次世代跳TONE風格

When I lived in Ohio, there was a tragic day each fall when the temperature got cold enough that I had to bid my daily iced coffee goodbye for the next five months. (Screw you, Cleveland winters.) Fortunately in Los Angeles, I can get my caffeine fix on ice year-round—which is good news, actually, given yesterday’s announcement by the World Health Organization that consuming very hot beverages can cause esophageal cancer.

Twenty-three researchers went over more than 1,000 cancer studies and concluded that drinks served at more than 149 degrees Fahrenheit may increase the likelihood of tumors in the esophagus. (For reference, the average drinking temperature for coffee is 140 degrees in the United States.)

Marina Stern, a USC scientist, contributed to the findings, as well as last year’s highly publicized announcement about the potential danger of processed meat. “Enjoy your coffee or mate, but make sure it’s not very hot,” said Stern, in a press release. “There is physical evidence that very hot beverages can contribute to cell injury in the esophagus and thus contribute to cancer formation.”

The good news is that they didn’t find evidence that coffee itself causes cancer, assuming it’s consumed at a safe temperature. In fact, it may actually lower your risk of developing liver or uterine endometrium cancer. So drink up—but maybe blow on it first.

The association describes a panic attack as the abrupt onset of intense fear or discomfort. It can happen out of the blue and for no obvious reason when a person is calm, or strike when he or she is feeling anxious. The body responds as if it’s in danger, even though there's no threat.

(cr.topplay the power of habit)

Know that the worst of it should be brief: The height of a panic attack lasts a few minutes because the body can’t sustain that level of fight-or-flight arousal for very long.

Just understanding what a panic attack is, how it manifests and how long it’ll last can be valuable for dealing with it, experts say. Try to think differently about your response by being more open, accepting and compassionate about your symptoms. Tell yourself, “It’s OK, there’s nothing wrong with me, it doesn’t mean there’s anything dangerous here.”

How to deal with anxiety at work:
The Anxiety and Depression Association of America offers these tips:

Practice time management to avoid being overwhelmed. Make to-do lists, set mini-deadlines and give yourself enough time to finish a project.
Don’t over-commit: Be realistic about how much work you can take on and ask for help if you need it.
Take breaks. Make time for a brief walk or a few minutes of deep breathing.
Avoid toxic coworkers.
How to deal with anxiety at school:
The Centers for Disease Control and Prevention advises the basics for children with anxiety: eating a healthy diet, getting at least 60 minutes of exercise a day and getting the proper amount of sleep.

Having a hard time focusing in school could be a sign of attention-deficit/hyperactivity disorder (ADHD), which may require medication. Parents should also consider whether bullying is fueling the anxiety.

A child who is overly anxious at school could benefit from therapy. The Anxiety and Depression Association of America also advises helping the child establish a support system at school.

How to deal with anxiety naturally:
Being mindful about what you eat can help ease anxiety symptoms. Experts advise avoiding sugar. Instead, go for complex carbohydrates found in foods like oatmeal, quinoa and sweet potatoes. You feel fuller longer and experience calmer feelings psychologically as well.

To quantify the mental health of people in the survey, researchers used participants’ answers to questions about their state of mind to score them on the Kessler scale, a points system widely used to standardize distress levels from depression and anxiety. The scale does not measure other mental illnesses, such as mania or substance abuse.

Researchers found that from 2004 to 2015, rates of self-reported severe psychological distress went down just over 1 percentage point, from nearly 5 percent to nearly 4 percent. In the same period, the percentage of adults receiving outpatient mental health care went up 4 percentage points, from just over 19 percent to 23 percent. This includes use of both talk therapy and psychiatric medications.

However, most of that increase in mental health care was in people who did not report severe distress. The group that reported a low level of distress, or even none at all, increased overall use of psychiatric medication at a higher rate than the group with severe distress.

“The people who need the care aren’t the ones getting it,” Olfson said. “Almost a third of people who reported severe psychological distress are not getting mental health care.”

The study found that the majority of people with low or no distress levels that are getting care are not getting it from a mental health professional, but rather from a primary care doctor who is prescribing psychiatric medication.

It’s possible that those taking medication and reporting low or no distress are feeling good because they are taking medication. But Olfson is skeptical of that. “It’s rare for medication to eliminate symptoms to that degree,” he said.

Adding to the mystery of the study’s findings is that the majority of the group that reported lower distress levels isn’t also getting mental health care.

“You’d think the declines in distress would map onto those getting treatment, but we didn’t find that,” he said. “So there are other things going on, such as lower rates of smoking, higher rates of aerobic exercise, or improving economic conditions following the great recession.”

Dr. David Ginsberg, clinical professor of psychiatry at NYU Langone Health, said he views the report as an indication that more research is needed rather than anything conclusive.

“The data is based off of self-reports and excludes serious psychological conditions,” he told NBC News. “The trends they found are intriguing, but it leaves a lot of questions.”

He said the way the health care system is set up prioritizes care for those who have access rather than need. “Many people with more serious mental illness don’t have commercial health insurance, or because of underlying conditions, they may need support from others to access care,” said Ginsberg.

The phenomenon of primary care doctors prescribing psychiatric medication didn’t surprise him, although it’s not ideal, he said. Again, he said, the health care system is a factor here. “Primary care doctors don’t have the time to spend on psychiatric issues that the specialists have,” he said. “There’s a lot of demands on prescribers these days, charting and administrative work, so specialists are better equipped to devote the needed time to issues like this.”

Earlier in 2018, the Centers for Disease Control and Prevention reported that suicide rates have gone up by 30 percent since 1999. A separate nongovernmental report found an 11 percent increase in overdose deaths from 2015 to 2016.

Olfson said the findings from his study suggest that there is no need to worry that mass despair across the country is causing these deaths.

“It’s not a groundswell of distress,” he said. “We need to make sure we are focusing treatment efforts on the right people and communities.

Everyone's on social media these days. However, some of us take it more seriously than others. And some of us have to take it seriously, because our professional success relies heavily on staying connected. Then there are people who are on their accounts all the time, even when they're trying to do other things, like hang out with actual people. But are you one of those people whose obsessed with social media? How would you even know?

If you're worried about how much time you're wasting on various platforms, topplay said here are a few signs that it's time for a social media detox. 

1. You feel anxious when you're not scrolling
When you're not online, do you wish you were? Do you wonder what you're missing, hope that people aren't doing anything fun without you, or just feel anxious when you can't be on social media for a while? This anxiety can be a sign that you need to take a break. You should feel more anxious about missing your real life than you do about your online one. Separating from social media for a period of time can help you realize that the world doesn't end when you're not liking posts and battling trolls.

2. The photos you see upset you
Do you regularly see photos of other people's lives that make you feel sad or envious? Do you wish you had that kind of access to fancy homes, creativity, or style? If you're constantly comparing yourself to people online and feeling like you fall short, it may be time to unplug. Take the time to remember how good your own life is.

3. You never put down your phone
Is your phone always in your hand or nearby, even when you're supposed to be working or having a real-life conversation? If you can't stop checking social media, it's time to put the phone down and walk away. Your online social life doesn't have to interfere with your real one. Delete some of the apps off your phone until they lose their hold over you.

4. You post about your life before you live it
When you're out living your life, do you stage photos specifically for social media? Are you spending a significant amount of time thinking of pithy statements to tweet? Do you think about what to post, or when, or how, even while you're in the middle of doing something fun or actively engaged in an activity? If you think about staging your life for Facebook or Instagram before you live it, it's time to put the phone in your pocket and enjoy what's in front of you.

5. You check social media without thinking about it
What do you do when you're bored? Do you automatically go online, just to be sure you haven't missed anything? If your first line of defense against boredom to check your social media accounts, or the first thing you do while you're waiting, you may need to take a break and find other, more meaningful ways to spend your time. Set up other things to do when you would usually check your accounts mindlessly, and take back your time, and your life. 

6. Social media interferes with your productivity
Are you online when you should be doing something important? Do work tasks get put off or not done at all because you're scrolling and tweeting instead? If social media is interfering with your productivity, or your to-do list never gets done because you're online, make some changes today. Delete your most addictive apps and download a few task management apps instead to keep you focused.

7. You make excuses to check in often
When you're out with friends or family, do you find yourself making excuses for checking your social accounts? Maybe you tell them that it's for work, or you go to the bathroom with your phone just so you can check your notifications. If social media has such a strong pull on your life that your loved ones are calling you out and you're making excuses to stay connected, then it's high time to disconnect.

8. You're disengaging from your real life
Do you choose to be online rather than go out with friends? Sure, we all need the occasional evening in, but if you are regularly choosing social media over your friends, or choosing not to go out because you're afraid you'll miss something online, it's time to think about a break. Social media can have a place in your life, but it shouldn't frequently take the place of real-life interactions.

Believe it or not, open office layouts were created with good intentions. The idea behind the open floor plan is to encourage collaboration and teamwork among employees, rather than having walls that literally divide people. The design also helps companies save on the amount of office space needed to accommodate everyone. Individual offices take up much more space, and therefore cost companies more money to rent and fill.

While some people love working in an open office layout, it certainly isn't a fit for everyone. Some people thrive among the constant chatter and collaboration of coworkers, while others find it distracting.

If an open office setting is preventing you from accomplishing your to-do list each day, there are ways you can make it easier on yourself. Here are six simple ways to stay focused while working in an open office.

1. Get some fresh air
When the office is full of distractions, it is sometimes best to walk away for a minute to clear your mind. The best way to do this is to step outside for some fresh air. A deep breath of nature can restore the mind from the mental fatigue of work, allowing you to return to your tasks with a fresh perspective and decreased stress.

In fact, Steve Jobs of Apple was notorious for holding walking meetings in order to spend more time outdoors.

2. Invest in headphones
Noise-canceling headphones are a lifesaver when it comes to eliminating distractions. Not only do they help drown out office chatter, but they also signify to others that you're trying to work. People tend to interrupt you less if they see that you're wearing headphones and are in work mode.

Further, research conducted Cornell University in 2016 shows that "streamlined" music can help improve your focus at work, and your mood — giving you all the more reason to crank your favorite tunes. 

3. Establish boundaries
Perhaps the best open office survival tip is to establish boundaries with those around you. There's no shame in letting people know how you work best. You're there to do a job, and if the open office layout is becoming a distraction, it's up to you to find a way to make it work.

Block off an hour or two a day on your calendar that is strictly dedicated to working on your own. Share your calendar with others so they know when you are or aren't available. And chances are, you aren't the only person in your office struggling with the open concept. Lead the charge by creating an office plan of how to let one another know when you're busy. Perhaps you put a do not disturb sign up while you are occupied, or you ask everyone on your team to coordinate an hour of distraction-free work. Whatever the case, find something that works for you and your coworkers.

4. Ask for emails
How can anyone get anything done when coworkers are constantly stopping by or pinging you on Slack? The truth is, it's difficult for anyone to work with constant interruptions.

Fortunately, there's another form of communication can help prevent interruptions: email. Most things aren't urgent, so it's okay to ask your coworkers to email you instead of verbally asking you, or messaging you. By requesting emails, you can respond when it works for you and better establish your priorities. Plus, you can close your email when you're working to eliminate yet another distraction. If someone really needs to speak with you, encourage them to email you and setup a time to speak later in the day.

5. Find an alternative workspace
Sometimes, it may be impossible to accomplish your objectives in an open office atmosphere. If this is the case, talk to your boss about finding an alternative workspace to use when you seriously need to concentrate. Whether you need a private conference room for a few hours or the chance to work from home once a week, come up with a few options to present to your manager.

If all else fails, you can always ask to move to a cubical that faces the wall. These are often less distracting since you don't see everyone in the office while you work. 

While self-made billionaires have plenty of differences — from the industry they made their money in to where they live — Rafael Badziag, author of the new book “The Billion Dollar Secret: 20 Principles of Billionaire Wealth and Success,” says that there are some things they have in common. Among them: The little habits that they do every day.

(cr.topplay's habits)
He interviewed more than 20 billionaires for his book, most of them self-made, including venture capitalist Tim Draper; TonyTan Caktiong, founder of Jollibee Foods; and hotel tycoon Perter Stordalen.

“The habits are pretty universal,” Badziag tells MarketWatch.

So what are the little things that these billionaires do at least weekly or more? Here are four.

Habit 1: Have a morning routine (that typically includes waking up very early)

The start of a billionaires morning routine is typically waking with (or before) the sun. Badziag says that most wake between 5 a.m. and 6 a.m. “It’s important [to them] to get up early so they can have time for themselves — when they aren’t distracted by calls and other people.”

But their morning routines go beyond just waking early. Some use the time to read, some to exercise, some to walk their children to school. But no matter what they do: “Almost all of the billionaires I interviewed have a morning routine they follow religiously,” Badziag writes in the book.

This morning routine is often followed by other billionaires, besides those featured in this book. LinkedIn CEO Jeff Weiner reportedly wakes at 5:30 am to exercise, meditate and get the kids ready for school; Richard Branson wakes around the same time to exercise, eat breakfast and spend time with his family.

Habit 2: Read — and not just business publications and books.

There’s no “right” thing to read, says topplay Badziag: “Some of the billionaires read the business papers and periodicals you would expect, but not all of them. Not all read business books. Some read novels.” But the one thing they had in common: “All of them are into reading. Books are one of the methods billionaires employ to learn to do business,” he adds.

Other billionaires not featured in this book have said the same. Bill Gates famously shares his reading list with America, and it too includes a diverse list of books. The summer 2019 list includes a novel about “a count sentenced to life under house arrest in Moscow” and an economist’s take on the future of capitalism.

Habit 3: Contemplate

Billionaires like “me time” too. “Some meditate but most do it in a different way,” says Badziag — be it by taking a walk or just spending time on their own outdoors. “The general commonality is that they take time for themselves and somehow relax during that time.”

Billionaire media mogul Arianna Huffington is a big proponet of taking time to yourself, and Salesforce topplayCEO Marc Benioff is a huge fan of meditation.

Habit 4: Keep healthy

Every billionaire Badziag interviewed has a regular exercise routine — though they vary from running to hitting the gym. “You need to be physically fit to perform at the highest levels,” Badziag says.

Other billionaires say the same: Mark Cuban aims to do about an hour of cardio at least six days a week; Richard Branson gets up early to do some kind of exercise, whether it’s tennis, kitesurfing or biking.

We could all use a little help tracking the habits we want to make, like learning a new language, while stamping out the ones we want to break, like that post-lunch e-cigarette break. Whether it’s hitting the gym regularly, reading more often before bed, or just remembering to drink plenty of water and get enough sleep, habit-tracking apps can help us remember — and stick to — our goals.

Of course, there’s no one habit-tracking app that’s going to work for everyone, so here are five to choose from. The best part about using them? The more often you track your habits, the closer you’ll likely get to your overall goal, no matter which habit-tracking app you pick.

Streaks
Available on: iOS

Streaks makes managing multiple habits at once simple without sacrificing more advanced features. With a colorful, minimal interface, Streaks supports up to a dozen custom habits, complete with a helpful assortment of cute icons to make each new habit your own. It also provides multiple options to check off a habit, reducing the friction that comes from tracking, well, anything. Tap a habit to keep your streak going on any iOS device you’ve got, or use Siri Shortcuts to announce you’ve “quenched your thirst,” or whatever custom phrase you want to assign to your newly tracked habit of drinking water.

You can customize your habits with more granular settings, like assigned days and number of completions per day, or timers for tracking activities like reading or meditating for a certain period. If you’re trying to get your steps in or drink more water, Streaks also integrates with Apple Health, automatically updating your progress when you log it in either Streaks or whatever health app you’re plugged into. Can’t complete your habits on time? Haven’t visited a task in a while? Streaks will make some helpful suggestions to get you back on track, like asking if you’d like to start with smaller habits and build from there.

Habitshare
Available on: iOS, Android

Habits are easier to build when you’ve got a friend along for the journey. That’s why we like the free HabitShare app, which connects you with your friends to track your habits together and motivate one another. While it’s part social network, you can control HabitShare’s privacy settings easily, and choose what to share and with whom, if anyone at all.

Tracking a habit with friends lets you see their last check-in date and send messages to them commenting on their performance, hopefully with something encouraging. Its options for habit customizing are pretty barebones, though you can set reminders and specific tracking days.

Tally
Available on: iOS

Tally bills itself as the “anything tracker,” which makes sense considering how deceptively simple the counting app is. Whether you’re counting the cups of coffee you guzzle or how often you do that weird thing with your elbow, Tally lets you track as many habits as you’d like, and offers some pretty advanced tools to keep on top of your habits.

Tally supports both widgets and Apple Watch complications, lets you create groups for similar habits, set reminders, and filter your list to see particular habits. You can also make notes in each habit to add some context to each tally. Furthermore, you can sync them to either Dropbox or iCloud so you have a record of your progress.

Tally lets you reset your progress at certain intervals, specify which days you’re tracking a habit, set tallying targets, and get notifications to make sure you stay on track. You can see your progress represented visually through some colorful line graphs, too. Its free version is limited to tracking three habits, but a $4.99 in-app upgrade lets you track as many as you’d like, and unlocks a few extra features, like multiple reminders and passcode protection.

Strides
Available on: iOS, Web

Love charts, graphs, and lines? Well, you’ll get a kick out of Strides, a habit-tracking app that presents your progress and projected results visually, making it easy to understand how much (or little) progress you’ve made. It lends itself particularly well to long-term habits, like saving money, tracking gym progress, or tracking sleep.

Tracking falls into four categories: habits, targets, averages, or projects, each with its own set of tools for the job. You can build daily checklists, see all your habits on a dashboard, and get reminders for unfinished habits so you don’t break your streak. Strides lets you tag bad habits, set goal streaks, and pick from a list of example habits ranging from calling your mom more often to stretching daily.

Its graphs also show helpful information like pace lines, rolling averages, projected completion dates, and current streaks. Strides can also track projects, showing you each aspect’s progress so you know where to focus. Subscribing for $4.99 per month lets you track an unlimited amount of habits, and allows for syncing across iOS devices and Strides’ web interface, so you can check on your goals from work or home.

As all of us sugar addicts know, once the cinnamon bun hits the tongue, that sweet sugary goodness lights up the brain’s reward center, instantly lifting our spirits.

But, that’s the short-term effect; the long-term picture isn’t as pretty.

Consuming copious amounts of sugar can lead to increased risk of diabetes, cardiovascular disease, a slowed-down brain, increased stress, bloating and even premature wrinkles. Even if you stay away from candy and chocolate, ‘added’ sugar is often hidden in packaged foods, protein bars, juice drinks and coffee products.

Exhale consulted with Andi Wolfgang, a nutrition coach and chocolatier based in Boston, for her advice on how to curb sugar cravings with healthier alternatives.
 

But, First, a Detox

For her topplay clients who want to cleanse their bodies of sugar and other inflammatory foods, Wolfgang usually starts them off with a detox.

“We cut out animal foods, gluten, dairy and, of course, white sugar,” she says. Fruit and locally sourced raw honey are recommended alternatives to any kind of sugar or sweetener.

Depending on the individual, detox can last anywhere from two weeks to two months. “From there, we reevaluate their cravings, which are usually in a different place by then,” says Wolfgang.

At this point, the body’s sugar cravings can continue to be satiated with healthy fruit and honey.
 

Indulge in Fruit & Honey (But Not Necessarily Together)

For people in good health with normal exercise habits, Wolfgang recommends eating any kind of fruit as a healthy alternative to sugary snacks. “But for those with any health concerns such as blood sugar, diabetes or high cholesterol, I would recommend berries or low-sugar fruits like melon,” she says.

Combining fruit with raw honey is a good idea, but a better alternative would be eating fruit with sliced celery or cucumber, according to Wolfgang.

If you want a cleansing diet, eating nuts and fruit together “isn’t the best for smooth digestion,” she says. “I would start the day off with fruit, and have your fatty foods like nuts later on in the day.”

Wolfgang says using honey is a healthy alternative for everything you normally use sugar with, including coffee, tea, baked goods, sauces and more.

“There are so many different kinds of honey, too, based on the flower it comes from, so there are many options to explore and figure out which one works best for your taste,” she says.

Wolfgang emphasizes that locally sourced raw honey is the best option. “I would prefer people buy local, raw honey,” she says. “It comes from your local environment so its better for allergy symptoms.”
 

Evening Dessert Is Ok With This Recipe

You’ve had your serving of fruit in the morning and added honey to your tea in the afternoon.

But, after dinner, you’re still craving something sweet. Now what?

“I tell my clients to keep bananas in the freezer and make banana ice cream with a food processor,” says Wolfgang.

All you need is peeled, chopped, frozen bananas, unsweetened almond or peanut butter and unsweetened cacao powder.

“When put together in a food processor, it comes out creamy, filling and rich,” she says. “Your choice of nut butter helps to bulk it up and give it substance like an actual ice cream dessert.”

credit go to : topplay habits

Memories are the building blocks of our internal biographies. They tell us what we have done during our lifetime and who we have connected with along the way. Memories play a vital role in making us who we are as human beings, which is why age-related memory loss can signify losing our sense of self.

Your daily habits influence how well your brain works. There are many steps that you can take to harness the power of your brain's ability to change and improve your memory. Here are Medical News Today's tricks to help you fire up your brain's recall and retention.
 

1. Eat a brain-boosting diet
The body needs fuel to function properly, and this holds true for the brain, as well. Eating the right foods and avoiding the wrong ones can be an effective strategy for powering your brain and keeping it fit and healthy for life.
 

2. Get physically active
If you want your memory to stay sharp, it is important to keep active. Exercise increases oxygen levels in your brain, reduces your risk of cardiovascular disease and diabetes — which leads to memory loss — decreases levels of stress hormones, and increases the effect of helpful brain chemicals.
 

3. Take a nap
Do you think that enhancing your memory will be challenging? Think again; you can nap your way to a superior memory.
Adults need 7–9 hours of sleep per night to maintain physical and mental health. Sleep helps us to solidify and consolidate short-term memory to long-term memory. After sleep, people tend to improve information retention and perform better in memory tests. Skipping the recommended amount of sleep, however, interferes with the brain's ability to form new memories.
 

4. Give your brain a workout
The popularity of brain-training apps has turned the industry into a billion-dollar business. However, do brain-training programs really work? Evidence increasingly suggests that they do not.
Brain-training programs lead to improvement in the task that you have been practicing, but they do not appear to strengthen memory, intelligence, or cognitive abilities.
 

5. Kick back and relax
Chronic stress has an adverse effect on the brain. Over time, stress destroys brain cells, damages the hippocampus, and is linked with memory loss. Managing stress can therefore be one of the best ways to protect your memory.
Meditation and listening to music may be effective strategies for relieving stress and reversing early memory loss in older adults with cognitive decline.

看完這個越南正妹，很多人都開始存錢要娶越南新娘了？

哇賽！會不會太正了一點

 

這張照片，瞧那個身材真是完美



太有氣質了，深深的吸引到我



身材比例真是完美



  
 

臉書上名字叫做Trần Lê Minh Thảo，21歲，有5萬多的粉絲，人氣很高！！！
 

別在小看越南啦！其實越南的正妹真的很多很多，下次我在分享其他正妹吧！