quarta-feira, 27 de fevereiro de 2019

Las Vegas airport passenger numbers off to strong start in 2019

Las Vegas' airport kicked off the new year on a high note, seeing 3.9 million passengers travel through its gates in January.

The number represents a 3.3 percent year-over-year increase over January 2018's 3.8 million travelers passing through McCarran International Airport, the Clark County Department of Aviation reported Wednesday.

The increase follows on the heels of the busiest year in McCarran's 70-year history, with the airport seeing 49.7 million passengers in 2018. It marked the second-straight year McCarran set a passenger record, as 2017's 48.5 million bested the previous high of 47.7 million set in 2007.

January is a busy month for conventions and trade shows as large ones such as CES and SHOT Show took place, which likely helped drive passenger counts. The front end of Super Bowl traffic, which took place Feb. 3 in Atlanta, also could have played a part in the increase, as droves of football fans flock to Las Vegas to enjoy the big game, according to Christine Crews, McCarran spokesperson.

Spirit Airlines saw an increase of 25.8 percent year-over-year, going from 277,348 passengers in January 2018, to 349,029, while United Airlines saw an 18 percent increase in January with 320,195 passengers this year compared to 271,320 during the same month in 2018.

Low-cost carriers Allegiant Air and JetBlue saw passenger counts decrease to kick off 2019. JetBlue saw a 22 percent decrease with 81,394 passengers, down from 104,600 in January 2018 and Allegiant saw a 10.3 percent decline year-over-year, with 165,832 passengers last month compared to 184,898 in January of last year.

Contact Mick Akers at makers@reviewjournal.com or 702-387-2920. Follow @mickakers on Twitter.

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How to Set and Check Bearing Clearance

Measuring bearing clearances is one of those steps that all good engine builders take to establish a solid and reliable rotating assembly foundation. It can be tedious trying different bearings to put the numbers where you want them, but also rewarding when you get it right.

The simple fact is that setting bearing clearances for a performance engine is something that cannot be overlooked or glossed over. There are no quick and easy ways to establish the critical clearances, regardless whether the engine is a bone-stock cruiser or a road course animal that will endure hundreds of miles of abuse.

We will run through the basics on how to measure bearing clearances and illustrate how to avoid mistakes. This will also require some critical measuring tools. Let's just put this right out front—measuring bearing clearances cannot be accomplished with Plastigauge. Those little pieces of wax thread are not precision measurement devices and should not be used to define bearing clearances. We know this may hurt some people's feelings, but setting bearing clearances is a process that's too important to allow anything short of your best effort.

To begin, a few tools and precision measurement devices will be necessary. This begins with a precision micrometer sized for the range of journals you will be measuring. There are cheap micrometers out there that you should avoid. Insist on a micrometer that will measure down to 0.0001-inch. This is an absolutely necessity if you are interested in achieving accurate results.

Measuring the inside diameter of a main or rod bearing will require a dial bore gauge. The best ones are accurate down to 0.0001-inch and generally come as a set that offers a measurement range from 2 inches to 4 inches inside diameter (id). With these two tools you can quickly determine the clearances in any engine.

The process is not difficult, but does require some skill with handling and reading a micrometer. We won't get into how to read a micrometer. If you are not sure, there are several tutorials online. It's also important to always zero the micrometer before using it. Standards are generally supplied with a micrometer along with a tool to allow adjusting the mic for accuracy. All standards are calibrated to be used at 68 degrees F.

Before we get into the actual process, it might be good to talk about generic clearances. The commonly accepted rule that most crankshaft manufacturers prefer for street and performance engines is 0.0010-inch for every 1-inch of journal diameter. So for a 2.45-inch small-block main journal, the bearing clearance would be 0.0024-inch. For a smaller 2.100-inch rod journal, the accepted clearance would be 0.0021-inch. Factory acceptable tolerances on a stock small-block Chevy are much wider than this.

Let's start by measuring a bearing journal. It's best to measure a journal in at least two different planes to establish diameter and roundness. Ideally, there will be zero out-of-roundness but it's possible to see a variation of 0.0001-inch, which may or may not be a function of measurement accuracy. Depending upon the application, new crankshaft specs call for runout and taper of no more than 0.0002-inch for both rods and mains.

Measure the crankshaft journal and record the diameter on a sheet for all the journals. For a new crankshaft, you should find the rods and mains will probably vary no more than +/- 0.0001-inch. We measured our K1 small-block crankshaft and the variation between all the rod journals was less than 0.0002-inch. Most of our rod journals, for example, measured 2.0994-inch.

With the journals measured, it's time to set up a dial bore gauge to measure the inside diameter of the rod bearings. To begin, we set up our dial bore gauge at slightly more than 2.100-inches to establish a load on the gauge. We then set our micrometer at 2.100-inches and placed it in a protected vise to hold it secure while we set the dial bore gauge indicator up to read zero (0) at this 2.100-inch spec.

With that accomplished, we then placed a standard set of rod bearings in a connecting rod and tightened the bolts to the required rod bolt stretch figure (0.0055 to 0.0060-inch). With both bolts stretched, we then place the dial bore gauge to read the vertical oil clearance directly in line with the rod. It's important to always measure oil clearance in the true vertical plane as all bearings are designed with an eccentricity to produce additional clearance at the bearing parting line. This is done to compensate for load because the sides of the bearing housing will pinch inward at the parting line under high load.

Our first measurement, using a standard bearing for this application indicated barely 0.0010-inch of clearance. We set our dial indicator at 2.100-inch because the Number One rod journal measured 2.0994-inch, we added that 0.0006-inch to the bearing inside diameter indicated on the dial bore gauge. This produced a true bearing clearance of 0.0016-inch, which is tighter than our minimum spec of 0.0021. This can be attributed to a tolerance stack-up issue, which is very common. This is why we measure bearing clearance.

We had a slightly larger rod journal combined with a connecting rod housing bore that we measured at slightly tighter than the middle ground spec. When clearances don't measure properly, it is rarely the fault of the bearing insert. More often the out-of-spec clearances are due to housing bore diameters that are out of spec.

Luckily, all the performance bearing manufacturers like Federal-Mogul (Speed-Pro), Mahle-Clevite, King, and others offer bearing shells in various over- and under-sizes to allow the engine builder to customize clearances. In our case, Clevite offers a 1X bearing that adds 0.001-inch of clearance. There are several techniques you can employ to set clearances exactly where you want them.

For example, adding a full 1X bearing set would theoretically add 0.001-inch, widening the clearance to 0.0026-inch. On this engine, we decided to run the rod bearing clearances right on the 0.001-inch per inch journal spec, which can be accomplished by adding only one of the two bearing shell halves. This is an acceptable procedure as long as you never mix shell halves of more than 0.001-inch difference. So, as an example, never combine a 1X (+0.001-inch oversize) half with a -1 (0.001-inch undersize) half because the shell thicknesses will be incompatible.

When mixing shell halves, the rule is to place the thicker shell half into the loaded side of the housing bore. So in case of a main bearing, the thicker shell half would be placed in the main cap, while in a connecting rod the thicker half would be placed in the upper position with the rod. This creates a situation where, under load, the oil clearance decreases on the loaded side so the thinner shell half allows more room for the oil to enter the bearing area and maintain lubrication.

After measuring all eight rod bearing clearances and using shell halves to set the clearances, it's very common to have a clearance spread between the rods of perhaps 0.0004- to 0.0005-inch. Let's say our loosest rod bearing measured 0.0028-inch while the tightest rod came in at 0.0023-inch ... creating a spread of 0.0005-inch. We've found that switching the tightest and loosest bearings can sometimes bring the spread closer together. For our engine, we measured a spread of just 0.0003-inch.

Clearances also dictate the oil viscosity used. We've included a chart from Driven Racing Oil that offers viscosity recommendations based on bearing clearance and anticipated oil temperature. A street engine would operate in the 160- to 220-degree F zone unless you did some track day adventures, then the oil temperature would likely move into the over 220-degree area.

Our 400ci small-block will employ an iron block and steel connecting rods. With a rod bearing clearance of 0.0021-inch and an anticipated oil temperature range of 160- to 220-degrees F, this would put the recommended viscosity right on the edge between 5W-20 and 5W-30. Keep in mind that using a slightly wider main bearing clearance would push the proper oil choice to thicker viscosity oil to protect the wider clearance.

We won't dive too deeply into this subject as it could easily be dozens of pages. The important point is that bearing clearance dictates the viscosity oil that the engine wants to properly protect the bearings from undue wear. There is some latitude here if you study the accompanying chart and, of course, these are merely recommendations and not hard and fast rules.

Setting bearing clearances isn't particularly difficult as long as you work carefully and double-check to make sure all your numbers are correct. But once you've done that, you have just ensured that the engine has a great chance of making power over the long haul for a very long time.

Measuring bearing clearances is only valuable if the numbers are accurate, so use quality tools. The micrometer should be able to read to the fourth decimal place, and a good dial bore gauge is essential.

Start by measuring the crankshaft for rod and main journal diameters. This means using a quality micrometer that is capable of measurement down to 0.0001-inch. This is the only way to ensure your numbers will be accurate.

It's best to use the same micrometer used to read the journals to set the zero clearance on the dial bore gauge.

Always measure bearing clearance in the vertical orientation. All bearings are made with built-in eccentricity that creates more clearance at the parting line. It's a good idea to measure this eccentricity about 15-20 degrees off the parting line so you know there is sufficient clearance, but the published clearance will be in the vertical.

When measuring main bearing clearance on engines like small- and big-block Chevys where the oil pump is mounted on the rear main cap, always mount or simulate the stress of the pump torque in place. This load generally adds clearance, especially on stock, cast main caps. You don't have to mount the entire pump, just the mount will be sufficient.

Always check the clearance at both ends of wide main caps, like this thrust bearing. We measured a big-block Chevy once that had a tapered cap that changed the clearance front to back by almost 0.001-inch.

Performance steel cranks like the K1 use fillet radius that requires narrowed bearings. These bearings usually include a chamfer that requires the bearing be installed correctly in the rod with the bearing chamfer positioned to match the chamfer on the rod. The bearings are also marked but it's usually easy to tell where they should be used ... if you pay attention.

(Sidebar)

Main Bearing Clearance vs. Viscosity Iron Block Engines Oil Temperature (Fahrenheit) Main Bearing Clearance Under 160-degrees 160- to 220-degrees Over 220-degrees 0.0034 - 0.0039 10W-40 / 15W-40 15W-50 / 20W-50 20W-60 / 60W 0.0028 - 0.0033 5W-30 / 10W-30 10W-40 / 15W-40 15W-50 / 20W-50 0.0022 - 0.0027 0W-20 / 5W-20 5W-30 / 10W-30 10W-40 / 15W-40 0.0016 - 0.0021 0W-10 0W-20 / 5W-20 5W-30 / 10W-30 0.0010 - 0.0015 0W-5 0W-10 0W-20 / 5W-20

Photography by Jeff Smith

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How Many Car Insurance Quotes Are Required Before Drivers Can Start Comparing Offers

[unable to retrieve full-text content]Many people wonder how many quotes they need before they start comparing offers. Usually, ten quotes are enough for most drivers that want to compare prices. Drivers that obtain quotes directly from t...
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4 mental-health journaling prompts for the reflective soul who doesn’t know where to start

There's something so inexplicably satisfying about cracking open a brand-new journal. It's a blank canvas on which you can record your thoughts, your worries, your dreams, and so much more. But beyond simply being a place to chronicle the events of your life and everything you feel about those goings-on, journaling is a great way to nourish your mental health. I may be going out on a limb here, but I'd venture to say that you'd be hard-pressed to find a mental-health professional who wouldn't recommend journaling as a tool for general healing, coping with depression, and reducing anxiety.

Still, journaling can seem like a daunting task—especially if you're not in the habit of writing about your feelings regularly. The good news? According to New York–based holistic psychotherapist Alison Stone, LCSW, there's no such thing as a right or a wrong way to journal—and there's not a specific amount you have to do it, either.

"For some people, it might be daily, while for others it might be weekly," Stone says. "Experiment with not only what gives you the most benefit, but what is realistic for you to commit to on a regular basis."

"Journaling is great for enhancing self-awareness through helping us detect and track patterns of behavior, thoughts, and feelings." —Alison Stone, LCSW

In other words, if you want to let your thoughts flow freely every day for an hour, great. If it feels more natural to you to express yourself with a combination of words and pictures, bullet-journal-style, once a week, that's great, too. Maybe you're all about going out and buying a gorgeous journal that you feel excited to open all the time. Or maybe the thought of writing your feelings by hand is exhausting to you, and you'd prefer to dump them all in a Google Doc. Great, all-around, because, as is the case with so many things in life, the best thing you can do is listen to your own specific wants and needs to do what is authentically best for you.

And, no matter how or how often you choose to journal, there's no question that it's great for mental health. Below are a few of the heavy-hitting reasons why.

1. Journaling enhances self-awareness

Sometimes, it can be hard to pinpoint why we do, think, or feel certain ways about certain things. When you start journaling regularly, all of these things become a lot clearer. "Journaling is great for enhancing self-awareness through helping us detect and track patterns of behavior, thoughts, and feelings," Stone explains.

For example, say you're a single person (who doesn't want to be single) whose anxiety spikes at night when you just happen to be scrolling mindlessly through Instagram, double-tapping photos of happy couples. In this case, a regular journaling habit may help you identify a pattern and lead you to change your behavior around Instagram.

2. Journaling can help alleviate stress

By simply jotting things down on paper, whether it's feelings of anxiety and stress around a specific situation or just getting out the events of the day, journaling can help you get your thoughts and feelings out of your head. This simple act can make it easier to stop obsessing. "Doing this can help get rid of stress, clarify goals, and reduce symptoms of anxiety," Stone says.

3. Journaling helps cultivate gratitude

Research has shown that gratitude can do quite a bit for our brains, happiness, and overall mental health. And according to Stone, journaling regularly is an effective means for identifying the things you're grateful for. "This is an excellent benefit to journaling, because gratitude is a crucial part of overall mental health."

If gratitude doesn't flow out of you naturally during your day-to-day journaling habit, no big deal. Hey, a journal full of complaints and stressors is still helpful for identifying the things in your life that aren't serving you—and that's certainly productive. Still, try setting aside a few minutes of your journaling time to list out the things you're grateful for.

Need a few prompts to get started on your healing journaling journey? Here are four that just may do wonders for your mental health.

If you're anxious…

Anxiety is very, very prevalent in the United States. In fact, the condition impacts a whopping 40 million adults, according to the Anxiety and Depression Association of America. While there are a number of effective ways to treat your anxiety, journaling is a great one to start with. In this case, here are two journaling prompts Stone suggests trying:

"When I'm feeling acutely anxious, three strategies I know work for me are…"

and:

"One example of how I successfully navigated my anxiety in a stressful situation in the past is…"

If you're struggling with depression…

When you're in the throes of depression, journaling just may be the last activity you're jonesing to see out. Sure, zonking out with Netflix buzzing in the background or sleeping the day away may sound more appealing. But if you do have it in you to crack open your journal, doing so can help quite a bit. Here are the two prompts Stone suggests starting with:

"Even though I feel down, two to three things I feel thankful for are…"

and:

"One reasonable goal I have for myself this week is…"

So there you have it: Journaling can be a supplemental tool to help you along on your mental-health journey—so get started today. But if you haven't already, do first seek the help of a professional to devise a personalized plan to treat your condition.

Journaling call also help you crush your fitness goals, and plan dreamy vacations.

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terça-feira, 26 de fevereiro de 2019

How I Use My Journal to Change My Mindset

@mppllc via Twenty20

My journal used to be probably exactly what you picture when you think of a preteen writing in her diary. Pink and floral, it was sealed with a cheap gold lock and a key I kept around my neck. And, if you were to jimmy it open, you would find exactly what you would expect to find: uneventful days told in meticulous detail, confessions of first crushes, and frustrations with parents and siblings.

Journaling is a habit that has stuck with me over the last two decades, but it has evolved significantly. Although I wouldn't say I'm above the occasional emotional rant, my journal has actually become a tool in my life and my business. As an adult, I've been able to use my journal to make adjustments to my mindset and ultimately change the way I behave and the outcome of my days.

Related: How Journaling by Hand Changed My Life

As a teen, writing in my journal was a way for me to test out theories about myself and the world around me. It was a safe space for me to explore how I felt and what that meant about who I was.

Today, my journal serves a similar purpose.

When I use my journal to take a close look at how I feel on a specific day or in that current moment, I can also use it to write my way to a healthier mindset. With a safe space like a private, blank piece of paper, I can ask myself hard questions and explore the truth about the life I am living without fear.

Why is this so important? How we think ultimately influences how we behave. Getting to the truth about our mindset can help us shift our beliefs and take action to make important changes to our life. Personally, it's a habit that has helped me to be braver in my work as a writer, to be more intentional in my life as a parent and spouse, and to take intentional action to improve relationships with my friends.

Getting Started: Hang-ups and Worries

For me, so much of changing my mindset has been about honestly exploring my hang-ups and worries. If I'm not careful and mindful, I can easily continue on with my life and my business with fear as a driving force. If I keep going about my days without time for reflection, I can avoid acknowledging or noticing how my mindset is controlling my decision-making.

This is why I journal regularly as a habit and take extra time to write when I notice I feel off.

It's a simple enough habit. I typically start by silencing my phone, putting it away, and taking a few quiet moments to breathe and think. Silence is hard to come by these days, so don't be surprised if this simple act is all it takes to start stirring up your thoughts.

Once I've enjoyed the silence, I begin by freely writing what is on my mind. I answer questions like, How do I feel today? and What worries me about my work? I pay close attention to how my body feels while I'm writing. Do certain topics cause me to feel tension or increase my heart rate? Anything that creates extra anxiety for me is likely a mindset I need to explore. If I notice that there is a specific idea, emotion or thought that could use a little extra attention, I will focus on writing about only that for several minutes.

This is when I explore the "why" behind how I feel.

For example, if I'm worried about the instability of freelance work, it doesn't take long to determine why. I've lost work in the past and I've seen friends struggle, too. Acknowledging my fear and the reason behind it is an important first step when I journal to change my mindset.

Next Steps: Changing Your Mindset

Sometimes just being honest about how I feel frees me up to think differently. This is especially true if my fear isn't super rational. If I'm anxious I'm not being a good parent, spouse or friend, for example, sometimes getting that worry on paper is enough to remind me how untrue that belief really is.

Other times, though, worries really stick. Perhaps, like my fears about freelancing, they are fears that have facts to back them. Maybe I've feared that thing for so long, since childhood even, and it is going to take some work to move forward.

Here are a couple ways I use writing to change my mindset and think more positively about my work and relationships:

  • Explore the truth. I journal through the facts of my fear. This means I take the time to be honest about when my work or life played out exactly as I fear and all the times it didn't. Positive thinking isn't about believing life will be perfect; it's about acknowledging that I have the skills to navigate life, even when things don't go as I hoped.
  • Explore the consequences. What does operating out of fear mean for my life? If I continue to let my mindset keep me from taking action, what are the consequences? It may be true that my mindset protects me from risk, but it is also true that living a risk-avoidant life also keeps me from success and fully engaging.
  • Imagine an alternative. There are no risks when I'm writing privately. Knowing this, I spend time exploring what could be if this specific fear wasn't ruling me. What could my life look like? This is when I dream big and imagine the best-case scenario for the future. This is an exercise that creates a strong emotional connection to my new mindset and a reason for taking action.
  • Take Action

    Once I have a handle on my mindset, I know the next step is taking action. For me, it is so important to decide in advance how I will behave when a situation arises that triggers my fears. Changing the way I respond is a chance for me to create proof that my imagined alternative is possible. Am I worried about rejection? Contributing new ideas regularly is a great way to create the proof that my new ideas will be accepted sometimes, and when they aren't, I have the grit to move past the rejection.

    While I don't end every journal session this way, I often try to wrap up by setting a small intention for how I will behave moving forward. It's a simple, one-sentence statement that encourages me to be brave enough to live the life I want to live.

    When I journal consistently, I feel much more in control of my life and I think more positively about the future. It isn't always easy to find the time and it isn't always an easy process, but I am always grateful for the way a change in mindset affects my days.

    Related: How to Get Started on Journaling

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    How Journaling Can Teach You to Love Your Body

    Journaling can transform not only my physical health, but also emotional and spiritual health.

    I didn't always love my body. In fact, for years, I hardly thought about it at all.

    My body was a machine that I worked relentlessly and neglected constantly. It was simply a tool that my brain used to get where it needed to go. I paid no mind to aching muscles, searing headaches and other signs of stress and exhaustion. I ignored my body's needs until a major health challenge forced me to stop and recognize the obvious: my body isn't a machine at all. It's an integral part of me that requires love, care and respect.

    I began journaling every day as a way to get back in touch with my body. This practice has transformed not only my physical health but also my emotional and spiritual health. I started listening to what my body was telling me and making decisions to embrace a full, healthy and balanced life.

    Why Journaling?

    Researchers have been tracking the positive effects of journaling for decades.

    Over the years, studies have found that expressive writing can lead to significant benefits, including short- and long-term health outcomes, better immune system performance, stress and anxiety reduction and relief from chronic illnesses, such as asthma and rheumatoid arthritis.

    And a 2017 study from the University of Arizona showed that for people going through a divorce, narrative writing exercises – telling the story of their divorce, not just documenting their feelings about it – improved how their bodies responded to cardiovascular stress.

    Journaling helps us strengthen the mind-body connection that we often neglect. Putting pen to paper supports us in large and small ways, making room for our thoughts, feelings and experiences in a tangible way.

    How to Start Journaling
  • Start small.
  • Make it a daily habit.
  • Feel free.
  • Don't let the perfect be the enemy of the good. You may want to write lengthy entries every day, but start with a smaller, more manageable goal. Commit to writing for five minutes or a few lines, and congratulate yourself when you reach that goal. If you want to keep writing, go for it (and celebrate that victory too).

    Build on your gradual start, and make your small journaling goal a part of your daily life. Find a time of day that works best for you – such as when you're drinking your morning coffee or you're about to get ready for bed. Don't debate whether you should journal or not; just make it a daily habit.

    If you can't figure out what to journal about, try free-writing. Simply jot down anything that comes to mind without filtering or editing it. Keep your pen moving until you reach your writing goal.

    5 Journaling Prompts
  • Take several deep breaths, and do a mental scan of your body from head to toe. What feels good? What feels off? What is your body telling you?
  • Imagine you have an entire day to pamper yourself. What do you do? How does each part of the day rejuvenate you?
  • Write a love letter to your body. What do you appreciate about it? What are you thankful for? How can you express your gratitude?
  • Describe a sensory experience that has stuck with you – a meal, a smell, a hike, a physical activity. What did it feel like throughout your body? Why did it make such an impression on you?
  • Write about a time you felt wonderful in your own skin. What was happening? Why did you feel strong, beautiful, capable or empowered? How can you recreate that feeling?
  • Journaling is a powerful way to care for your body, as well as your mind and spirit. Make daily journaling an essential part of your journey to total aliveness.

    This post courtesy of Spirituality & Health.

    How Journaling Can Teach You to Love Your Body */ ]]>Related Articles
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    segunda-feira, 25 de fevereiro de 2019

    How tracking your diet for only 15 minutes a day helps with weight loss

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    Feb. 25, 2019, 6:12 PM GMT/ Source: TODAY

    By Meghan Holohan

    People hoping to lose weight are often urged to keep a food journal detailing what they eat throughout a day. While most people loathe it, a new study in the journal Obesity reveals that consistent dietary reporting leads to success. And, while it's a pain, recording calories takes less time than people think.

    "(Self tracking) is actually quite hated … But, people who monitor and self-track do better, and do better for longer," Jean Harvey, a professor in the department of nutrition and food sciences at the University of Vermont in Burlington and an author of the study, told TODAY. "People often say it is too time consuming but by the time they got practice, it took only 15 minutes a day."

    The study looked at 142 people enrolled in a weight-loss plan that required them to follow a low-calorie diet, exercise for 200 minutes a week and track how much they eat in a web-based program for six months.

    Participants who tracked what they ate at least twice a day were more successful at losing weight than those who tracked only once a day. But doing it three times a day led to the best success, helping them losing 10 percent of their body weight.

    "The more consistent you are, the better," Harvey said.

    She said experts have suspected that writing down what you ate after meals worked best for several reasons:

  • It helps people identify patterns in how they eat and helps them correct it.
  • It encourages people to make healthy modifications. Say someone eats a big lunch, she can simply eat fewer calories at dinner to stay within their limit.
  • It could help people skip that daily cookie or afternoon bag of chips — having to log it could discourage you from eating it.
  • "If you have gotten to the end of the day and you've eaten too many calories, you can't fix it," Harvey explained.

    People balk at food tracking because of the time commitment but the study found that it takes less than a half hour a day to do it properly. When participants first started it took them about 24 minutes. By the end of the six months they spent only 15 minutes a day recording their food.

    "This study highlighted the importance of tracking. There was a strong benefit of doing it three times a day," said Alisa Sunness, a registered dietitian at the University of Wisconsin Health in Madison, who was not involved in the study. "It can work."

    Sunness said dietitians often use food journals as a tool to help people understand not just what they eat but why they eat. And, she believes developing the habit contributes to other healthy habits.

    "That can lead to other positive behaviors, such as eating schedules, where there are plans for meals and snacks. Having an eating schedules leads to less impulsive eating," she said. "It helps people stay mindful."

    While the study looked at participants using a website to track their calories, the experts agree that the numerous apps available for food reporting could make it even easier. Here are a few apps that people who have lost weight successfully recommend for food journaling:

  • My Fitness Pal
  • Lose It!
  • My Plate
  • And remember: You can always use a plain old notebook and pen.

    "It really helps them maintain their focus," Sunness said. "Even one or two changes at a time can feel really empowering."

    For more weight-loss inspiration, check out our My Weight-Loss Journey page. Interested in changing your habits? Sign up for our One Small Thing newsletter for extra support.

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    Camila Mendes Will Convince You to Pick Up Gratitude Journaling

    Photo: E! Entertainment/Getty Images

    If you have yet to try gratitude journaling, Camila Mendes might just be all the convincing you need. The actress recently took to Instagram to rave about her experience starting a journal practice and how it actually shifted her entire outlook on life and helped alleviate stress and anxiety. (Related: How Camila Mendes Stopped Fearing Carbs and Broke Her Dieting Addiction)

    Mendes received the journal from her Riverdale costar Madelaine Petsch—who also suffers from anxiety and uses self-care and journaling as a way to combat it. The gift came at a time when she was feeling stressed, anxious, and "all over the place," she wrote on Instagram. But when she started putting pen to paper, she was able to shift her focus.

    She realized she tends to focus on the overwhelming aspects of daily life, rather than the blessings and how much she has already accomplished, she explained. "There is so much to be grateful for that we should be acknowledging on a daily basis," she wrote in her caption. "This career comes with a lot of pressure and stress, but 'dedicated my entire life thus far to achieving this goal and I will never take my dream-turned-reality for granted. Many more goals to be achieved, but I will never let my ambition interfere with my gratitude." (Related: Why I Read This Self-Care Book Every Single Morning for a Full Year)

    The journal Mendes shared is called

    , an option for people who prefer prompts to free writing. Each page, designed to take five minutes to complete, has an inspirational quote, three morning prompts (" am grateful for," "What would make today great," and "Daily affirmations", and two nighttime prompts ("3 amazing things that happened today," and "How could I have made today better?"). Mendes isn't the only celeb who's been loving The Five-Minute Journal; Olivia Holt commented on her post, writing "this journal has helped me through so much." (Related: Why Journaling Is the Morning Ritual I Could Never Give Up)

    Even five minutes can feel like a lot on a busy day, but some research suggests Mendes' new ritual is worth the effort. Studies have linked gratitude journaling with increased happiness and subjective well-being and lowered stress. If you're down to try it,

    , or browse these 10 gratitude journals that'll help you appreciate the little things.
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    quinta-feira, 21 de fevereiro de 2019

    Journaling Together to Build Relationships and for Self-reflection

    This post is part of a series where we'll explore how technology can change our perspective by writing and designing novel products every week this year.

    6/50

    Living in the city surrounded by more people than people would have met in past lifetimes can ironically be the loneliest thing in the world. We brush shoulders, but never share them. We smile at each other, but never at the joy or sadness that lies behind it.

    In the transience of cities and the hustle and bustle of getting ahead, connecting with others and ourselves falls by the wayside. It's not until we're wanting dinner with a friend that we realize most of them are only acquaintances. At the same time, reflecting on our life seems like an unnecessary detour from "living our best life." It's not until we are burnt out that we realized that our "achievements" didn't bring us any closer to our joy.

    Creating deep connection and understanding our life's purpose takes time — something that we've been conditioned to feel is lacking today.

    The good news is that these two things are interconnected. In sharing our story and responding to another's, we crystallize what matters to us, while simultaneously build empathy for one another.

    Ournal

    Ournal helps you learn about yourself and connect with others by providing a space for intimate reflections through writing and responding to journals with a partner which reduces loneliness and prevents burn out.

    1:1 Relationships

    The hardest thing about keeping a journal is taking time out of your day to reflect. Ournal makes journaling a habit through human accountability via relationship.

    In Ournal, you are paired with a stranger, and everyday you both swap daily self reflection. By pairing you with a stranger, Ournal creates a safe space to share honest thoughts since they don't know who you are. In swapping your reflection, you get the satisfaction and drive of being acknowledged.

    On days when you are happy, it will be easy to write, but on the hardest days, the days that are the most important, being encouraged through accountability and support will keep you strong.

    App design pays homage to conversation bubbles. The bubbles overlap to look like collages, pointing to the collaborative nature of relationships. Color surrounding the entry expresses the entry's mood. Emoji in the response expresses emotional reaction. Natural Growth in Time

    Length of time spent with another is one of the strongest indicator for relationship strength. Your relationship with your journal partner is persistent for at least a week, but can be extended indefinitely. Ournal start with a week since it's important to get to know someone before writing them off. At the same time, people understand each other at different levels — making sure you have the right partner increases the likelihood of an honest conversation.

    Time itself, however, is only a vehicle for growth: a relationship that is static is a dead one.

    In the beginning, a journal entry length is given a limit. This lowers the expectation of an entry and makes it easier to get started. More importantly, by making it short, the writer is forced to concentrate on the most important part and understanding their reflection, while at the same time, making the content approachable for the reader.

    Like real relationship, trust and empathy has to be built.

    The concept of journaling can be overwhelming. By creating a restriction, the user feels more free.

    As the partners get to know each other better, however, Ournal grows with them. Over time, trust will build, and the partners will naturally want to write more, share media, and even reveal their identity.

    In the beginning anonymity is beneficial since it allows the writer to be themselves and prevents subconscious bias and prejudice from the reader. However, as they begin to know each other, anonymity becomes a negative since it reduces the human element of the story. Similarly, media like photos and audio brings reality and richness to a story that words cannot provide.

    Hearing each other's story over time matures relationship, cultivating trust and increasing the richness of the shared stories. But in the beginning, limiting content helps focus the reflection on the most important thing, rather than the detail.

    As the relationship matures and the journal partners become more comfortable, entries naturally get richer and a deeper bond is formed. Response

    More than just hearing each other story, it's important to respond. Just as active listening encourages speakers to share, responding to another's journal encourages the writer to write more and foster the relationship. For the writer, the reader's response can give the them an outsider's perspective. For the reader, responding helps them build empathy. It's easy to breeze through a story, but it takes longer to appreciate and take it to heart.

    Interestingly, this also means that as the relationship grows, the journal becomes more of a winding conversation. Unlike a traditional journal, Ournal is not static. While writing alone helps expose an individual's reflection on a story, having a conversation takes that further by providing another lens to view it from.

    As we start to trust someone, we don't look for them to just validate our story, but rather speak truth to us.

    Further Considerations

    The digital nature of the relationship built in Ournal makes it less visceral. It would be interesting to explore how this relationship can be visualized to substantiate the intangible relationship, similar to how an old photo album visualizes a friendship and deepens the relationship when reminiscing. For example: marking down significant moments in the their life can help show how much the two partners have been through together.

    Users can tag certain days with life events that can be retraced later.

    Lastly, in order for Ournal to work, the entire network has to feel like a safe space. Figuring out how to weed out toxic content early will be an important factor. Additionally, thinking about ways to help those being abused or having issues that require professional attention is important for the safety of everyone involved. In both cases, thinking about how to do it in a manner that increases the feeling of safety rather than the feeling of restriction is critical.

    TL;DR

    As the perceived speed of life increases, the time we feel we have to reflect and make real connection disappears. Journaling encourages us to reflect and find meaning in our life. More importantly, sharing our story with another not only keeps us accountable, but also helps us create deeper bonds. Relationships are meaningful when we can truly hear each other and grow together. In doing so, we remind ourselves the meaning of our lives, reducing loneliness and burn out.

    "Anima Technica Vacua" — Hans Urs von Balthasar

    Don't forget to subscribe to get notified when the next installment comes out!

    Photo by Kevin Hendersen on Unsplash

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    Review: A sweet swan song for 'How to Train Your Dragon'

    Lincoln, NE (68508) Today

    Sunshine and clouds mixed. High 31F. Winds ENE at 10 to 15 mph..

    Tonight

    Cloudy skies early, then partly cloudy after midnight. Low 23F. Winds E at 10 to 15 mph.

    Updated: February 21, 2019 @ 6:30 am

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    terça-feira, 19 de fevereiro de 2019

    How to kill culture of corruption: axe friends, the Brazil way – The Wall Street Journal

    Brazil's President Jair Bolsonaro appears to be taking no prisoners, firing a top advisor amid accusations of fraud connected to campaign finance.

    This article is exclusive to Biznews Premium. Members please login here. Not yet subscribed? Taste before you eat by signing up here for free 30 day trial (card details required).
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    domingo, 17 de fevereiro de 2019

    NASCAR has a problem, and drivers aren't sure how to fix it

    By: Michelle R. Martinelli | February 17, 2019 12:10 pm Follow @MMartinelli4

    DAYTONA BEACH, Fla. — Brad Keselowski knows he has to be part of the solution. Aside from winning races and contending for championships, the 2012 Cup Series champion feels pressure "all the time" to provide exciting racing and attract new fans to NASCAR, and he's not the only one.

    "The sport's going through its own set of struggles," he told For The Win this week as he enters his 10th full-time season. And the responsibility to increase NASCAR's audience "falls in everybody's hands except for independent media. That responsibility falls in all of the key stakeholders' hands. I don't think there's one person that holds a heavier hand than another."

    At the start of the 2019 NASCAR Cup Series season, beginning with Sunday's Daytona 500, questions about the future of the sport remain unanswered.

    Like Keselowski, some other NASCAR drivers feel an urgent responsibility to draw new fans to racing or drag long-lost ones back in. Those who have been racing at the sport's highest level for several years — and who spent their entire lives working their way up at the height of its popularity — are watching fans walk away.

    Several longtime sponsors — like Lowe's, Target, Subway and 5-Hour Energy — have left. Race attendance remains inconsistent but shrinking — although the Daytona 500 is sold out — and TV ratings are in decline. The 2018 Daytona 500 and the season finale at Homestead-Miami Speedway in November both hit record ratings lows following a pattern of decline over several years, according to Sports Media Watch.

    Brad Keselowski (AP Photo)

    Martin Truex Jr.'s team shutting down should be another wake-up call for NASCAR

    Combine that with the recent retirement of some of NASCAR's biggest stars, such as Dale Earnhardt Jr., Jeff Gordon and Tony Stewart, and it's hard to ignore the sport is changing and the solution is unclear.

    It's somewhat surprising that those feeling the most heat are veterans — who are likely closer to retirement than the younger ones, assumed to be the future of the sport. But they have a better sense of what the sport felt like at its height — and are also more entrenched in their positions. Younger drivers are focused more on winning and securing their rides for years to come.

    "It's all of our responsibility, and I don't exactly know how to fix that," said Kyle Busch, the 2015 Cup Series champ who's entering his 15th full-time season.

    "You had all these guys that made the sport popular in the popular era from the '90s into the 2000s that are on their way out or have left, and everybody's like, 'Well, who's going to fill the void?' And it's like, there's still 40 of us out there. We're all right here. Who are you going to jump onto?"

    In addition to drivers and the governing body, Kurt Busch, Kyle's older brother and the 2004 series champion, said sponsors "need to be fun and engaging" with their marketing involving drivers.

    However, not everyone agrees drivers share the burden of growing NASCAR and pushing it forward.

    Fourteen-year veteran Denny Hamlin has been vocal about his suggestions to lower the operation costs for teams, which can be at least $30 million a year for one car, the Associated Press reported. But the responsibility of broadening NASCAR's audience and promoting the sport shouldn't fall on drivers, he said.

    "It's NASCAR's job — it really is," said Hamlin, who won the 2016 Daytona 500. "It's not on us to bring those fans back. It's up to them to showcase who we are, and hopefully, new fans will latch onto that."

    In a break from earlier company statements, NASCAR president Steve Phelps opened up about it earlier this month. He told The Daytona Beach News-Journal NASCAR "probably lost our way" into its current slump by ignoring hardcore fans.

    Still, he said be believes "NASCAR's best days are in front of it."

    Paul Menard leads a single-file line of drivers in The Clash exhibition event last Sunday. (Sean Gardner/Getty Images)

    Kyle Busch sees two sides to NASCAR as a form of entertainment. The days when Jeff Gordon would win 10 or 13 races in a season are gone — although Busch tied Kevin Harvick in 2018 for a series-high eight victories. Today, more drivers are winning and on the lead laps in races, contending for a victory. So when it's this competitive, Busch said he can't figure out how people can say it's not exciting.

    But then you have races like The Clash exhibition event last Sunday, where drivers rode around Daytona International Speedway in a single-file line for about two-thirds of the 75-lap race. To some, it seemed like they were protecting their cars and content with their positions instead of fighting to get up front and win.

    "It's like, 'Guys, this is not good,'" Busch said. "I'm thinking in my head, 'Hey everybody around me, somebody needs to mix this up.' I'm not going to be the one to do it, because if I do it, I'm going backwards. The guy in front of me is thinking the same thing, probably.

    "'Come on, boys! Let's go.' But if you're the only one that goes, and nobody follows, you go to the back, and nobody wants to go to the back."

    After a similar situation occurred during Saturday's second-tier XFINITY Series race, Hamlin tweeted:

    The preferred line is the one with the most cars in it. You don't run faster up against the wall. 10 cars in a line up top running say 46.50s, those same cars would run 46.00s if they all committed to running bottom. In the end it seems guys are just happy with a good finish. 🙃

    — Denny Hamlin (@dennyhamlin) February 16, 2019

    But compared with Keselowski and the Busch brothers, some younger drivers, like Chase Elliott, Kyle Larson and Ryan Blaney, said they don't feel obligated provide excitement beyond their styles of racing, which they think are entertaining enough.

    And while they say they don't feel pressure, these young drivers know they do have a duty to connect with fans.

    "I feel like I do a really good job of entertaining fans just because of my driving style and how aggressive I am," said Larson, who's won five races in five full-time seasons, four in 2017. "So I feel like fans enjoy watching me race."

    At the end of Elliott's third full-time season, he was voted NASCAR's most popular driver last year, taking over for 15-time winner Dale Jr. and capturing the attention of many of the now-retired driver's fans. The son of similarly popular driver Bill Elliott, Chase is the obvious frontrunner for the future face of the sport.

    Blaney has his own personal way of connecting with fans, along with being involved in a variety of promotional events. After winning a 2017 XFINITY Series race, he reached through a fence between the track and the grandstands and gave the checkered flag to a young fan.

    In the couple races he's won since, the 25-year-old driver continues to do this.

    "(I) tried to give him something to hopefully last for a lifetime, just show them a good time and appreciation that they're out there," Blaney said about the first time he did this. "And then it just became a thing."

    While no one seems to agree on what the best strategy is for getting more eyes on the sport, drivers are certain about one thing: When they get behind the wheel, they're only thinking about one thing.

    "My favorite races are the races that we just outright dominate that people don't find entertaining at all," Keselowski said. "My job, once I'm in the race car, is not to entertain. It's to win."

    Gallery 25 highlights from Jeff Gordon's NASCAR Hall of Fame career Julian Edelman compares NFL to racing: NASCAR drivers are 'absolutely insane' Daytona 500: How to Watch Online, Live Stream, Start Time, TV Channel, Pole Position Dale Earnhardt Jr. misses racing more than he anticipated, but he likes it that way
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    sexta-feira, 15 de fevereiro de 2019

    The Art of Journaling: A Means of Self-Exploration for All

    -

    Courtesy of Kat Strokes via Unsplash

    Yeah, yeah, so you've heard it before. Journaling is a good way to relieve stress, compartmentalize things you have to do and does great things for your mind overall. How many times have you been told to journal to relieve stress or to pick it up as a hobby? I cannot remember how many times I had been told before I actually started. I picked out a cute little journal over the summer with the intention of starting to journal when school started in August. However, I didn't start and wasn't planning on starting anytime soon until someone posted a "30-day Journaling Challenge" on their Instagram story.

    -

    Courtesy of Estee Janssens via Unsplash

    So starting the month of December, I started doing a journal every day, following along with the challenge. I slowly started to realize that those people who had told me that journaling was a great way to de-stress were right. Every day, when I would whip out my journal to start writing, I would get this wave of calmness wash over me and it became a habit. I became proud of journaling and writing my thoughts down. It was not something that seemed cheesy or that only people in movies would do. Journaling helped me express who I am as a person.

    I explored my identity through writing about different things in my life and different experiences I had every day. My journaling began with the "30-day Journaling Challenge" that challenged me to write small blurbs about questions such as "What are three words that you love?" to "What are three things that you admire about yourself?" After this challenge, I started writing small bits every day, whether it was about a person I had met that day or what I missed about home. Slowly but surely, I started writing about my identity such as how it felt to be an out-of-state student in a sea of Michganders or about how I dealt with being a POC in a school that was more than 50%  Caucasian. These small writing sessions every day not only helped me relax, but it helped me hash out small bits and pieces of my identity that I have been building upon since I was a toddler.  

    And the phrase "don't knock it till you've tried it" really does apply to journaling. There are so many different types of journaling. There are free-writes, where you can write anything that comes to your mind or that you want to write about. There are the journal challenges that give you pre-written prompts to write about every day. There is also something called bullet-journaling which, to me, seems like the top tier of journaling. Bullet-journaling is a very organized way of keeping track of anything and everything that you want to write down in an orderly manner.

    -

    Courtesy of Estee Janssens Via Unsplash

    There is no accurate way to journal. Journaling has been seen, stereotypically, as a hobby that many girls usually do. However, journaling is for EVERYONE. There is nothing extremely feminine or masculine about planning out your day or writing your thoughts down. Journaling is a great way to start your day, have a break in the middle or end your day with a destresser. Start small. Maybe start writing down little thoughts or doodles throughout the day on small scraps or sheets of paper. Give it a try and it may lead to something bigger. You might discover that journaling is a great way to organize your busy weeks full of classes and club meetings or to keep track of your good and bad days in a year.

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    quinta-feira, 14 de fevereiro de 2019

    How to Pick Memorable Images for Your Content

    It's pretty clear that images are a big factor for improving content marketing pieces.

    While "the more the better" isn't factually accurate as adding 100 images for the sake of images isn't smart, more than zero is a good start.

    Images can help readers break down sections of expansive content and pull the key information from it.

    How do you know what images are memorable and which to include in your content to do that?

    I'll show you.

    How Many Images Should Content Have?

    Before we jump into picking memorable images for your content, it's important to know how many images your content pieces need.

    There is no set, magical number that will launch your conversions through the roof.

    It's not like adding 15 images instead of 11 is going to make a world of difference in your content.

    In fact, adding too many images for the sole purpose of imagery can backfire on you.

    Image totals depend completely on the:

  • Type of content you are writing.
  • Audience.
  • Topic.
  • Are you writing content for a beginner audience? You probably need more images to explain steps and show how specific tools work.

    Are you writing content for an advanced, senior audience? You can still showcase tools, but you likely don't need as many step-by-step screenshots. These can become tedious for someone more advanced in a given field.

    Beyond advancement, the actual roles that your target audience plays can impact image needs too.

    If you are writing to CEOs, showcasing a tool walkthrough doesn't really make sense. Why? CEOs are rarely in the day to day grunt-work using marketing tools. They are delegating that task to someone else.

    Using images in content is more complex than meets the eye.

    Before starting to add images to your next post, first consider your target audience in detail to understand what they expect, want, and what can be directly applied in their day-to-day as efficiently as possible.

    Now, let's go over some surefire ways to pick memorable images for your next post.

    1. Avoid Stock Photos in Body Content

    Stock photos can feel magical at first:

    Precreated, crystal clear, high-quality images that fit almost any topic and search query.

    But when it comes to aiding your body content in a post, stock photos suck big time.

    Stock photos can be fantastic for featured images, but they add zero value when randomly throw into the body of your content.

    Why? They are too generic to fit your subject and simple screenshots could produce more effective visual stimulus.

    Stock photos don't have the data-backing, either. Studies have repeatedly shown them to produce even negative effects.

    Avoid using stock photos in the body content and try using more tutorials, walkthroughs, and screenshots.

    2. Showcase More Screenshots, Tutorials & Walkthroughs

    Memorable content contains tidbits that are either actionable in nature or thought-provoking.

    And both of these require some form of guided walkthrough, tutorial, or screenshots to showcase examples.

    Tutorials are only effective if you show, not tell.

    Through-provoking posts demand images to show what you are talking about and bring it to life.

    The easiest way to add images to your posts is by doing any of the above.

    Showcase step-by-step how you used a specific marketing tool to get the job done. Show what settings you tweaked:

    walkthrough image example

    walkthrough image example

    Show the exact piece of information you want readers to focus on when they look at your image:

    callout in image example

    callout in image example

    Most images can be complex and detailed with dozens of different factors at play.

    Highlighting and calling-out specific sections of the image saves the reader time and frustration by literally signaling the important aspects for them.

    Using a tool like Skitch or Evernote, you can screenshot and highlight images to do just that:

    Skitch tool tutorial image

    Skitch tool tutorial image

    If you are just using basic screenshots without these f unctions, readers could get frustrated and confused, leaving them with less value than you want to give and that your post surely offers.

    No matter what type of post you are writing, try including examples via screenshots and walkthroughs. Provide call-outs to focus attention on the important aspects of the image and your images will provide tons more value to readers.

    3. Reserve GIFs for Informal Posts or Niche Audiences

    GIFs are funny, lighthearted, and can spice up otherwise boring content.

    Infamous writers like Lianna Patch use them all the time in their content:

    GIF example

    GIF example

    But GIFs don't work for every writer, every audience, and every type of content published.

    Lianna has a specific style that's informative yet witty, hilarious, and informal.

    It works for her audience and her ability to craft funny yet accurate content.

    But not all audiences are going to be receptive to GIFs. And not all posts need them.

    When it comes to using GIFs, reserve them for more informal opinion pieces or niche audiences.

    If you are writing for advanced audiences that focus on technical aspects of a job, gifs should likely be avoided. If you are writing a fun opinion piece that is still informational, gifs can help you extend personality and improve reader enjoyment.

    4. Develop Custom Visuals to Synthesize Information

    Struggling to find memorable images for a blog post that aren't:

  • Generic?
  • Boring?
  • Overused?
  • Cited from external sources where you might not have legal rights to use it from?
  • Then custom visuals are your answer.

    Developing custom visuals for your content can help you add credibility, synthesize complex concepts, data, numbers, and even drive more backlinks to your site.

    As an example, on my company's site, our blog posts are always complete with custom visuals to help break down complex information, like this writing services results comparison:

    results comparison custom image example

    results comparison custom image example

    This 13,000+ word case study would be nearly impossible to read, digest, or understand without these custom visuals.

    Custom visuals like these also provide the benefit of getting easier backlinks to your site.

    Look at almost any content marketing piece online and there will be sourced and cited images from top pages.

    And almost always these images are branded, unique, custom developed images.

    Even if you aren't writing about unique data that can be developed into charts and tables, you can still produce nice custom images.

    For example, I had these images developed for another piece of content on my company website:

    graphic custom image example

    graphic custom image example

    Instead of breaking down numbers, it breaks down a concept on types of B2B companies using real-world analogies and an easy to understand visual aid.

    These images are cheap and easy to develop on your own or with freelancers and can add tons of value to plain text content.

    Need more memorable images for your content pieces? Develop your own custom images!

    You can do this on your own if you are familiar with graphic design or use tools like Canva, etc.

    Or you can hire freelancers to get the work done on sites like Design Crowd, UpWork, and more.

    Conclusion

    Content without images isn't inherently bad. But content with images is almost always more enjoyable and even improves social sharing and recall.

    So it's essentially a no-brainer. If you can fit images in naturally, that is.

    Avoid stock photos within the body of your content. They are great for featured images, but images in your text for the sake of images can hinder performance.

    Do you love GIFs? So do I, but they aren't appropriate for every audience and post. If you are writing a long-form, formal guide, they probably should be left out.

    One surefire way to add memorable images is via tutorials and walkthroughs. These are easy ways to include helpful images that break up your content.

    If you feel like going all out, spring for custom visuals that can help your audience synthesize complex topics or data.

    More Resources:

    Image Credits

    Featured Image: Pixabay.comScreenshots taken by author, February 2019

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    How To Process Information Like A Contrarian

    Courtesy of Arthur Schopenhauer:

    Talent can hit a target nobody else can hit. Genius can hit a target that nobody else can see.

    Wikimedia Commons

    Lux Capital's mantra is "the best way to predict the future is to invent it". In investment decisions, Josh and company seek to find and back scientists and inventors that envision — and seek to create — a future that nobody else can see.

    Again, these scenarios may be low probability, but the sum of Josh's information framework may give him a higher probability of success on low probability bets than the average, consensus-seeking individual.

    Josh describes this sum as a "mosaic of finding different sources, putting them together, seeing trends and patterns". To best inform Lux's investment decisions, it's a continual process of learning — reading, distilling information, speaking to experts, reforming hypothesis, rereading, redistilling information, respeaking to experts.

    Particularly when seeking contrarian views, and from contrarian sources, it's vital to weigh and reweigh the contrarian and expert viewpoints in the decision algorithm, so to speak, in order to create the highest low probability decision.

    What's The Goal Of Processing Information Like A Contrarian?

    Josh believes in randomness and optionality. Josh says,

    If you're humbled to the idea that luck matters so much, then it opens you up to the possibility that there's randomness and optionality, and you should try to maximize that as cheaply as possible.

    It raises the question — how do you maximize randomness and optionality, and create your own luck?

    I recently wrote about saying yes more often and creating serendipity. Processing information like a contrarian, and using Josh's Fitzgerald, Twain, and Schopenhauer framework is another way of saying yes — of opening yourself up to the opportunity to maximize randomness and optionality.

    There may be nothing worth reading on page C22. You don't know until you turn there. You may miss the target that nobody else can see. You won't know until you shoot at it.

    It's important to acknowledge that the goal of Josh, and other venture capitalists, is to make investment decisions — decisions that are inherently contrarian and bets against the status quo. It serves them well to process information like a contrarian.

    Additionally, VC firms have a portfolio of companies. Their risk is inherently mitigated, allowing them to make low probability, high upside bets. The average person doesn't have that luxury in their decisions and investments.

    And being a contrarian is not easy — in fact, it compels us to resist some of our greatest psychological urges. When faced with uncertainty and an abundance of information, social proof — in which we view a behavior as correct in a given situation to the degree that we see others performing it — is a great heuristic to guide our decision making. Challenging and betting against the consensus is to resist the biological and psychological shortcuts that allow us to understand the world.

    However, if we wish to disrupt, to innovate, to create change, or to reside on the cutting edge of what is currently possible, it's required that we learn and act like a contrarian. With Josh's Fitzgerald, Twain, and Schopenhauer framework, we've got an incredible model to help us do so.

    This story is published in The Startup, Medium's largest entrepreneurship publication followed by +424,678 people. Subscribe to receive our top stories here.
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    quarta-feira, 13 de fevereiro de 2019

    How the new head of Quiznos plans to turn the 38-year-old Denver chain around

    [unable to retrieve full-text content]In his first extensive comments since becoming president and CEO of Rego Restaurant Group — the newly formed company that will operate Quiznos, Taco Del Mar and whatever other chains it may be able to ...
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    Here's How To Track Your Workout Progress In A Way That Keeps You Motivated, According To Experts

    Progress is a subjective term, but the definition is especially up to interpretation in the context of fitness. Whether you've been following a regular fitness routine for years, months, or days, you probably started on your fitness journey with the intention to make a change — be it to gain muscle, get strong, or just to improve your health overall. So, how far have you come? Maybe you haven't given it much thought, or you just haven't found a method that works for you, but figuring out how to track your workout progress in a way that makes you feel comfortable and motivates you to stay committed to your goals is key to advancing in your practice.

    I think it's safe to say that, the more time you spend working out different muscles and testing the limitations of your body, the more in-tune you become with yourself both physically and mentally. That sort of mind-body-soul connection is incredibly valuable, not to mention something you can trust, but there's also value in a tangible log or documentation of some sort that literally shows you how you're progressing if, that is, your intuition alone isn't enough. And, TBH, for some people, it's not.

    Giphy

    Stan Dutton, a NASM-certified trainer and head coach for the personal training platform Ladder, says that, once in awhile, your inner critic can get in the way of noticing real progress, despite any physical evidence of said progress. "This often happens when we're in that gray area — where progress is slowly happening, but we haven't reached our goals yet," he tells Elite Daily over email. So, during these times in particular, Dutton adds, it's important to practice what he refers to as "measuring backwards" — looking at how far you've come in order to see that your hard work really is paying off.

    "When my Ladder clients look back at their exercise history within the platform, they'll see, not only are they getting stronger in the sense of lifting heavier weights, but they'll also be able to track improvement in the number of push-ups they can do, or the amount of time they can hold a plank," Dutton explains, noting that even the "smallest" improvements in your workout routine can feel the most satisfying.

    So how can you go about accurately tracking your workout progress on the daily? Here are some suggestions from the experts.

    Start Jotting Down The Details Of Your Sessions In A Journal

    When in doubt, write it out — or so they say, right? Henry Medina, a certified personal trainer based in New York, agrees with this sentiment, and says that one of the best ways to track progress is to log your workouts in a journal, notebook, or even the Notes app on your phone.

    "Start by writing down the name of the exercise, along with the weight and the number of reps, as well as the number of sets that are done per exercise," suggests Medina. "This will create a great visual and way to track your progress."

    Personally, I also find it helpful to take a few notes as soon as you wrap up your session. That way, you can track how you're feeling in that very moment. Looking back on a job well done can act as a little reminder of why you started putting in the work in the first place: to feel good.

    Social Media Can Keep Your Spirits Up Giphy

    I'll level with you, friends: Social media definitely gets a bad rap for the fitness profiles that promote unattainable lifestyles. However, posting your own food pics and sweaty selfies, even checking into the gym on Facebook, are all ways in which these different platforms can actually be used as a tool to track your progress in a healthy, positive way.

    "If you're looking to use social media to track your progress, it doesn't have to mean that you're posting every detail of your life, or a video of your entire workout," says Dutton. Mentioning you're at the gym or yoga studio, or sharing your workout stats with your followers, can be a great way to track your progress, he explains. "Not to mention, you would be surprised how much support you'll get from your friends, and peers," he adds.

    However, it's important to remember that social media often has a filter on it, in that people don't usually show the struggles — just the highlights. Because of this, celebrity trainer Astrid Swan tells Elite Daily that she always tells clients to "be inspired by these sites, but honor your own achievements."

    Try A Fitness Challenge To See How Far You've Come Giphy

    Did you ever have to take those irritating timed math tests in elementary school so that your teacher could measure how fast you could do your times tables? Dutton says the same concept can be applied to fitness: All you have to do is integrate a monthly challenge into your workout schedule to measure how far you've come in your progress.

    For example, how many push-ups can you do in a minute? How long can you hold a plank? You can set a monthly goal if you'd like, but what matters most is that you see improvement — any improvement — to show that you're putting in the work, and it's paying off.

    Rely On A Calendar To Keep You Accountable

    Personally, I am obsessed with planners and calendars, and I always start my day by drafting a to-do list. Five out of the seven days of the week, "workout" is written next to a checkbox. According to Dutton, tracking your workouts via calendar is definitely beneficial, especially if you expand on your notes.

    For instance, you could just write your workout sessions on your calendar and that would suffice, but if you want to add a little more detail, Dutton suggests writing down how much time you spent exercising on a given day, and maybe even what part of the body you worked (upper body, lower body, core, back, etc.).

    "One of the most powerful things we can do is visually see how consistent we've been," Dutton tells Elite Daily. "Simply crossing off your workout days in a different color, if you use a traditional calendar, will give you insight into just how many workouts you've completed that month."

    Download An App That Works Alongside You As You Progress Giphy

    Dutton isn't wrong when he says that, because you're probably already using your phone a lot throughout the day as it is, going digital with your journaling process can be especially helpful. And, if you're more of a Q&A type of person and less likely to dedicate the time and energy to writing out your thoughts, fitness apps that serve as trackers, workout generators, and that also supply your own personal coach like Ladder does, can make a huge difference.

    "Now, it isn't just a game of adjusting the weight you use, or the reps you do week to week, but [with a training app] you're able to have a holistic experience that takes energy level, time constraints, and any aches or pains into consideration," Dutton says. "While a simpler app can prompt you to provide feedback, having a human on the other end will do what no computer can — listen, understand, and implement a plan that's fit for you."

    Measure Your Progress In Terms Of Strength Giphy

    Your body is constantly switching things up; sometimes you'll feel light as a feather and energetic, other times you might feel bloated and lethargic. Either way, it's all natural, my friend, and that's exactly why relying on a scale to track your progress isn't such a great idea. Instead, Dutton suggests measure your success in other ways, like how heavy you're lifting, or how many reps you can complete in a set.

    "Fluctuations can be very demotivating, so it's important for us to be able to measure success in a number of ways," he tells Elite Daily. "If you're exercising in the gym, notice that you're able to lift more weight, or do more reps than you could a few weeks ago. If you're a runner, notice that you're getting faster or are able to run further."

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    Starting pitching: Jhoulys Chacín provides the one sure thing as Brewers put together rotation

    Tom Haudricourt Milwaukee Journal Sentinel

    Published 12:54 PM EST Feb 13, 2019

    PHOENIX – Craig Counsell's customary method of announcing his opening day starting pitcher is to wait as long into spring training as possible and still get away with it.

    It's not that Counsell likes to keep people guessing, though he sort of does. It's mostly to avoid announcing one pitcher early in camp, then have something go awry and have to switch to another pitcher who obviously wasn't the first choice.

    But a good guess this spring certainly would be veteran right-hander Jhoulys Chacín, who emerged as the team's ace in 2018 and was the winner in the Game No. 163 showdown against the Chicago Cubs for the National League Central title. Chacín certainly earned that honor with his performance last season and has pitched in openers for both Colorado and San Diego.

    Asked about that possibility, Counsell merely quipped, "Jhoulys Chacín will be in our rotation. I can confirm that."

    After that, are there any real guarantees? Perhaps not, though you'd think Chase Anderson and Zach Davies are near locks if healthy and throwing the ball well this spring.

    With very few spots on the roster open for position players and the bullpen practically set as well, the competition for the starting rotation should be the most interesting part of camp. Here's a look at the candidates who will vie for the five "initial out-getter" spots, in alphabetical order (and you will notice they are all right-handers):

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    RHP Chase Anderson: A breakthrough 2017 season (12-4, 2.74 ERA in 25 starts) earned Anderson his first opening day start last year, as well as a two-year contract extension with a couple of option years. But Anderson seemed to fidget with his mechanics much of the season and never got comfortable for any extended stretch. He had trouble keeping the ball in the park, particularly at home (22 HRs in 82 1/3 innings, with 5.03 ERA).

    Anderson regrouped in July (2.05 ERA in five starts) but then slipped again, often getting quick hooks by Counsell. With the team's postseason fate in the balance in the final weeks, Anderson was removed from the rotation and never returned. He was not included on the rosters for either the NL Division Series or NL Championship Series, which wounded his pride greatly. To go from opening day starter to inactive in the postseason was not the way Anderson expected the season to unfold, and he says it is tremendous motivation.

    "It provides a little bit of fuel to get back to the pitcher I know I can be and hopefully lead the staff to pitch in the postseason," he said. "I want to be part of that as much as anybody. You look at the best pitchers in this game and they always have that kind of mentality. I think it gives you that extra edge. I'm looking forward to having that on the mound this year."

    RHP Corbin Burnes: A starter who roared through the farm system after being drafted in the fourth round in 2016 out of tiny St. Mary's (Calif.) College, Burnes made his big-league debut last season as a reliever because of need and thrived. He soon was trusted in high-leverage situations and became a big part of the team's September push to the NL Central crown.

    Burnes posted a 7-0 record and 2.61 ERA in 30 appearances for the Brewers, with a sparkling 1.000 WHIP. His true four-pitch mix makes him profile more as a starting pitcher, and that is the role in which he will try to win a job during spring training.

    "I'm looking forward to it," Burnes said. "I had some success last year out of the bullpen but I've always been most comfortable as a starter. As we get closer to the season, we'll see what other need there may be, but I'm coming in as a starter and I fully intend on being a starter.

    "There's going to be a lot of competition but that's what you want. We were one game away from the World Series. That's something that will drive us. My thing is to be aggressive and attack hitters. I'm here to try to earn a spot in the rotation on the opening day roster. That's what I've had my mindset on all off-season."

    RHP Jhoulys Chacín: When Chacín signed a two-year, $15.5 million deal as a free agent in December 2017, he was considered a complementary piece to the rotation. As it turned out, he evolved into the staff ace, going 15-8 with a 3.50 ERA in 35 starts. Chacín was the only starter to take every turn and easily led the staff with 192 2/3 innings.

    It was no surprise when Counsell tweaked the rotation in the final weeks to line up Chacín for a possible Game No. 163 should the Brewers tie the Cubs for first place in the NL Central. Sure enough, that scenario played out, and Chacín delivered in a big way, allowing only one hit in 5 2/3 innings as the Brewers squeezed out a 3-1 victory at Wrigley Field to take the crown.

    "That gave me so much confidence," said Chacín, who proceeded to go 2-1 with a 1.46 ERA in three postseason starts. "I was so happy they trusted me with that game. We did what we needed to do to win that game. I know that made our fans happy to take the division from the Cubs."

    "I don't say I'm the ace. We're all part of it. We have a lot of good arms on our staff. We all helped each other. It was a true team. It was not one individual. That's why we went a long way. It was a good experience for everybody. I think it will make us better for this year."

    RHP Zach Davies: After leading the Brewers with 17 victories in 191 innings over 33 starts in 2017, Davies appeared primed to establish himself as one of the anchors in the rotation. Instead, he had an injury-plagued year and made only 13 starts, skidding to a 2-7 record and 4.77 ERA. First came shoulder woes, then a lower back issue and Davies never looked right again, spending two months in the minors on rehab assignment trying to get right.

    As with Anderson, Davies was left off the postseason rosters before being added in the NLCS after Gio Gonzalez rolled his ankle in Game 4 in Los Angeles. So he, too, has a lot to prove in 2019 and just as much motivation. A soft tosser who relies on pinpoint control to hit spots and carve up hitters, Davies will get every chance to claim a job in the rotation if he looks healthy in camp and on top of his game.

    RHP Junior Guerra: Sent to the minors in the final cut of spring training last season, Guerra returned to the majors less than two weeks later and began taking regular turns in the rotation. He held his own throughout the first half (6-6, 3.23 ERA) but suffered a forearm strain in July, a malady he experienced in previous seasons related to his extensive use of a splitter.

    After that, Guerra became less and less effective. Counsell stuck with him in August but Guerra did not reward that confidence, posting a 7.10 ERA over five starts in August. That skid finally cost him, and Guerra pitched out of the bullpen afterward, including the postseason. At 34, Guerra probably is a long shot to make the rotation and might have to win a job in relief to make the team.

    RHP Jimmy Nelson: A true wild card after missing all of the 2018 season while recovering from shoulder surgery, Nelson announced his determination to make the rotation out of camp, with an eye on the opening day job. That is an admirable goal for a pitcher frothing at the bit to return to action but probably not realistic considering the team's plans to be careful with him this spring.

    "Look, we're going to be cautious with Jimmy," president of baseball operations David Stearns said. "He probably doesn't want to hear that. He's going to try to push this as fast as he can. We're going to make sure we're watching everything he does out there."

    If Nelson can even come close to the form he flashed before blowing out his shoulder in September 2017, after his long absence it would be like trading for an experienced starter. There is no way to know how far he will come back, but the Brewers and Nelson will begin finding out this spring.

    RHP Freddy Peralta: A diminutive pitcher who relies mostly on his fastball, Peralta made some impressive starts in his first major-league season, including a 13-strikeout debut in Colorado. At times he created his own jams with wildness (4.6 walks per nine innings) but no teams really hit him hard during his four stints with the Brewers, as evidenced by the mere 49 hits allowed in 78 1/3 innings. He struck out 96 hitters, a remarkable number considering they knew fastballs were coming most of the time.

    Peralta is just 22 and with options remaining would have to pitch great in camp to avoid being returned to the minors to maintain depth. But he showed absolutely no fear as a rookie in 2018 and performed well enough to be kept on the postseason roster, tossing three hitless innings against the Dodgers in Game 4 of the NLCS.

    RHP Josh Tomlin: A mainstay in Cleveland's rotation for several seasons, Tomlin had trouble keeping the ball in the park in 2018 (25 HRs in 70 innings) and was exiled to relief duty. He finished with a 2-5 record and 6.14 ERA in 32 games (nine starts) with 92 hits allowed.

    Tomlin's calling card has been impeccable control, leading to only 1.3 walks per nine innings. He is a non-roster invitee to camp, however, and therefore will have to stand out to make the club.

    RHP Brandon Woodruff: It's difficult to say whether Woodruff helped or hurt his cause in terms of making the rotation by pitching so well out of the bullpen down the stretch last season. He was 2-0 with a 2.03 ERA in 15 relief outings, including a 0.73 ERA in seven appearances in September.

    Able to rear back and fire when pitching in short bursts, Woodruff pitched consistently in the high 90s (mph) out of the bullpen, rarely getting hit. He has yet to be given a chance to take regular turns for any period of time with the Brewers, so it's difficult to say how effective he'd be as a starter. One way or the other, he figures to help the team in 2019.

    By the numbers

    0 Complete games by Brewers starters in 2018.

    3.92 Starting ERA last season, seventh in the National League.

    847 Innings pitched by starters in '18, fourth-fewest in the league.

    1.163 WHIP by Jhoulys Chacín last season, best of his career.

    30 HRs allowed last year by Chase Anderson, most in the NL.

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