Macro meal planner excel4/16/2024 If this doesn't make the scale go up after a couple of weeks, you may need to add a few hundred more calories. Selecting "gain weight" will put you 500 calories above maintenance, on a 40/30/30 macro split. Train hard, eat big, right? But once the fork hits the plate, plenty of people find they need to eat far more than they realized to see the scale move up. Gaining weight-especially as muscle-sounds easy enough. This is a popular "sweet spot," both calorically and in terms of macronutrients, for healthy, sustainable weight loss. If you know that you're ready to lose a few pounds and you have some experience counting calories or tracking macros, select "lose weight." This will give you a target that is usually 200-700 calories below maintenance, depending on your activity level, and a 40/40/20 macronutrient breakdown of carbs, protein, and fats. Many nutritionists say before you start cutting or adding calories or tweaking your macros, you should spend some time at maintenance level and get more comfortable with tracking your foods and portion sizes. WHICH GOAL AND ACTIVITY LEVEL SHOULD I CHOOSE? MAINTAIN CURRENT WEIGHTįirst time tracking macros? Or not sure which goal is right for you? Then start with "maintenance." In theory, this is where you will eat the same number of calories that you burn and maintain your current weight. And if you'd like to use the calculator to determine your targets for the macros of your choice-say, you're starting a ketogenic diet and want to know how many grams of fats make up 80 percent of your calories-click Customize My Macros to dial in your personalized numbers! You can find in-depth explanations of our preferred macros for each goal below. If you're wondering if this approach is right for you, trainer and health coach Sohee Lee provides guidance in her article, "To Macro or Not: Should You Track Your Macro Intake?" If you know you're ready to know your macros, the macro calculator below can help you determine your daily targets for three goals: As long as you come close to your numbers (how close remains a subject of debate), you have a lot of flexibility on what foods you can use to get there. Also known as "flexible dieting," it turns old-school, calorie-based dieting on its head by focusing instead on the amount of protein, carbohydrates, and fats making up those calories. In recent years, a dietary approach called IIFYM, or "if it fits your macros," has taken the fitness world by storm. Step 4: Serve with a dash of cinnamon if you’re feeling spicy.Calories | Macronutrients | Lean Body Mass | Basal Metabolic Rate Step 3: Slice the kiwi and layer it on top with a couple of extra raspberries and a sprinkle of oats. Step 2: Once you have a delicious purée, spoon it into a breakfast bowl. Step 1: Take the frozen berries, the yogurt, the protein powder, and the milk, and let them get to know each other in a blender or food processor as you lightly pulse. Breakfast Frozen Blueberry Breakfast Protein BowlĪre you ready for a morning treat that rivals coffee? This one will have you ready for the day in a jiffy. Here is an example 2,000 calorie meal plan: By following a meal plan similar to this, you can expect to meet the acceptable breakdown of macronutrients needed for your goals, as well as optimal health. Spaced out over 5 meals (3 main meals and 2 snacks) this micronutrient-loaded meal plan aims to create the calorie balance necessary in promoting weight maintenance. What Does a 2,000 Calorie Diet Look Like?
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2018 calendar template in microsoft word4/16/2024 The 2018 PDF calendar version is optimized for printing purposes. You can easily email or print your event calendar with your co-workers and friends. Customize and add your events, schedules, and reminders. Plan your events easily with the 2018 United States Word calendar versions. To the calendar and it allows you to view the United States holidays through the year. United States 2018 Excel calendar versions are best for maintaining an online calendar, in which you can easily save the calendar to your computer. For templates in A4 paper size (the international standard paper size used in all other parts of the world) please see Calendarpedia's UK edition.The calendars above are some of the free downloadable and printable high-quality yearly calendars for United States.Įasy to edit calendar versions are available in Microsoft Word and Excel. Data provided 'as is' without warranty and subject to error and change without notice.Īll templates downloadable below are in US letter paper size (8.5 by 11 inches - as used in the USA, Canada, Mexico, the Philippines and some South American countries). All content of this website is copyright © 2011-2024 Calendarpedia®. Not for commercial distribution or resale. The files may be used free of charge for non-commercial use, provided that the Calendarpedia logo, the copyright notice ("© Calendarpedia®, and the disclaimer ("Data provided 'as is' without warranty") are not removed. More free Word calendar templates are also available from the Microsoft template gallery (calendar section). Read more about the various Word versions and file formats on Wikipedia. Also compatible with Microsoft Office for Mac (macOS) and Microsoft Office mobile for iPad/iOS, Android and Windows 10 mobile. If you have one of the older versions of Word that only supports the ".doc" format (Word 2000, 2002/XP and 2003), or if you don't have Word installed, use Microsoft Office Online or one of the free Microsoft Word/Microsoft Office alternatives FreeOffice TextMaker, LibreOffice Writer and Google Docs, which are all free of charge ( OpenOffice Writer unfortunately has formatting problems when opening our calendars), or use a docx to doc converter (available for online or offline use). They are saved in Microsoft Word ".docx" format and can be used with the newer versions of Word that support the XML document standard (files with ".docx" extension - Word 2007 to 2021 and Office 365). The templates are blank, printable and macro-free and are easy to edit, amend, save and use again later. The variations range from yearly calendars on a single page (the whole year at a glance) to quarterly calendars on 4 pages (3 months/1 quarter on one page). These templates are suitable for a great variety of uses: holiday planner, trip planner, journey planner, travel planner, yearly overview, yearly planner, company calendar, office planner, holiday calendar, school calendar, college calendar, university planner, annual holiday chart and leave planner, attendance calendar, shift calendar, shift planner, yearly calendar, custom calendar, family planner, period calculator, ovulation calculator, pregnancy calendar, simple project management tool, team collaboration tool, EMM, ERP/MRP, SCM, PLM, CRM, HR, reporting, to do list, task management, appointment calendar, appointment planner, desktop calendar, wall calendar, wall planner, blank calendar, as time sheet, time management tool or time tracking software, for process management, process optimization, help desk administration, business administration, business intelligence and analytics, automation, forecasting, finance, accounting, financial planning, tax planning, sales and marketing, customer service, customer relationship management, process and supply chain management, data analysis, availability and booking, as pocket calendar, advertising calendar, community calendar, staff planner, employee scheduler, employee absence tracker, people planner, vacation planner, annual journal, events planner, scheduler, shared scheduling, date calculator, yearly record, work schedule, wedding planner, fiscal year planner, register or report and many more. Multi-purpose Microsoft Word calendars 2018 for the United States – practical, versatile, customizable, free to download and easily printable. Affinity photo artistic plugins4/15/2024 mm or inches) will set an Exact distance, while specifying a percentage will set a % Height based on the text's font size. When setting the Leading, specifying a unit of measurement (i.e. Using Affinity photo as a workflow tool rather than a core tool is completely relevant. 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Air fryer boneless pork chops breaded4/15/2024 Avoid overcooked and dry pork chops with an instant-read thermometer.If desired, spice it up a bit with a little Cajun Seasoning, Old Bay Seasoning, dried oregano, or dried thyme.This recipe is written for chops that are cut about 1/2 inch thick.Pro-Tip – avoid the dreaded breading fingers and use one hand for the dry ingredients and the opposite hand for the egg mixture.Always preheat the air fryer for about 3-5 minutes.Gently flip the pork chops and cook for another 4 minutes or until the pork chop reaches an internal temperature of 145 degrees. Then place in an air fryer basket in a single layer and cook for about 4 minutes. Lightly spray or mist both sides of the pork chop with a little olive oil. Then coat the chops with the flour mixture, then dip them into the egg mixture, then into the panko breadcrumb/parmesan mixture. If you like the chops, you have got to try my air fryer chicken breast with sweet potato fries. Easy Southern Fried Apples and Southern Green Beans. They go well with so many side dishes, but I love to serve them with roasted sweet potatoes. These are always a welcome sight on the dinner table. A nice change from fried pork chops with a lot less mess and calories, and they are much crispier than baking them in the oven. These quick and easy Air Fryer Pork Chops are breaded with panko breadcrumbs for extra crispiness on the outside yet tender and juicy on the inside. Holocaust intergenerational trauma4/15/2024 This is due to a phenomenon known as ‘vicarious traumatization.’ It can color our perception of the world and influence our responses to it.Ĭhildren of trauma survivors often have a heightened sense of vigilance and an overarching fear of danger, even when there’s no immediate threat. Moving beyond biology, generational trauma leaves a psychological imprint as well. Transgenerational Trauma: The Psychology of Inherited Pain They didn’t go through the traumatic event themselves, yet their bodies are responding as if they did. For instance, the lasting psychological impact of the Holocaust extends to survivors’ descendants, affecting them beyond just history and potentially even altering their genetics (Yehuda & Bierer, 2008).Ī study led by Rachel Yehuda, found that children of Holocaust survivors had similar changes in their DNA, specifically in a gene related to stress hormone regulation. In the context of trauma, some research has suggested that traumatic experiences can result in epigenetic changes, altering how genes associated with stress response function. Importantly, unlike genetic changes, these changes might be reversible and don’t change your DNA sequence, but they can change how your body “reads” a DNA sequence. Traumatic experiences can lead our bodies to read our DNA differently and these changes can be passed on to our children.Įpigenetics studies how behavior and environment can cause changes in the way genes work. Our bodies ‘read’ our DNA based on our experiences. But the way you read the book, the pages you linger on, the ones you skip, that’s epigenetics. The words in the book, the story it tells, that’s your DNA. The Science of Suffering: Epigenetics and Trauma Transmission This essay underscores the transformative potential of generational trauma and its profound implications for our society. Through my personal journey, I aim to expose how generational trauma, etched into one’s identity, can inspire purpose and leadership. Despite the challenges of their inherited trauma, they show remarkable resilience and effective coping strategies. They resonate with their followers through visionary, transparent, and compassionate communication. Guided by their inherited narrative of hardship and survival, these leaders typically stand for moral objectives at work. They often display empathy, social justice advocacy, and a sustained spirit of hope and purpose. This essay reveals how Holocaust-tinged generational trauma uniquely cultivates transformational leadership traits in second and third-generation survivors. It also molds work and leadership styles. This inherited trauma can shape health behaviors, emotional conditions, parenting approaches, and trust levels within a community, often resulting in a perpetual “survival mode” existence. It’s not merely a hand-me-down of stories it’s the psychological and emotional shifts descendants experience because of their shared history. The torment did not cease with the survivors its echoes have been traced in their progeny, manifesting as heightened anxiety, stress, and inherited behaviors or coping strategies. This trauma seeps into the group’s shared identity, gently guiding behaviors, beliefs, and interactions. Generational trauma, also known as historical or intergenerational trauma, is the ripple effect of a traumatic event that affects a group’s identity, culture, or survival. This essay delves into its intricate influence, particularly as it pertains to descendants of Holocaust survivors. The highs and lows of our forebears subtly shape us, an effect known as generational trauma. Let’s unravel an enduring truth: We are the sum of both our personal experiences and the ones passed down through our ancestry. 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Spinal cord stimulation has proven to be a very effective treatment for relieving pain from a variety of conditions, including failed back surgery, sciatica, spinal stenosis, epidural fibrosis, and diabetic peripheral neuropathy (DPN). This innovative technique is capable of providing at least as much relief as opioid medications, without the negative side-effects. Pain is reduced because the electrical pulses modify and mask pain signals before they reach the brain. The leads apply the electricity to the nerves, “stimulating” them. The battery emits mild electric pulses which are carried to the nerves by the leads. The leads are then connected to the battery, which is implanted into a small pocket in the lower abdomen. The leads are placed along the spine, next to the nerves causing pain. A stimulator consists of two parts, a battery and a pair of thin leads with electrodes on the tips. The device that performs stimulation therapy is called a spinal cord stimulator. Spinal cord stimulation is primarily prescribed for patients who have tried conservative therapies and experienced inadequate pain relief, would not benefit from additional surgery, or do not want to pursue surgery due to risks or long recovery. Daisuke kishio soulcalibur iv4/15/2024 the wizard thought that John was dead or just wounded as he left the castle. the wizard attacked John but barely missed as John terrified to get out of there, jumped out of a window and landed in the river below it. During John's 15th birthday the wizard the ruler of Ascuridat kingdom suddenly attacked the kingdom before even Catrina had a chance to react The Wizard killed her in front of John's eyes. 10 years later Linda was send to the flamear kingdom and Marko send to the solar kingdom John however was left at the Almarian castle.Ĭatrina trained John how to use a zweihänder at age of 14. they were named John, Linda and Marco however the were born without a father as Rick died by the hands of the Wizard. In the year 1546 a warrior named Rick Johnathan met and fell in love with a woman named Catrina they both got married, become the king and queen of Almarian kingdom and 9 months later Catrina gave birth to three children. He uses threats and insults in his quotes in order to draw forth his opponent's inner strength but still warns them of danger if need be. SCV: His personality has changed a bit since SCIV while still calm and caring, he acts more of a teacher/mentor now. He also knocks out opponents that are good and not truly evil. He takes it easy with opponents that are no match for him, including taking a break with them if need be. His quotes seems to suggest that he doesn't enjoy or want to fight but will do it if there is no other choice. SCV: He wears a dark blue coat with light blue fur over a grey shirt, white pants, grey gloves, light blue boots and a silver necklace with a blue jewel. SCIV: He wears the same shirt and pants underneath his old armor he wore in the Red War which consist of a Silver chestplate, a blue cape with white trim, silver gauntlets with blue gloves and silver greaves. Soulcalibur V: He wears silver armor which consist of a helmet with light blue trim and white bird wings in each side, breastplate with light blue trim, pauldrons with light blue gems and trim, full arm armor with light blue trim, a fauld with a blue cloth with a light blue bird symbol in the front, leg armor with light blue trim, a blue cape with light blue embroidered bird symbol and a full white body suit. Soulcalibur IV: He wears pearl-silver paladin armor with consist of a bird-like helmet with blue trim, breastplate with blue trim, spiked pauldrons, full arm armor with angel wing like spikes on the forearms with blue parts on the elbows, wrist and knuckles, a fauld with a red cloth in the front, leg armor with sharp spikes on the calves with blue parts on the thighs, kneecaps and ankles, a gold embroidered blue cape, a red shirt, yellow pants and a black chain mail. 17 years after SCIV he gains wrinkles and his hair as turned grey. He gains a huge scar over his right eye at the end of Soulcalibur IV. John is somewhat tall with light blue eyes, long Blonde hair and a normal toned skin. Abcd of medicare and medicaid4/15/2024 In 2021, that amount is $12,880 for an individual and $21,960 for a family of three. In the 39 states (including Washington, D.C.) that agreed to implement the latest expansion of Medicaid, most adults under the age of 65 who have an income lower than 138% of the federal poverty level are eligible. Medicaid provides health coverage for families and children, pregnant people, the elderly, people with disabilities and some people with low incomes. Medicaid is a joint program between federal and state governments that makes sure people with low incomes have health care access.
Test internet bandwidth speed4/15/2024 Your ISP might also offer a speed test tool, though you may need to do a little poking around for it. Those aren’t your only options for testing your broadband connection MegaPath also offers a speed test, as well as what it calls Speed Test Plus, which evaluates the quality of your connection in addition to its raw speed. This may take anywhere from a few seconds to a few minutes, depending on your network speed. is an HTML 5-based bandwidth graph that doesn’t rely on Adobe Flash.Īll you have to do at this point is click the green “Begin Test” button, and will check both your download and upload speed. There’s an HTML 5 version of Ookla’s , or you can use, which also uses HTML 5. There are a couple of alternatives if you don’t have Flash installed (and don’t want it installed). Ookla’s is the most common site to test your internet connection all you need is a web browser with JavaScript turned on (it usually is unless you switched it off) and Adobe Flash installed. You’re perfectly welcome to go elsewhere, too. If you use Microsoft’s Bing search engine, you can get your results back from your speed test back in a flash.Īnd here’s Google’s speed test, alongside its results: Mark Hachman / IDG Here’s what Bing shows you: Mark Hachman / IDG Make sure your Wi-Fi router is away from other electronic devices like cordless phones, and temporarily disconnect any other devices from your Wi-Fi network-after all, you don’t want another computer on your network to download a gigabyte worth of software updates while you run your tests. If you’re stuck using Wi-Fi-say, you have a MacBook Air or a tablet or some other device that doesn’t have an ethernet port-do what you can to minimize interference. MicrosoftĬlick the Network column in Windows Task Manager to see which apps, if any, are sending/receiving data on your network. Again, we’re trying to learn how much bandwidth is coming directly into your home, before it begins getting divvied up among connected devices. If you have any other wired devices on your home network, plug your test computer directly into the modem so those don’t interfere. Let’s turn to the PC. For best results, you’ll want to use a wired connection if at all possible that way, you don’t have to worry about interference and performance fluctuations that can occur while you’re on Wi-Fi. AuthorWrite something about yourself. No need to be fancy, just an overview. ArchivesCategories |