypothyroidism
Thalassemia
Lung diseases
Excessive smoking
Any type of blood loss can cause anemia, including blood loss from surgery, heavy menstrual periods, and bleeding in the gastrointestinal tract.
Symptoms of low hemoglobin
You can detect extremely low hemoglobin levels in your system in a few ways. They include
A fast or irregular heartbeat
Fatigue
Frequent or unexplained bruising
Shortness of breath
Liver and kidney disease
Pale skin and gums
Muscle weakness
Reoccurring headaches
Dizziness
Poor appetite
Anemia in severe cases
Elevated hemoglobin levels are associated with dehydration, heart failure, and chronic lung disease. In some conditions, the bone marrow may not produce enough RBCs, leading to cancers like leukemia, lymphoma, or tumors that spread from other parts of the body into the bone marrow.
What are the foods that can improve your hemoglobin levels?
It is essential to boost your food intake to raise your hemoglobin levels. Here are some foods to increase hemoglobin levels:
Iron-rich foods: Consume iron-rich foods like fish, meat, eggs, soy products, broccoli, green leafy vegetables that include spinach, fenugreek leaves, cauliflower, green peas, cabbage, green beans, nuts and seeds, and peanut butter, to increase your hemoglobin levels.
Vitamin A: It is pertinent to consume vitamin A foods to increase hemoglobin as they absorb more iron. Vitamin A and beta-carotene can help you there. Vitamin A is found in animal food sources, such as fish and liver. Beta-carotene is found in red, yellow, and orange fruits and vegetables.
Folate: Folate is a type of Vitamin B that plays an essential part in hemoglobin production. A shortage of folate can prevent the red blood cells from maturing, leading to anemia. Some good sources of folate include beef, rice, black-eyed peas, kidney beans, lettuce, and peanuts.
Foods rich in vitamin C: A combination of iron and vitamin C can prove to be beneficial. The latter is used for better absorption of iron. Foods rich in vitamin C include oranges, lemon, strawberries, papaya, bell peppers, broccoli, and tomatoes.
Fruits: It is also perfect to have fruits like beetroot, apple, watermelon, papaya, oranges, litchis, kiwis, strawberries, grapefruit, banana, and peach, which can boost hemoglobin levels. Plus, dry fruits, like dates, can increase the number of erythrocytes, thereby increasing hemoglobin levels. They contain iron, vitamin C, vitamin B complex, and folic acid, which helps in the formation of red blood cells. Raisins are also a rich source of iron and copper necessary to form red blood cells.
Avoid iron blockers: Foods that block your body’s ability to absorb iron, such as coffee, tea, alcohol, and aerated drinks, should be avoided.
Tips to increase your hemoglobin levels
Here are some tips to keep in mind to increase your hemoglobin levels:
Switch to brown rice: As a superfood, brown rice can help prevent various diseases related to cholesterol and the gastrointestinal system. It is rich in iron, containing 0.52 milligrams of iron for every 100 grams.
Enjoy dark chocolate: With over 80% of cocoa, dark chocolate naturally improves hemoglobin levels. Plus, it is loaded with minerals, nutrients and antioxidants.
Drink nettle tea: The spice nettle has also proven to be a good source of iron and vitamin B and C. They can also play a part in increasing hemoglobin levels.
Exercise: Take up moderate to high-intensity exercise to help your body produce more hemoglobin to meet the oxygen demands of your body.
Stay tuned to the Activ Living Community. Keep up to date with the latest health tips and trends through expert videos, podcasts, articles, and much more in nutrition, fitness, mindfulness, and lifestyle conditions like Asthma, Blood Pressure, Cholesterol, and Diabetes.
You may also be interested in the following blogs:
10 Vegetarian Foods That Are Rich In Iron
Want to Add Iron Rich Foods to Add in Your Diet? Check Out These Iron Rich Foods.
What you need to know:
What functions does hemoglobin perform in our bodies?
What causes low hemoglobin?
Symptoms of low hemoglobin
What are the foods that can increase hemoglobin level?
Tips to increase your hemoglobin levels
What functions does hemoglobin perform in our bodies?
Hemoglobin is vital for carrying oxygen from the lungs to tissues and organs. It also transports carbon dioxide from the tissues back to the lungs.
What causes low hemoglobin?
Some common causes of low hemoglobin are:
Substantial blood loss
Deficiency in iron, vitamin B, and folate
Kidney disease
Hypothyroidism
Thalassemia
Lung diseases
Excessive smoking
Any type of blood loss can cause anemia, including blood loss from surgery, heavy menstrual periods, and bleeding in the gastrointestinal tract.
Symptoms of low hemoglobin
You can detect extremely low hemoglobin levels in your system in a few ways. They include
A fast or irregular heartbeat
Fatigue
Frequent or unexplained bruising
Shortness of breath
Liver and kidney disease
Pale skin and gums
Muscle weakness
Reoccurring headaches
Dizziness
Poor appetite
Anemia in severe cases
Elevated hemoglobin levels are associated with dehydration, heart failure, and chronic lung disease. In some conditions, the bone marrow may not produce enough RBCs, leading to cancers like leukemia, lymphoma, or tumors that spread from other parts of the body into the bone marrow.
What are the foods that can improve your hemoglobin levels?
It is essential to boost your food intake to raise your hemoglobin levels. Here are some foods to increase hemoglobin levels:
Iron-rich foods: Consume iron-rich foods like fish, meat, eggs, soy products, broccoli, green leafy vegetables that include spinach, fenugreek leaves, cauliflower, green peas, cabbage, green beans, nuts and seeds, and peanut butter, to increase your hemoglobin levels.
Vitamin A: It is pertinent to consume vitamin A foods to increase hemoglobin as they absorb more iron. Vitamin A and beta-carotene can help you there. Vitamin A is found in animal food sources, such as fish and liver. Beta-carotene is found in red, yellow, and orange fruits and vegetables.
Folate: Folate is a type of Vitamin B that plays an essential part in hemoglobin production. A shortage of folate can prevent the red blood cells from maturing, leading to anemia. Some good sources of folate include beef, rice, black-eyed peas, kidney beans, lettuce, and peanuts.
Foods rich in vitamin C: A combination of iron and vitamin C can prove to be beneficial. The latter is used for better absorption of iron. Foods rich in vitamin C include oranges, lemon, strawberries, papaya, bell peppers, broccoli, and tomatoes.
Fruits: It is also perfect to have fruits like beetroot, apple, watermelon, papaya, oranges, litchis, kiwis, strawberries, grapefruit, banana, and peach, which can boost hemoglobin levels. Plus, dry fruits, like dates, can increase the number of erythrocytes, thereby increasing hemoglobin levels. They contain iron, vitamin C, vitamin B complex, and folic acid, which helps in the formation of red blood cells. Raisins are also a rich source of iron and copper necessary to form red blood cells.
Avoid iron blockers: Foods that block your body’s ability to absorb iron, such as coffee, tea, alcohol, and aerated drinks, should be avoided.
Tips to increase your hemoglobin levels
Here are some tips to keep in mind to increase your hemoglobin levels:
Switch to brown rice: As a superfood, brown rice can help prevent various diseases related to cholesterol and the gastrointestinal system. It is rich in iron, containing 0.52 milligrams of iron for every 100 grams.
Enjoy dark chocolate: With over 80% of cocoa, dark chocolate naturally improves hemoglobin levels. Plus, it is loaded with minerals, nutrients and antioxidants.
Drink nettle tea: The spice nettle has also proven to be a good source of iron and vitamin B and C. They can also play a part in increasing hemoglobin levels.
Exercise: Take up moderate to high-intensity exercise to help your body produce more hemoglobin to meet the oxygen demands of your body.
Stay tuned to the Activ Living Community. Keep up to date with the latest health tips and trends through expert videos, podcasts, articles, and much more in nutrition, fitness, mindfulness, and lifestyle conditions like Asthma, Blood Pressure, Cholesterol, and Diabetes.
You may also be interested in the following blogs:
10 Vegetarian Foods That Are Rich In Iron
Want to Add Iron Rich Foods to Add in Your Diet? Check Out These Iron Rich Foods.
Authored by: Vijaya
Assessing Learning
Posted on: #iteachmsu
Facilitating Independent Group Projects
The group project is a much-dreaded component of undergraduate courses, doubly so if students are expected to create their own project from scratch. However, instructors consistently return to the independent group project as an exercise that, if done properly, stimulates student inquiry and cooperation. In this post, I reflect on my experiences facilitating student-led group projects in a biology course and relate these experiences to the commonalities of independent group work across disciplines. I outline four common issues related to independent group projects, then provide the rationale for managing each issue to maximize learning outcomes.
Issue #1: Students Don’t See the Value of Independent Projects
With several classes, part-time jobs, extracurricular activities, and a social life to manage, we can imagine why undergraduates may prefer working on a prescribed project rather than one they design themselves. Independent projects require a lot of brainpower and effort, and we are all likely inclined to gravitate toward projects in which we can work on each step in a straightforward manner. Much of the work that students will encounter outside the classroom, however, requires flexibility and creativity. Using inquiry is essential to translate knowledge into new situations, and independent projects are a great opportunity to practice inquiry.
Tips
Emphasize the real-world skills that students gain. This can be particularly valuable for students who aren’t necessarily interested in the subject matter but can see the benefits they gain in other areas, such as problem solving and managing a team.
Explain how each component of the independent project emulates a real practice in the discipline. This communicates to your students that you are putting them through this experience to help them develop their competencies, not to waste their time.
Treat every pitfall as a lesson, not as an opportunity to point out deficiencies. If something goes wrong, help the students figure out a way to move forward. Then, ask the students what they learned from the experience (e.g., how to better communicate, the value of a contingency plan, time management) and how they might strategize differently if confronted with a similar situation.
Issue #2: Designing and Conducting Independent Projects is Overwhelming
Often, the end product of an independent project seems like an unattainable goal. The concept of an independent project can provide freedom, but the lack of structure can leave students feeling lost and unsure of their path. They key for instructors is to provide structure (e.g., schedules, formatting guidelines) without stifling opportunities for students to be creative and take charge of their own learning.
Tips
Break down the project into manageable goals. Create a guide for students that details out the specific steps that lead to the end product, which includes due dates for smaller components of the project. This will help students feel competent as they achieve each small task and to better manage their time.
Provide iterative feedback. If the only evaluation students receive on their work is their final project grade, they don’t have the opportunity to improve and learn along the way. Checking in with students as they reach each small goal allows both students and instructor to keep track of progress and to make adjustments if a group has gotten off-course.
Take time in class to praise students for their progress. Students may have trouble perceiving their accomplishments, so bringing them up will help to increase student confidence moving forward with the project.
Help groups work through challenges in a structured manner. Ask groups to bring up challenges they have encountered lately, and run a brainstorming session with the entire class to overcome these challenges. Often, other groups will have encountered similar challenges, so working through them together helps students feel more competent and build a sense of community among classmates.
Issue #3: Group Members do not Contribute Equally
A common issue in group projects is that some students don’t have the time or interest to fully participate. This puts an undue burden on the other group members, who must take on a larger role in the project than intended. Instructors can minimize the incentive to “slack off” and create strategies for teams to manage uncooperative group members.
Tips
Have students create a team contract. Provide students with a general template for a group contract with space to detail procedures for written communication among teammates, goals for the project, and consequences for group members who don’t pull their weight. All students should contribute to the creation of the contract and sign it. If an issue arises at any point during the project, the group has a clear path forward to correct the issue.
Build in opportunities for every member to contribute. The threat of being held individually accountable is often enough motivation for students to pull their weight. Take time in class to consult with each group individually or run brainstorming sessions with the entire class, asking individual students to share their experience or discuss project results.
Issue #4: Group Members Have Disparate Goals
Group projects can be frustrating if students clash with teammates due to differing interests or goals. While it’s impossible to remove all disagreement among group members, creating a positive collaborative atmosphere can help students discuss and pursue their goals in a supportive manner.
Tips
Form groups based on mutual interests. Ask students to sit in different sections of the classroom based on potential project topics, then organize the students into groups based on their “interest zone.” An added bonus to this approach is that student groups will automatically have something in common, which can help them form social bonds and increase the enjoyment of working together.
Make time at the start of the project for students to discuss goals. Talking about how the project might relate to their goals for the course, their undergraduate education, and/or their career helps students understand the motivations of their teammates. When group members understand each other’s motivations, they can adjust their expectations and support the achievement of a variety of goals.
While your students may not enjoy the long hours, issues with teammates, and frustrations that accompany the independent group project, they may come to appreciate the lessons learned from their experiences. An example of working through a road block on their project could become a scenario they describe in a job interview. Dealing with an uncooperative group member could inform their approach to team management in their career. Engaging in inquiry could become the foundation for a student’s decision to pursue graduate school. Keep these outcomes in mind, and make every effort to put a positive spin on student progress.
Further Reading
Guide: “What are Best Practices for Designing Group Projects?” from Carnegie Mellon University. https://www.cmu.edu/teaching/designteach/design/instructionalstrategies/groupprojects/design.html
Guide: “Group Work: Using Cooperative Learning Groups Effectively” from Vanderbilt University. https://cft.vanderbilt.edu/guides-sub-pages/setting-up-and-facilitating-group-work-using-cooperative-learning-groups-effectively/
Guide: “Successful Group Projects” from University of Leicester. https://www2.le.ac.uk/offices/ld/resources/study/group-projects
Article: Creating Positive Group Project Experiences by Chapman and van Auken. http://journals.sagepub.com/doi/abs/10.1177/0273475301232005
Issue #1: Students Don’t See the Value of Independent Projects
With several classes, part-time jobs, extracurricular activities, and a social life to manage, we can imagine why undergraduates may prefer working on a prescribed project rather than one they design themselves. Independent projects require a lot of brainpower and effort, and we are all likely inclined to gravitate toward projects in which we can work on each step in a straightforward manner. Much of the work that students will encounter outside the classroom, however, requires flexibility and creativity. Using inquiry is essential to translate knowledge into new situations, and independent projects are a great opportunity to practice inquiry.
Tips
Emphasize the real-world skills that students gain. This can be particularly valuable for students who aren’t necessarily interested in the subject matter but can see the benefits they gain in other areas, such as problem solving and managing a team.
Explain how each component of the independent project emulates a real practice in the discipline. This communicates to your students that you are putting them through this experience to help them develop their competencies, not to waste their time.
Treat every pitfall as a lesson, not as an opportunity to point out deficiencies. If something goes wrong, help the students figure out a way to move forward. Then, ask the students what they learned from the experience (e.g., how to better communicate, the value of a contingency plan, time management) and how they might strategize differently if confronted with a similar situation.
Issue #2: Designing and Conducting Independent Projects is Overwhelming
Often, the end product of an independent project seems like an unattainable goal. The concept of an independent project can provide freedom, but the lack of structure can leave students feeling lost and unsure of their path. They key for instructors is to provide structure (e.g., schedules, formatting guidelines) without stifling opportunities for students to be creative and take charge of their own learning.
Tips
Break down the project into manageable goals. Create a guide for students that details out the specific steps that lead to the end product, which includes due dates for smaller components of the project. This will help students feel competent as they achieve each small task and to better manage their time.
Provide iterative feedback. If the only evaluation students receive on their work is their final project grade, they don’t have the opportunity to improve and learn along the way. Checking in with students as they reach each small goal allows both students and instructor to keep track of progress and to make adjustments if a group has gotten off-course.
Take time in class to praise students for their progress. Students may have trouble perceiving their accomplishments, so bringing them up will help to increase student confidence moving forward with the project.
Help groups work through challenges in a structured manner. Ask groups to bring up challenges they have encountered lately, and run a brainstorming session with the entire class to overcome these challenges. Often, other groups will have encountered similar challenges, so working through them together helps students feel more competent and build a sense of community among classmates.
Issue #3: Group Members do not Contribute Equally
A common issue in group projects is that some students don’t have the time or interest to fully participate. This puts an undue burden on the other group members, who must take on a larger role in the project than intended. Instructors can minimize the incentive to “slack off” and create strategies for teams to manage uncooperative group members.
Tips
Have students create a team contract. Provide students with a general template for a group contract with space to detail procedures for written communication among teammates, goals for the project, and consequences for group members who don’t pull their weight. All students should contribute to the creation of the contract and sign it. If an issue arises at any point during the project, the group has a clear path forward to correct the issue.
Build in opportunities for every member to contribute. The threat of being held individually accountable is often enough motivation for students to pull their weight. Take time in class to consult with each group individually or run brainstorming sessions with the entire class, asking individual students to share their experience or discuss project results.
Issue #4: Group Members Have Disparate Goals
Group projects can be frustrating if students clash with teammates due to differing interests or goals. While it’s impossible to remove all disagreement among group members, creating a positive collaborative atmosphere can help students discuss and pursue their goals in a supportive manner.
Tips
Form groups based on mutual interests. Ask students to sit in different sections of the classroom based on potential project topics, then organize the students into groups based on their “interest zone.” An added bonus to this approach is that student groups will automatically have something in common, which can help them form social bonds and increase the enjoyment of working together.
Make time at the start of the project for students to discuss goals. Talking about how the project might relate to their goals for the course, their undergraduate education, and/or their career helps students understand the motivations of their teammates. When group members understand each other’s motivations, they can adjust their expectations and support the achievement of a variety of goals.
While your students may not enjoy the long hours, issues with teammates, and frustrations that accompany the independent group project, they may come to appreciate the lessons learned from their experiences. An example of working through a road block on their project could become a scenario they describe in a job interview. Dealing with an uncooperative group member could inform their approach to team management in their career. Engaging in inquiry could become the foundation for a student’s decision to pursue graduate school. Keep these outcomes in mind, and make every effort to put a positive spin on student progress.
Further Reading
Guide: “What are Best Practices for Designing Group Projects?” from Carnegie Mellon University. https://www.cmu.edu/teaching/designteach/design/instructionalstrategies/groupprojects/design.html
Guide: “Group Work: Using Cooperative Learning Groups Effectively” from Vanderbilt University. https://cft.vanderbilt.edu/guides-sub-pages/setting-up-and-facilitating-group-work-using-cooperative-learning-groups-effectively/
Guide: “Successful Group Projects” from University of Leicester. https://www2.le.ac.uk/offices/ld/resources/study/group-projects
Article: Creating Positive Group Project Experiences by Chapman and van Auken. http://journals.sagepub.com/doi/abs/10.1177/0273475301232005
Posted by: Chathuri Super admin..
Pedagogical Design
Posted on: #iteachmsu
A Case for More Testing: The Benefits of Frequent, Low-Stakes Assessments
What if I told you about this magical teaching practice that, done even once, produces large improvements in student final exam scores[1], helps narrow the grade gap between poorly prepped and highly prepped first year college students[2], and might even result in more positive course reviews[3],[4]? What if I also told you this magical teaching practice is something you already know how to do? What if I told you, the secret to increasing your students’ success and overall satisfaction is……more TESTS!?
Okay…well to be fair, it’s a little more nuanced than that. While adding just one test to a class does indeed improve final exam scores, it turns out that more frequent, graded exercises in general improve learning outcomes for students [2],[5]. Even better – if these exercises are low stakes, they can improve learning outcomes without increasing student anxiety [4],[6].
We often view testing as an unpleasant but necessary way to assess student performance. It may be time for us to instead view testing as a useful teaching tool and to implement an assessment system that maximizes the potential learning benefits. In this post I will discuss the important known benefits of frequent, low stakes assessments as well as some practical tips for how to maximize these benefits without adding undue stress to your life or the lives of your students.
Benefit #1: “Thinking about thinking”
Testing can improve a student’s metacognition, or their ability to “think about thinking.” A good metacognitive thinker understands how their thought processes work and can pay attention to and change these processes [7]. A student with strong metacognitive skills can therefore more successfully monitor, evaluate, and improve their learning compared to students lacking these skills. Unfortunately, many students struggle with metacognition and must contend with “illusions of mastery” (or thinking they understand a subject better than they actually do). Self-testing is a good way to prevent illusions of mastery, but many students do not incorporate self-testing into their studying, instead electing more passive modes of exam preparation such as rereading texts[8]. Incorporating more testing into the curriculum forces students into the position of making mistakes and receiving feedback, allowing them to frequently measure their learning in relation to expectations and adjust accordingly. Again, note that providing feedback is an essential part of this process.
Benefit #2: Practice Remembering
Testing can improve a student’s long term memory of information presented in class by forcing students to recall what they’ve learned through a cognitive process called active retrieval. Active retrieval strengthens neural pathways important for retrieving memories, allowing these memories to be more easily accessed in the future.
While any sort of retrieval practice is useful, it is most beneficial when it is effortful, spaced, and interleaved. An example of effortful retrieval practice includes testing which forces students to provide the answers (i.e. Short answer and fill in the blank questions as opposed to multiple choice). More effortful retrieval also occurs with spaced and interleaved practice.
Spaced practice is testing that occurs after enough time has elapsed for some (but not complete) forgetting to occur (i.e. Present the information and then wait a couple months, days, or even just until the end of class to test students on it). Interleaved practice incorporates different but related topics and problem types, as opposed to having students practice and master one type at a time (e.g. cumulative testing where you mix problems from different units together). Interleaved practice can help students learn to focus on the underlying principles of problems and to discriminate between problem types, leading to more complex mental models and a deeper understanding of the relationships between ideas[6].
How to Implement More Assessments (Without Losing Your Mind)
So, all you have to do now is come up with a ton of quiz and test questions and free up a bunch of class time for assessments! Don’t forget you also need to grade all of these! After all, feedback is an important part of the process, and frequent (even low stakes) grading has the added benefits of enhancing student motivation, attentiveness, and attendance.I know what you busy teachers (ie. all of you) out there are thinking….“Your ”magical” teaching practice is starting to sound like a hugely effective pain in my butt.”
Don’t give up on me now though! There are some fairly simple ways to add more assessments to your curriculum. Furthermore, you should be able to do this sans student rebellion because these assessments are low-stakes. Frequent, low-stake assessments as opposed to infrequent, high-stakes assessments actually decrease student anxiety overall because no single test is a make it or break it event. In fact, several teachers have reported a large increase in positive student evaluations after restructuring their classes in this way[3],[4],[6]!
Below I lay out some tips for getting the most out of shifting your assessment practices while maintaining both your own and your students’ sanity:
1) Know that “effortful” testing is not always necessary
While effortful testing is best for retrieval practice, even basic, easily graded recognition tests such multiple choice questions still offer benefits, such as helping students remember basic (but important!) information[6],[9].
2) Create different assessment questions
You can also make assessments more effortful by creating questions that engage higher cognitive processes. Now you can sit back, relax, and indulge in one of my personal favorite pastimes (watching student brains explode) without the stressful grading!
3) Make use of educational technologies to ease your grading
For instance, clicker tests are a quick way to test students and allow you to provide feedback for the class all at once.
4) Make assessments into games
If your students need a morale boost, make a quiz into a trivia game and give winning groups candy. Some good old competition and Pavlovian conditioning may make students reassess their view of testing.
5) Assess participation
Doing something as simple as a participation grade will still provide students with incentive without overburdening them or yourself. For instance, this type of grading would work in conjunction with #3.
6) Keep graded assessments predictable
Making assessments predictable as opposed to utilizing pop quizzes helps students feel at ease.6 Furthermore, if they students KNOW an assessment is coming, they are more likely to study and pay attention.
7) Find ways to revisit old material in your assessments
Making assessments cumulative is an effective way to space out your review of material and has the added benefit of making problems interleaved and effortful, all of which maximize retrieval practice[6].
8) Have students reflect on mistakes
You can help students develop metacognitive skills by giving them opportunities to reflect upon and correct their mistakes on assessments. For instance, have students take a quiz and then discuss their answers/thinking with their classmates before receiving feedback. You can also give students opportunities to create keys to short answer questions and grade their own and several (anonymous) classmates’ answers. This will allow them to think through what makes an answer complete and effective.
9) Break large assessments into small ones
Instead of creating new assessments, break up large ones into multiple, lower-stakes assessments. For example, consider replacing big tests with several quizzes. Consider scaffolding large projects such as independent research projects and term papers. Ask for outlines, lists of references, graphs, etc. along the course of the semester before the final project is due. This might cause more work for you in the short term but can help prevent complete disasters at the end of the semester, which can be time consuming.
10) Utilize short daily or weekly quizzes
If you don’t want to adjust a big project/test or lose class time by adding time-consuming assessments, consider adding short daily or weekly quizzes. These grades can add up to equal one test grade. One could consider dropping the lowest score(s) but allowing no make ups to reduce logistical issues.
These are only a few of the many strategies one can use to transition to a frequent, low-stakes assessment system. What are your experiences with low stakes assessments? Have you made use of any which seem particularly effective in enhancing student learning?
Related Reading:
Much of the information about the benefits of testing is from:
Brown, P.C., Roediger III, H.L., McDaniel, M.A. (2014). Make it Stick: The Science of Successful Learning. Cambridge, MA: The Belknap Press of Harvard University Press.
Okay…well to be fair, it’s a little more nuanced than that. While adding just one test to a class does indeed improve final exam scores, it turns out that more frequent, graded exercises in general improve learning outcomes for students [2],[5]. Even better – if these exercises are low stakes, they can improve learning outcomes without increasing student anxiety [4],[6].
We often view testing as an unpleasant but necessary way to assess student performance. It may be time for us to instead view testing as a useful teaching tool and to implement an assessment system that maximizes the potential learning benefits. In this post I will discuss the important known benefits of frequent, low stakes assessments as well as some practical tips for how to maximize these benefits without adding undue stress to your life or the lives of your students.
Benefit #1: “Thinking about thinking”
Testing can improve a student’s metacognition, or their ability to “think about thinking.” A good metacognitive thinker understands how their thought processes work and can pay attention to and change these processes [7]. A student with strong metacognitive skills can therefore more successfully monitor, evaluate, and improve their learning compared to students lacking these skills. Unfortunately, many students struggle with metacognition and must contend with “illusions of mastery” (or thinking they understand a subject better than they actually do). Self-testing is a good way to prevent illusions of mastery, but many students do not incorporate self-testing into their studying, instead electing more passive modes of exam preparation such as rereading texts[8]. Incorporating more testing into the curriculum forces students into the position of making mistakes and receiving feedback, allowing them to frequently measure their learning in relation to expectations and adjust accordingly. Again, note that providing feedback is an essential part of this process.
Benefit #2: Practice Remembering
Testing can improve a student’s long term memory of information presented in class by forcing students to recall what they’ve learned through a cognitive process called active retrieval. Active retrieval strengthens neural pathways important for retrieving memories, allowing these memories to be more easily accessed in the future.
While any sort of retrieval practice is useful, it is most beneficial when it is effortful, spaced, and interleaved. An example of effortful retrieval practice includes testing which forces students to provide the answers (i.e. Short answer and fill in the blank questions as opposed to multiple choice). More effortful retrieval also occurs with spaced and interleaved practice.
Spaced practice is testing that occurs after enough time has elapsed for some (but not complete) forgetting to occur (i.e. Present the information and then wait a couple months, days, or even just until the end of class to test students on it). Interleaved practice incorporates different but related topics and problem types, as opposed to having students practice and master one type at a time (e.g. cumulative testing where you mix problems from different units together). Interleaved practice can help students learn to focus on the underlying principles of problems and to discriminate between problem types, leading to more complex mental models and a deeper understanding of the relationships between ideas[6].
How to Implement More Assessments (Without Losing Your Mind)
So, all you have to do now is come up with a ton of quiz and test questions and free up a bunch of class time for assessments! Don’t forget you also need to grade all of these! After all, feedback is an important part of the process, and frequent (even low stakes) grading has the added benefits of enhancing student motivation, attentiveness, and attendance.I know what you busy teachers (ie. all of you) out there are thinking….“Your ”magical” teaching practice is starting to sound like a hugely effective pain in my butt.”
Don’t give up on me now though! There are some fairly simple ways to add more assessments to your curriculum. Furthermore, you should be able to do this sans student rebellion because these assessments are low-stakes. Frequent, low-stake assessments as opposed to infrequent, high-stakes assessments actually decrease student anxiety overall because no single test is a make it or break it event. In fact, several teachers have reported a large increase in positive student evaluations after restructuring their classes in this way[3],[4],[6]!
Below I lay out some tips for getting the most out of shifting your assessment practices while maintaining both your own and your students’ sanity:
1) Know that “effortful” testing is not always necessary
While effortful testing is best for retrieval practice, even basic, easily graded recognition tests such multiple choice questions still offer benefits, such as helping students remember basic (but important!) information[6],[9].
2) Create different assessment questions
You can also make assessments more effortful by creating questions that engage higher cognitive processes. Now you can sit back, relax, and indulge in one of my personal favorite pastimes (watching student brains explode) without the stressful grading!
3) Make use of educational technologies to ease your grading
For instance, clicker tests are a quick way to test students and allow you to provide feedback for the class all at once.
4) Make assessments into games
If your students need a morale boost, make a quiz into a trivia game and give winning groups candy. Some good old competition and Pavlovian conditioning may make students reassess their view of testing.
5) Assess participation
Doing something as simple as a participation grade will still provide students with incentive without overburdening them or yourself. For instance, this type of grading would work in conjunction with #3.
6) Keep graded assessments predictable
Making assessments predictable as opposed to utilizing pop quizzes helps students feel at ease.6 Furthermore, if they students KNOW an assessment is coming, they are more likely to study and pay attention.
7) Find ways to revisit old material in your assessments
Making assessments cumulative is an effective way to space out your review of material and has the added benefit of making problems interleaved and effortful, all of which maximize retrieval practice[6].
8) Have students reflect on mistakes
You can help students develop metacognitive skills by giving them opportunities to reflect upon and correct their mistakes on assessments. For instance, have students take a quiz and then discuss their answers/thinking with their classmates before receiving feedback. You can also give students opportunities to create keys to short answer questions and grade their own and several (anonymous) classmates’ answers. This will allow them to think through what makes an answer complete and effective.
9) Break large assessments into small ones
Instead of creating new assessments, break up large ones into multiple, lower-stakes assessments. For example, consider replacing big tests with several quizzes. Consider scaffolding large projects such as independent research projects and term papers. Ask for outlines, lists of references, graphs, etc. along the course of the semester before the final project is due. This might cause more work for you in the short term but can help prevent complete disasters at the end of the semester, which can be time consuming.
10) Utilize short daily or weekly quizzes
If you don’t want to adjust a big project/test or lose class time by adding time-consuming assessments, consider adding short daily or weekly quizzes. These grades can add up to equal one test grade. One could consider dropping the lowest score(s) but allowing no make ups to reduce logistical issues.
These are only a few of the many strategies one can use to transition to a frequent, low-stakes assessment system. What are your experiences with low stakes assessments? Have you made use of any which seem particularly effective in enhancing student learning?
Related Reading:
Much of the information about the benefits of testing is from:
Brown, P.C., Roediger III, H.L., McDaniel, M.A. (2014). Make it Stick: The Science of Successful Learning. Cambridge, MA: The Belknap Press of Harvard University Press.
Posted by: Chathuri Super admin..
Navigating Context
Posted on: #iteachmsu
How to Be Happy
Regardless of your version of true happiness, living a happier, more satisfied life is within reach. A few tweaks to your regular habits like getting more sleep and exercise can help you get there.
Daily habits
The following daily habits may help you achieve more happiness in your life.
1. Smile
You tend to smile when you’re happy. But it’s actually a two-way street.
We smile because we’re happy, and smiling causes the brain to release dopamine, which makes us happier.
While not completely foolproof, researchers have found that the link between smiling and happiness could be attributed to the “facial feedback hypothesis,” where facial expressions may have a modest influence on emotions.
That does not mean you have to go around with a fake smile plastered on your face all the time. But the next time you find yourself feeling low, crack a smile and see what happens. Or try starting each morning by smiling at yourself in the mirror.
2. Exercise
Exercise isn’t just for your body. Regular exercise can help reduce stress, feelings of anxiety, and symptoms of depression while boosting self-esteem and happiness.
Even a small amount of physical activity can make a difference. You don’t have to train for a triathlon or scale a cliff — unless that’s what makes you happy, of course.
The trick is to not overexert yourself. If you suddenly throw yourself into a strenuous routine, you may just end up frustrated (and sore).
Consider these exercise starters:
Take a walk around the block every night after dinner.
Sign up for a beginner’s class in yoga or tai chi.
Start your day with 5 minutes of stretching.
Remind yourself of any fun activities you once enjoyed but that have fallen by the wayside. Or you could consider starting activities you always wanted to try, such as golf, bowling, or dancing.
3. Get plenty of sleep
Most adults need at least 7 hoursTrusted Source of sleep every night. If you find yourself fighting the urge to nap during the day or just generally feel like you’re in a fog, your body may be telling you it needs more rest.
No matter how much our modern society steers us toward less sleep, we know that adequate sleep is vitalTrusted Source to good health, brain function, and emotional well-being. Getting enough sleep also reduces your riskTrusted Source of developing certain chronic illnesses, such as heart disease, depression, and diabetes.
Here are a few tips to help you build a better sleep routine:
Write down how many hours of sleep you get each night and how rested you feel. After a week, you should have a better idea how you’re doing. You can also try using an app to track your sleep.
Go to bed and wake up at the same time every day, including on weekends.
Reserve the hour before bed as quiet time. Take a bath, read, or do something relaxing. Avoid heavy eating and drinking.
Keep your bedroom dark, cool, and quiet.
Invest in some good bedding.
If you have to take a nap, try limiting it to 20 minutes.
If you consistently have problems sleeping, consider talking with a doctor. You may have a sleep disorder that requires treatment.
4. Eat with mood in mind
You may already know that your food choices have an impact on your overall physical health. But some foods can also affect your state of mind.Trusted Source
For example:
Carbohydrates release serotonin, a “feel good” hormone. Just keep simple carbs — foods high in sugar and starch — to a minimum because that energy surge is short and you’ll crash. Choosing complex carbs, such as vegetables, beans, and whole grains, can help you avoid a crash while still providing serotonin.
Lean meat, poultry, legumes, and dairy are high in protein. Protein-rich foods release dopamine and norepinephrine, which boost energy and concentration.
Omega-3 fatty acids, such as those found in fatty fish, have been found to have anti-inflammatory effectsTrusted Source that extend to your overall brain health. If you don’t eat fish, you might consider talking with a doctor about possible supplementation.
Highly processed or deep-fried foods tend to leave you feeling down and so will skipping meals.
If you want to eat with your mood in mind, consider starting with making one food choice for your mood each day.
For example, swap a big, sweet breakfast pastry for some Greek yogurt with fruit. You’ll still satisfy your sweet tooth, and the protein will help you avoid a midmorning energy crash. Consider adding in a new food swap each week.
5. Practice gratitude
Simply being grateful can give your mood a big boost, among other benefits. For example, a two-part study found that practicing gratitude can have a significant impact on feelings of hope and happiness.
You might try starting each day by acknowledging one thing you’re grateful for. You can do this while you’re brushing your teeth or just waiting for that snoozed alarm to go off.
As you go about your day, consider keeping an eye out for pleasant things in your life. They can be big things, such as knowing that someone loves you or getting a well-deserved promotion.
But they can also be little things, such as a co-worker who offered you a cup of coffee or the neighbor who waved to you. Maybe it could even just be the warmth of the sun on your skin.
With a little practice, you may even become more aware of all the positive things around you.
6. Give a compliment
Research shows that performing acts of kindness may also help promote your overall well-being.
Giving a sincere compliment is a quick, easy way to brighten someone’s day while giving your own happiness a boost.
Catch the person’s eye and say it with a smile so they know you mean it. You might be surprised by how good it makes you feel.
If you want to offer someone a compliment on their physical appearance, make sure to do it in a respectful way.
7. Breathe deeply
You’re tense, your shoulders are tight, and you feel as though you just might “lose it.” We all know that feeling.
Instinct may tell you to take a long, deep breath to calm yourself down.
Turns out, that instinct is a good one. ResearchTrusted Source supports the fact that slow breathing and deep breathing exercises can help reduce stress.
The next time you feel stressed or are at your wit’s end, work through these steps:
Close your eyes. Try to envision a happy memory or beautiful place.
Take a slow, deep breath in through your nose.
Slowly breathe out through your mouth or nose.
Repeat this process several times until you start to feel yourself calm down.
If you’re having a hard time taking slow, deliberate breaths, try counting to 5 in your head with each inhale and exhale.
8. Acknowledge the unhappy moments
A positive attitude is generally a good thing, but bad things happen to everyone. It’s just part of life.
If you get some bad news, make a mistake, or just feel like you’re in a funk, don’t try to pretend you’re happy.
Acknowledge the feeling of unhappiness, letting yourself experience it for a moment. Then shift your focus toward what made you feel this way and what it might take to recover.
Would a deep breathing exercise help? A long walk outside? Talking it over with someone?
Let the moment pass and take care of yourself. Remember, no one’s happy all the time.
9. Keep a journal
A journal is a good way to organize your thoughts, analyze your feelings, and make plans. And you don’t have to be a literary genius or write volumes to benefit.
It can be as simple as jotting down a few thoughts before you go to bed. If putting certain things in writing makes you nervous, you can always shred it when you’ve finished. It’s the process that counts.
Not sure what to do with all the feelings that end up on the page? Our guide to organizing your feelings may help.
10. Face stress head-on
Life is full of stressors, and it’s impossible to avoid all of them.
There’s no need to. Stress isn’t always harmful, and we can even change our attitudes about stress. Sometimes, there’s an upside to stress.
For those stressors you can’t avoid, remind yourself that everyone has stress — there’s no reason to think it’s all on you. And chances are, you’re stronger than you might think you are.
Instead of letting yourself get overwhelmed, try to address the stressor head-on. This might mean initiating an uncomfortable conversation or putting in some extra work, but the sooner you confront it, the sooner the pit in your stomach may start to shrink.
Testing.....
Daily habits
The following daily habits may help you achieve more happiness in your life.
1. Smile
You tend to smile when you’re happy. But it’s actually a two-way street.
We smile because we’re happy, and smiling causes the brain to release dopamine, which makes us happier.
While not completely foolproof, researchers have found that the link between smiling and happiness could be attributed to the “facial feedback hypothesis,” where facial expressions may have a modest influence on emotions.
That does not mean you have to go around with a fake smile plastered on your face all the time. But the next time you find yourself feeling low, crack a smile and see what happens. Or try starting each morning by smiling at yourself in the mirror.
2. Exercise
Exercise isn’t just for your body. Regular exercise can help reduce stress, feelings of anxiety, and symptoms of depression while boosting self-esteem and happiness.
Even a small amount of physical activity can make a difference. You don’t have to train for a triathlon or scale a cliff — unless that’s what makes you happy, of course.
The trick is to not overexert yourself. If you suddenly throw yourself into a strenuous routine, you may just end up frustrated (and sore).
Consider these exercise starters:
Take a walk around the block every night after dinner.
Sign up for a beginner’s class in yoga or tai chi.
Start your day with 5 minutes of stretching.
Remind yourself of any fun activities you once enjoyed but that have fallen by the wayside. Or you could consider starting activities you always wanted to try, such as golf, bowling, or dancing.
3. Get plenty of sleep
Most adults need at least 7 hoursTrusted Source of sleep every night. If you find yourself fighting the urge to nap during the day or just generally feel like you’re in a fog, your body may be telling you it needs more rest.
No matter how much our modern society steers us toward less sleep, we know that adequate sleep is vitalTrusted Source to good health, brain function, and emotional well-being. Getting enough sleep also reduces your riskTrusted Source of developing certain chronic illnesses, such as heart disease, depression, and diabetes.
Here are a few tips to help you build a better sleep routine:
Write down how many hours of sleep you get each night and how rested you feel. After a week, you should have a better idea how you’re doing. You can also try using an app to track your sleep.
Go to bed and wake up at the same time every day, including on weekends.
Reserve the hour before bed as quiet time. Take a bath, read, or do something relaxing. Avoid heavy eating and drinking.
Keep your bedroom dark, cool, and quiet.
Invest in some good bedding.
If you have to take a nap, try limiting it to 20 minutes.
If you consistently have problems sleeping, consider talking with a doctor. You may have a sleep disorder that requires treatment.
4. Eat with mood in mind
You may already know that your food choices have an impact on your overall physical health. But some foods can also affect your state of mind.Trusted Source
For example:
Carbohydrates release serotonin, a “feel good” hormone. Just keep simple carbs — foods high in sugar and starch — to a minimum because that energy surge is short and you’ll crash. Choosing complex carbs, such as vegetables, beans, and whole grains, can help you avoid a crash while still providing serotonin.
Lean meat, poultry, legumes, and dairy are high in protein. Protein-rich foods release dopamine and norepinephrine, which boost energy and concentration.
Omega-3 fatty acids, such as those found in fatty fish, have been found to have anti-inflammatory effectsTrusted Source that extend to your overall brain health. If you don’t eat fish, you might consider talking with a doctor about possible supplementation.
Highly processed or deep-fried foods tend to leave you feeling down and so will skipping meals.
If you want to eat with your mood in mind, consider starting with making one food choice for your mood each day.
For example, swap a big, sweet breakfast pastry for some Greek yogurt with fruit. You’ll still satisfy your sweet tooth, and the protein will help you avoid a midmorning energy crash. Consider adding in a new food swap each week.
5. Practice gratitude
Simply being grateful can give your mood a big boost, among other benefits. For example, a two-part study found that practicing gratitude can have a significant impact on feelings of hope and happiness.
You might try starting each day by acknowledging one thing you’re grateful for. You can do this while you’re brushing your teeth or just waiting for that snoozed alarm to go off.
As you go about your day, consider keeping an eye out for pleasant things in your life. They can be big things, such as knowing that someone loves you or getting a well-deserved promotion.
But they can also be little things, such as a co-worker who offered you a cup of coffee or the neighbor who waved to you. Maybe it could even just be the warmth of the sun on your skin.
With a little practice, you may even become more aware of all the positive things around you.
6. Give a compliment
Research shows that performing acts of kindness may also help promote your overall well-being.
Giving a sincere compliment is a quick, easy way to brighten someone’s day while giving your own happiness a boost.
Catch the person’s eye and say it with a smile so they know you mean it. You might be surprised by how good it makes you feel.
If you want to offer someone a compliment on their physical appearance, make sure to do it in a respectful way.
7. Breathe deeply
You’re tense, your shoulders are tight, and you feel as though you just might “lose it.” We all know that feeling.
Instinct may tell you to take a long, deep breath to calm yourself down.
Turns out, that instinct is a good one. ResearchTrusted Source supports the fact that slow breathing and deep breathing exercises can help reduce stress.
The next time you feel stressed or are at your wit’s end, work through these steps:
Close your eyes. Try to envision a happy memory or beautiful place.
Take a slow, deep breath in through your nose.
Slowly breathe out through your mouth or nose.
Repeat this process several times until you start to feel yourself calm down.
If you’re having a hard time taking slow, deliberate breaths, try counting to 5 in your head with each inhale and exhale.
8. Acknowledge the unhappy moments
A positive attitude is generally a good thing, but bad things happen to everyone. It’s just part of life.
If you get some bad news, make a mistake, or just feel like you’re in a funk, don’t try to pretend you’re happy.
Acknowledge the feeling of unhappiness, letting yourself experience it for a moment. Then shift your focus toward what made you feel this way and what it might take to recover.
Would a deep breathing exercise help? A long walk outside? Talking it over with someone?
Let the moment pass and take care of yourself. Remember, no one’s happy all the time.
9. Keep a journal
A journal is a good way to organize your thoughts, analyze your feelings, and make plans. And you don’t have to be a literary genius or write volumes to benefit.
It can be as simple as jotting down a few thoughts before you go to bed. If putting certain things in writing makes you nervous, you can always shred it when you’ve finished. It’s the process that counts.
Not sure what to do with all the feelings that end up on the page? Our guide to organizing your feelings may help.
10. Face stress head-on
Life is full of stressors, and it’s impossible to avoid all of them.
There’s no need to. Stress isn’t always harmful, and we can even change our attitudes about stress. Sometimes, there’s an upside to stress.
For those stressors you can’t avoid, remind yourself that everyone has stress — there’s no reason to think it’s all on you. And chances are, you’re stronger than you might think you are.
Instead of letting yourself get overwhelmed, try to address the stressor head-on. This might mean initiating an uncomfortable conversation or putting in some extra work, but the sooner you confront it, the sooner the pit in your stomach may start to shrink.
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Posted by: Vijayalaxmi Vishavnathkam Santosh Mali
Posted on: #iteachmsu
Giving a presentation to fellow classmates can be a bit daunting, especially if you are new to oral and visual presenting. But with the right PowerPoint tips, public speaking skills, and plenty of practice, you can present like a pro at your upcoming presentation. Here, we’ve laid out the best college presentation tips for students. And once you have one successful presentation, you’ll get better each time!
https://www.youtube.com/watch?v=V8eLdbKXGzk&ab_channel=ProjectIDEA
https://www.youtube.com/watch?v=V8eLdbKXGzk&ab_channel=ProjectIDEA
Posted by: Chathuri Super admin..
Posted on: #iteachmsu
Achieving work life balance is possible with effective time management. Learning time management tips will not only help you manage your time better but also boost personal productivity. With that said, here are some time management strategies you can try:
The 80/20 rule is a technique created by the Italian economist Vilfredo Pareto. It’s the idea that 20% of actions are responsible for 80% of outcomes. The goal of Pareto analysis is to help you prioritize tasks that are most effective at solving problems.
Achieving work life balance is possible with effective time management. Learning time management tips will not only help you manage your time better but also boost personal productivity. With that said, here are some time management strategies you can try:
The 80/20 rule is a technique created by the Italian economist Vilfredo Pareto. It’s the idea that 20% of actions are responsible for 80% of outcomes. The goal of Pareto analysis is to help you prioritize tasks that are most effective at solving problems.
Posted by: Super Admin
Disciplinary Content
Posted on: #iteachmsu
I presented an overview of library discovery systems at the University Committee on the Library yesterday, and thought I'd share it here also.
For more information about learning to use the various tools provided by the library, see these links as well:
https://lib.msu.edu/askus
https://libguides.lib.msu.edu/twominutetips/research
Happy searching!
For more information about learning to use the various tools provided by the library, see these links as well:
https://lib.msu.edu/askus
https://libguides.lib.msu.edu/twominutetips/research
Happy searching!
Posted by: Super Admin
Disciplinary Content
Posted on: #iteachmsu
Achieving work life balance is possible with effective time management. Learning time management tips will not only help you manage your time better but also boost personal productivity. With that said, here are some time management strategies you can try:
https://www.usa.edu/blog/time-management-techniques/
https://www.usa.edu/blog/time-management-techniques/
Posted by: Super Admin
Disciplinary Content
