What if you didn’t have to remove a bandage to tell how well a wound is healing? Disposable smart bandages could monitor the wound for you—and heal the wound at the same time.
These are all inventions that the FlexiLab, led by Purdue University engineer Ramses Martinez, has developed to make the “Internet of Things” more practical for everyday use. This internet is any network of devices that could one day include various items in your home in addition to smart fridges and smartwatches.
“The goal is to have seamless communication between humans, machines and household items in the near future,” said Martinez, an expert in cyberphysical interaction and a Purdue assistant professor of industrial engineering and biomedical engineering.
That communication isn’t seamless if a smart object costs too much or gets in the way of a routine rather than simplifying it—problems that have so far barred the Internet of Things from growing in home environments.
Electronic clothing could be a pain if it required taking the battery and electronics out to wash the garment, a paper keyboard isn’t any good if it degrades with use, and no one would buy wound-healing bandages if they’re significantly more expensive than ordinary bandages.
To address these challenges and make communication with traditionally non-electronic objects as seamless as with a smartphone, the FlexiLab rethinks how the technology is manufactured. See examples in a video on YouTube.
Printing New Materials Like Newspapers:
Augmenting the functionality of household items requires embedding circuits that you can’t see into their structure. But to keep these items affordable, their fabrication process also needs to be easy to mass produce using existing manufacturing methods.
“Every time my group works on the development of a new material, we focus on how to make its fabrication simple,” Martinez said. “One of the most inexpensive things that can be fabricated in large quantities at high speed is newspapers, so we use a similar manufacturing technique to print electronics.”
Printing materials like newspapers allows them to be more flexible and smoother. Using this technique, Martinez’s lab spray paints or stencils arrays of sensors onto paper-like materials and then integrates them with other components to build technology such as wound-tracking bandages or paper keyboards.
Other materials that Martinez has developed, such as conductive silk, are threaded through a conventional sewing machine to create embroidered patterns and circuits on any textile or cloth, which enables features such as wireless volume control on smart clothes capable of playing music.
Many of these reinvented everyday items also come with a way to power themselves. The electronic clothes and paper keyboard self-power just by being worn or pressed by the user, thanks to the embedding of nano-sized energy generators that safely harvest electricity produced from mechanical movement of the wearer.
Fighting Disease at Home (Literally):
Each of Martinez’s inventions not only enhances commonly used objects but also prevents or treats disease. The electronic clothes repel bacteria and stains, for example, and dirt and dust on the paper keyboard can be easily wiped away.
Limitations in at-home diagnostics initially drove Martinez to find ways to make any kind of object “smart.”
“Most of my research is focused on expanding the general public’s access to biomedical technology,” Martinez said. “I find it really disappointing that we are in the 2020s, and you still have to go to a doctor because there are no serious diagnostic tools that you can use at home. Many patients who can’t afford a doctor’s visit wait too long, and when they finally go because it’s then really obvious that something is wrong, the treatment is more expensive.”
On the way to achieving better self-diagnostic tools, Martinez’s lab has addressed challenges in using sensor technology that can track biometrics such as heart rate, hydration level and temperature as a sticker on the skin. Martinez and his collaborators have developed ways to make these stickers self-powered, easy to fabricate at low cost and capable of wirelessly sending data in real time to a smartphone.
Making Robots Safe and Trustworthy:
Martinez also is paving the way for technology that may become common at home in the future, such as caregiving robots. In 2019, Martinez’s lab developed a method for efficiently 3D printing soft robots with human-like hands, as opposed to hard claw grippers that children and the elderly would be less likely to trust.
“To enhance collaboration between humans and robots, the technology needs to be intrinsically safe. If the materials aren’t compliant with what humans are expecting when they see and feel hands, for example, then they aren’t going to work with those robots,” Martinez said.
Purdue University is a top public research institution developing practical solutions to today’s toughest challenges. Ranked the No. 5 Most Innovative University in the United States by U.S. News & World Report, Purdue delivers world-changing research and out-of-this-world discovery. Committed to hands-on and online, real-world learning, Purdue offers a transformative education to all. Committed to affordability and accessibility, Purdue has frozen tuition and most fees at 2012-13 levels, enabling more students than ever to graduate debt-free. To learn more about Purdue University, click HERE.
K-12 musical instruction and performances may look different this fall, but the beat will go on thanks to creativity and music-making technologies, says a Purdue University expert.
“There are so many online tools out there that music educators can use to bring students together during the COVID-19 pandemic,” said Christopher Cayari, assistant professor of music education in the Patti and Rusty Rueff School of Design, Art, and Performance at Purdue. “One option is for programs to host online concerts or performances through the recording and mixing of virtual ensembles and individual performances.”
Platforms like Soundtrap by Spotify and Protools are great resources for sound editing. Other softwares like Flipgrid and Adobe Premiere do video editing, while Acapella by PicPlayPost and BandLab are compilation apps available for mobile devices to create musical productions amid the pandemic. Cayari encourages music educators to experiment with these softwares to make music with their students, and the skills they develop while distance learning can then be carried into physical classrooms after the pandemic is over.
“Putting together a virtual ensemble can be difficult, but I have seen many tech-savvy educators or sound engineers helping music educators create virtual performances,” Cayari said. “Students can also collaborate with one another to create anything from karaoke videos to vlog projects. The great thing about technology is that students can collaborate with others without geographical restraint.”
For the last 10 years, Cayari has researched online music making and virtual performances, focusing most of his attention on YouTube and how the platform has changed the way people create, consume and share music. According to Cayari, online music-making projects, research, technologies and literacies occur within three dispositions:
Do-it-yourself: “There are many avenues for do-it-yourself projects thanks to social media or audio recording websites like SoundCloud or Bandcamp. This method is great for students because it allows them to learn for themselves about the aspects that go into music recording projects.”
Do-it-with-others: “Online music making isn’t a new concept. For many years, people have been collaborating with others to create music and connect with one another through the production of music.”
Do-it-for-others: “These type of performances are organized projects where individuals submit their own performances and someone else pulls it all together. Everyone from the organizer to the performers to the editors have a hand in creating something for the enjoyment of others.”
This week, a special issue of the Journal for Popular Music Education, co-edited by Cayari and Janice Waldron from Windsor University in Ontario, Canada, was released that focuses on learning, performing and teaching, which includes international research about how music teachers are using the internet to teach students.
About Purdue University
Purdue University is a top public research institution developing practical solutions to today’s toughest challenges. Ranked the No. 6 Most Innovative University in the United States by U.S. News & World Report, Purdue delivers world-changing research and out-of-this-world discovery. Committed to hands-on and online, real-world learning, Purdue offers a transformative education to all. Committed to affordability and accessibility, Purdue has frozen tuition and most fees at 2012-13 levels, enabling more students than ever to graduate debt-free. See how Purdue never stops in the persisten
A comprehensive report of the continuation and influx of unjustified treatment towards minorities during the COVID-19 pandemic.
February 23: 25-year-old Georgia resident Ahmaud Arbery was fatally shot while running unarmed. No arrests were made immediately, but Gregory and Travis McMichael, who claim to have been making a citizen’s arrest, have since been apprehended more than 2 months after the shooting and charged with murder and aggravated assault. The murder and its delayed action have sparked nationwide protests and calls for justice. The lawyer, hired by Ahmaud’s family, was also hired by another African American victim – Breonna Taylor.
March 13: Breonna Taylor was shot and killed in her Louisville home after police entered the house on a search warrant. Taylor and her boyfriend believed they were burglars and began firing at the police. The shootout left 26-year-old Taylor dead and her boyfriend, 27, arrested and charged with assault and attempted murder of a police officer. Neither Taylor nor her boyfriend Walker had a criminal record, but Walker had a firearm license.
March 23: A newly released video shows a 68-year-old black Missouri woman by the name of Marvia Gray and her son Derek being forcefully arrested on the floor of a department store on March 23rd. The two were accused falsely of trying to steal a television and were injured when thrown on the floor by police, according to Gray. They were however, arrested for assault on a police officer and resisting arrest.
April 11: Daunte Wright, a 20-year-old Black man, was fatally shot on Sunday afternoon during a traffic stop. When Wright was pulled over, officers were attempting to handcuff him when the subject broke free and jumped into the driver’s seat. Officer Kim Potter threatened to tase him, yelling “Taser!” three times before shooting Wright. Brooklyn Center Police Chief Tim Gannon said, “It is my belief that the officer had the intention to deploy their Taser but instead shot Mr. Wright with a single bullet.” On Monday evening, the Hennepin County Medical Examiner reported that Wright died due to a gunshot wound to his chest. Potter resigned from the police department on Tuesday, and has now been arrested and charged with second-degree manslaughter.
April 18: Steven Taylor, 33, was shot to death by police in a California Walmart while attempting to steal from the store and threatening violent acts with a baseball bat. Taylor was fatally shot, however, after becoming a non-threat, it prompted the family to call for charges against the officers. Taylor was also allegedly in a mental health crisis and has a history of disorders such as schizophrenia and bipolar disorder. Taylor leaves behind three children and three siblings.
April 21: A 42-year-old Black man, Andrew Brown Jr., was shot by North Carolina sheriff’s deputies in Elizabethtown just before 8:30 am. A private autopsy conducted by Brown’s family has revealed that he was shot five times, and was killed by a bullet blow to his head. The Pasquotank County sheriff claims that the deputies were conducting an arrest warrant on drug charges when Brown was shot. A local prosecutor claims Brown was trying to escape and had hit deputies with his car. The Brown family lawyer claims that Brown’s hands were on the wheel when he was shot, and says that Brown had no drugs or weapons in his vehicle. The family has not yet seen a search warrant from the Department, and the F.B.I. is opening a civil rights investigation into the case.
A clergy march in Elizabeth honoring Brown will take place on Saturday, May 8 at 11am. The march will be led by Bishop William J. Barber (President of Repairers of the Breach, co-chair of the Poor People’s Campaign: A National Call for Moral Revival former moderator with the Christian Church (Disciples of Christ)) II and Rev. Dr. T. Anthony Spearman (an elder with the AME Zion Church and former president of the N.C. Council of Churches), both of whom will lead a march of interfaith and interdenominational clergy. A public rally and news conference will follow the clergy march and begin at 11:30am. Clergy members are to meet at 10:30 am at 299 US Highway 158 N., in front of the old Elizabeth City Middle School. The clergy march is set to lead to the Pasquotank County Courthouse, where the public rally will be held. For more info, please visit this website.
April 24: Austin Police murdered 42-year old Michael Ramos after a nearby 911 call about a possible drug deal. The police shot Ramos when he was out of his car, with his hands above his head. When Ramos re-entered his vehicle and began driving away, he was shot again and soon after, died. A later investigation found no sign of a firearm in the car.
April 28: A shootout with police in Florida killed 26-year-oldJonas Joseph after his car was pulled over. Joseph began firing at police, who returned fire and killed the young man.
May 6: 21-year-old Sean Reed was killed by police following a vehicle pursuit on the evening of May 6, 2020. The police pursued Reed after being seen driving erratically on the highway. The pursuit terminated, but when Indianapolis Metropolitan Police Assistant Chief Chris Bailey spotted the car parked, he approached. Reed tried to flee, but the confrontation left the young man dead. A crowd of protestors at the scene demanded the reasoning for the officer’s use of force.
May 9: 48-year-old Adrian Medeariswas killed after being pulled over under suspicion of driving while intoxicated in Houston. The officer conducted a sobriety test, and attempted to arrest Medearis, a well-known local Gospel singer and choir director, but he resisted arrest and was fatally shot in the ensuing altercation. His family and community are demanding the release of the video.
May 18: A Sarasota police officer was filmed using excessive force and kneeling on Patrick Carroll’s neck during an arrest. The video was put on social media and the officer in question has been put on administrative leave weeks after the event.
May 25: A woman named Amy Cooper called the cops on Christian Cooper, a Harvard alumnus and former Marvel Comics editor. The 57-year-old man was bird watching in Central Park when she approached him without her dog on the leash. After he asked her to put the dog on a leash, she called the police and claimed to be threatened. The altercation went viral after Christian Cooper posted a video of the event on social media, recording the woman aggressively restraining her dog and her saying, “I’m going to tell them [the police] there’s an African American man threatening my life.” Amy Cooper has since publicly apologized. But, Cooper has faced repercussions beyond negative comments on Twitter. She has been fired from her job at Franklin Templeton Investments, where she was vice president, and her dog has been rescued by a pet shelter.
May 25th: a Minneapolis man named George Floyd was murdered by police after an officer knelt on his neck despite his cries for help. Floyd was taken to a hospital where he died, and four officers were fired soon after the incident. A police statement says that Floyd was being investigated for a “forgery in progress” and resisted arrest. But, surveillance video of the arrest shows Floyd complying with the officers. On May 29th, former Minneapolis police officer Derek Chauvin was charged with murder and manslaughter, four days after George Floyd’s death. On June 3rd, the other three officers involved in George Floyd’s murder, J.A. Keung, Thomas Lane, and Tou Thao, were arrested and charged with Aiding and Abetting Second Degree Murder and Aiding and Abetting Second Degree Manslaughter. Floyd’s murder sparked protests around the country with citizens looting and setting fire to buildings. The protestors have been met with tear gas and rubber bullets from police officers.
May 28: At a protest in Minneapolis, 43-year-old Calvin L. Horton Jr. was fatally shot and a suspect is in custody.
A Mississippi cop is on leave after a video is released of him choking a young suspect.
May 29: CNN reporter Omar Jimenez and his crew were arrested while reporting on the protest in Minneapolis. Meanwhile, another CNN reporter, Josh Campbell, says he was treated very differently by police and allowed to stay and report. Jimenez is black and Latino whereas Campbell is white. All three CNN workers were released from custody an hour later.
21-year-old Javar Harrell was not protesting but was fatally shot near protests in Detroit. It is unclear if his death is tied to protests.
May 30: The “Rally To End Modern Day Lynching” took place in Harlem in honor of George Floyd. The rally emphasizes that participants should still practice social distancing and wear a mask. Also on May 30th, participants will honor Floyd at the site of Eric Garner‘s murder in 2014. These New York protests became progressively more violent into the evening. Governor Brian Kemp issued a state of emergency and curfew for Atlanta in preparation for planned protests on May 31st. After four days of protests, Governor Newsom declares a state of emergency in Los Angeles. The courthouse and city hall were set on fire in Nashville.
A 21-year old unnamed man was fatally shot at a protest in Detroit.
In Dallas, a machete-yielding storeowner confronted protesters and was then violently beaten by the crowd; the man is now in stable condition.
Chris Beaty, 38, was killed from multiple gunshot wounds and was pronounced dead at the scene in Indianapolis.
May 31: After setting fires and looting in Santa Monica, the city declared a curfew. Curfews have since been set all around the country.
Italia Kelly, 22, and another victim were fatally shot while leaving a protest in Davenport, Iowa.
In Victorville, CA, Malcolm Harsch, 38, was found hanging from a tree and authorities are investigating the event as a potential homicide. Harsch’s family says they are very skeptical of his death being by suicide.
June 1: In Minneapolis, a group of men attacked Iyanna Dior, a black transgender woman; Dior is okay and in stable condition now.
53-year-old David McAtee was shot as national Guard troops and Louisville police broke up a protest; some footage shows McAtee shooting at police but it is unclear who fired their guns first because the officers involved did not activate their body cameras. The Louisville Metro Police Chief, Steve Conrad, was immediately fired because of the officers’ unactivated cameras.
16-year-old Jahmel Leach was tased in the face by NYPD and could be permanently disfigured from the attack. It is unclear why the police officers used force to arrest Leach.
June 2: Six Atlanta police officers have been fired and arrested for using excessive force towards Messiah Young and Taniyah Pilgrim, two young black people leaving the protests.
77-year-old David Dorn, a retired St. Louis police captain, was fatally shot by looters of a pawnshop after responding to an alarm.
June 4: At 3:45pm, NAACP holds a moment of silence for 8 minutes and 46 seconds in honor of George Floyd live on their Twitter.
June 5: All 57 members of the Buffalo Police Department’s emergency response team resigned in protest for police brutality – particularly seen in a video of Buffalo police pushing an unarmed man.
Reddit Co-founder Alexis Ohanian resigns from the company’s board and urges the company to replace his spot with a black candidate.
In a YouTube video, Robert L. Johnson, the first black American billionaire and co-founder of BET, talks to The Breakfast Club about racism and reparations.
20-year-old Dounya Zayer was violently shoved by a police officer at a protest in Brooklyn, NY.
June 6: Michael Jordan and Jordan Brand pledge $100 million donation over the next 10 years to organizations promoting social justice and racial equality.
A video shows protestors creating a human shield to protect NYPD officers fro rioters throwing objects at the policemen.
June 7: Virginia governor plans to remove Robert E. Lee statue later this week.
CEO of CrossFit Greg Glassman’s insensitive tweet about George Floyd has caused Glassman to face serious backlash. Partners of CrossFit, like Reebok or Rogue Fitness, and athletes, including Brooke Wells and Richard Froning, released statements that they will cut ties with CrossFit.
BLM protestors in Bristol pull down statue of Edward Colton, a slave trader who transported nearly 100,000 slaves in the 17th century.
Harry H. Rogers drove into a group of protestors near Richmond, Virginia. Rogers identifies as the leader of the Ku Klux Klan and prosecutors are investigating the assault as a potential hate crime.
June 8: House Speaker Nancy Pelosi announces police reform legislation called The Justice in Policing Act of 2020 which would ban chokeholds, establish a national database to track police misconduct, and more.
Minneapolis City Council announce plans to defund the Minneapolis police department.
GoFundMe suspends Candace Owens’ account saying that Owens, “spread hate, discrimination, intolerance and falsehoods against the black community.”
June 9: Greg Glassman, the CEO and founder of CrossFit, retires after his inappropriate tweet about George Floyd’s murder.
New York Police Chief Mike O’Meara shames the press for vilifying police officers in a video here.
June 10: In Palmdale, CA, 24-year-old black man named Robert Fuller, was found hanging from a tree in what was originally described as an apparent suicide. Citizens are demanding that Fuller’s death is investigated as a homicide.
June 11: After Trump’s comments about Seattle protestors being “domestic terrorists” and that law enforcement must “dominate the streets” to “take back Seattle,” Seattle mayor Jenny Durkan clarifies that the protestors are not threatening and that the president’s claims are unconstitutional.
June 12: Atlanta police fatally shot Rayshard Brooks, 27, at a Wendy’s drive-thru. Brooks’ murder caused Atlanta police chief Erika Shields to resign.
The officer who shot Brooks was Garrett Rolfe. Rolfe was terminated from his job one day after the shooting, but as of Wednesday, he was reinstated to his position. Atlanta’s Civil Service Board reinstated the officer because they found that Rolfe’s firing violated his due process rights. It is not being argued whether the shooting was justified, but rather if the proper firing procedures had been followed regarding the officer’s dismissal. At a board hearing on April 22, lawyer Allegra Lawrence-Hardy argues that “immediate dismal” of an employee “impairs the effectiveness of others.” However, despite being reinstated, Rolfe will remain on administrative leave until his murder and aggravated assault charges regarding the June 12 shooting are resolved.
June 13: Patrick Hutchinson, a black personal trainer from London, rescued ‘far-right’ protester who was badly beaten during protest clashes in London.
A young, black FedEx driver named Brandon Brackins turned to social media to tell his followers how he was called racial slurs while working.
June 16: A story resurfaces from 2006 when black, Buffalo, NY cop Cariol Horne was fired for stopping her white colleague from choking a handcuffed suspect.
Philadelphia court supervisor Michael Henkel is fired after video shows him tearing down BLM signs.
June 17: Quaker Oats plans to retire their Aunt Jemima branding and logo after acknowledging the racial stereotyping.
June 18: A Los Angeles County Sheriff’s Department deputy fatally shot 18-year-old Andres Guardado.
June 20: Rioters storm the streets of Tulsa, Oklahoma during President Trump’s rally.
June 21: A NYPD officer is on unpaid suspension after a chokehold incident in Queens.
June 22: Department of Justice is investigating a noose found in Bubba Wallace‘s NASCAR garage. Wallace is the only black driver in NASCAR’s top circuit. On June 23, the FBI determines that Wallace was not the target of a hate crime.
August 23: Jacob Blake is shot by Kenosha police officers after breaking up a nearby fight that two other women were having. Blake was unarmed and shot seven times in the back. He is currently hospitalized for his injuries.
December 5: Lt. Caron Nazario, a second lieutenant in the U.S. Army, is suing two of the Town of Windsor police officers who conducted his traffic stop. Nazario is a Black and Latino man who was pulled over whilst wearing his uniform. He is requesting at least $1 million in damage costs and is looking for the court to rule that the officers violated his human rights, especially regarding the Fourth Amendment. He was pulled over by Officer Daniel Crocker and Joe Gutierrez, who exercised knee-strikes, deployed OC spray, and took the Nazario’s gun in what his attorney, Jonathan Arthur, classifies as an illegal search. In body camera footage, Gutierrez can be overheard telling Nazario that if he had just complied, he would have “been gone by now” and threatened that the charges against Nazario could impact his career in the army, if Nazario complained about the incident. By threatening Nazario’s career, his attorney says that Crocker and Gutierrez violated the subject’s First Amendment Rights.
Looking for ways to help? Here are some places to donate to:
Los Angeles residents continue their demand for racial equality
Breonna Taylor, a Louisville EMT, would have turned 27 years old on June 5th. Instead, on March 13th, Ms. Taylor was shot 8 times while asleep after police officers entered her home without knocking. The young woman was not forgotten at Friday evening’s LA protest. The administrators of the march passionately expressed how this case of police brutality is emblematic of the chronic racial inequality which has defined the US criminal justice system since the nation’s conception.
The atmosphere of the march was boisterous. The Five Stairsteps’ “O-o-h Child” played at the event and defined the hope for a better future omnipresent with lines like, “things are gonna get easier… things are gonna get brighter.” Protestors fed off each others’ energies with chants of “No Justice, No Peace,” “Whose streets? Our streets,” mixed with an eclectic concoction of cheers. Indeed, the emphatic beeps of car horns, the banging of pots and pans from apartments above the street, and a sea of signs created a powerful spirit that, in the moment, felt indomitable.
One of the most inspiring aspects of the protest was the mélange of ethnicities in attendance. The multicolored faces of the crowds formed a microcosm of America – a new America. This diverse movement circled downtown Los Angeles, walking past boarded-up businesses that still bore the scars of previous nights. Much to the credit of the protest’s organizers, they were determined to reject the vandalism that had wounded the essence of the movement’s message earlier in the week. They wished to emulate Dr. Martin Luther King Jr.’s tactics of non-violence, aspiring to make progress in King’s fight that must still advocated for.
At several points throughout the protest attendees were asked to take a knee. The profound purpose of this act was revealed at the conclusion of the event. “It’s uncomfortable isn’t it?” asked one protest organizer stuttering on her own passion, “Well imagine what it felt like for George Floyd for 8 minutes and 46 seconds!” Her vehemence echoed throughout the crowd as applause ruptured the silence of intent listening.
As the California sun dipped below the horizon, thousands ascended upon City Hall where a vanguard of LAPD lined the entrance. The protestors were nourished by a plethora of free snacks provided by supportive local vendors. The march culminated with a moving tribute to Ms. Taylor on the steps of City Hall. Here, the crowd sang “Happy Birthday” to yet another martyr of the African American community in what appears to be an endless struggle for equality. Stories like Breonna Taylor’s tell a hauntingly familiar tale of racism in our country, and these injustices haven’t ceased during quarantine. The 360 Magazine “Minority Report” details all of the acts of racial inequality during the COVID-19 pandemic.
The crowd was rife with enthusiasm for change but there was also a portentous understanding that this is not the last march for justice. However, the prevailing attitude was one of passion in hope that, despite the brutality of US history, America has finally reached a social crescendo free of the injustice that has characterized the country’s nascence.
So, what does all this mean? Well, the protestors and organizers were eager to proclaim a sizeable achievement they have garnered thanks to this movement. One of which is LA Mayor Eric Garcetti’s revision of the proposed city budget. In this revision, $150 million from the LAPD will be diverted towards healthcare, jobs, and education opportunities in communities of color. It is unclear whether stripping funds from the police will make the streets safer for people of color, yet protestors saw this as a victory for the Black Lives Matter movement.
The push to reduce police power will undoubtedly clash with President Trump’s call for “law and order.” Trump’s adoption of the infamous Nixonian verbiage and allusions to “vicious dogs” and “ominous weapons” has inflamed tensions in Los Angeles. In general, the president’s responses to BLM movements have done little to soothe California’s most populous city. A city, that only 28 years ago, was the epicenter of mayhem after a jury acquitted four police officers of using excessive force against black LA resident Rodney King. Thus, almost 30 years after the Rodney King riots and 50 years after the civil rights movement, one is still left wondering: do Americans trust law enforcement?
According to U.S. News, approximately 80% of resolutions fail by the second week in February. Why? Because dramatic and immediate changes are not sustainable long-term.
So this year, make 2019 not a year of resolutions or diets but one of incremental changes to instill habits that create real long-lasting results. Here are 6 tips:
Do What You Enjoy:
Commit to trying new things or even old things to remind yourself of what you enjoy. This is especially true for keeping active and fulfilling your body’s desire for movement and exercise. This can be taking frequent walks through nature, biking, dancing, hiking, or yoga. Start taking ballroom dancing lessons that you promised yourself you would try years ago. Take a barre method class where you can let your inner ballerina shine. Better yet, put that music on full blast while you are preparing dinner and dance like no one’s watching. It is not about perfection, it is about finding what you love to do and what brings a smile to your face, then it becomes fun and not something you want to do.
Add Things, Don’t Remove Them:
If your goal is to improve your nutrition to lose weight and improve your energy levels, try adding foods into your diet like vegetables. Find fun ways to prepare them to fit your taste buds. Often times if you start with a deprivation statement like, “I am going to stop eating all carbs,” then the only thing you will think about is carbs. When you introduce something new and start noticing the benefits of that change, then you are often inspired to move on to add the next change. Think addition not deprivation!
Stop Eating by 6pm:
If you want to encourage the body to burn fat for energy, stop eating by 6 or 7pm. This allows the body to put most of its energy into rejuvenating and restoring the body for the next day. It also gives the body all time it needs to use up all the sugar storage in the liver so then it can start burning the fat cells for needed energy.
Take 5 Minutes to Stop & Breathe:
If one of your goals is to start being more mindful or to simply start incorporating some relaxation techniques to help you react to stressful events with more ease then perhaps going from not meditating to promising to meditate every day for 45 minutes a day may be a bit overwhelming.
Try this simple strategy, wake up in the morning take a deep breath, record in a journal or on your phone one thing you are grateful for, appreciate or just makes you happy. Read it out loud and then follow with 5 slow breaths and really feel that joy. This way you are starting the habit and getting your body used to what relaxation and being in a state of gratitude feels like. During the day when things get hectic, pull out that book or play that recording and take 5 deep breaths. Fast, easy and often times very effective for decreasing the effects of those stress reactions.
Go to Bed 15 Minutes Earlier:
Work on getting a good night’s rest. A healthy amount of sleep helps you to be more alert, make better decisions, maintain a healthier weight and helps you to look and feel younger. Go to bed 15 minutes earlier each week for a month so you total an hour more of sleep. Remove all electronic devices in the bedroom that gives off artificial light and creating a bedtime routine that signals the body that it is time for bed.
Spend Your Time with Like-Minded People:
Make an effort to spend more quality time reconnecting with family or friends. Individuals who have social connections suffer less symptoms of depression and may live longer healthier, lives. Also, establishing a support group can help to stay on track with our goals. This may look like once every two weeks to a month spending some time with your girlfriends or skyping or face timing them to catch up.
Making these gradual changes can help you to create habits that will help to feel more energized, feel less stressed, think more clearly and make better choices for you. With each choice comes the opportunity to be the person you have always envisioned.
Eudene Harry MD is the medical director for Oasis Wellness and Rejuvenation Center, a wellness practice devoted to integrative holistic care. She is a veteran physician with over 20 years of experience. Dr. Harry earned her medical degree and performed her residency at Thomas Jefferson University.
Dr. Harry is the author of three books designed to empower the individual to get started on their path to optimal health. She has published extensively on the topics of reducing stress, healthy lifestyle choices, and regaining youthfulness. Her most recent book, Be Iconic: Healthy and Sexy at Any Ageis now available on Amazon.
On Thurs., Dec., 28, 2017 at approximately 10:30PM – Compton, Calif. (between Willow Brook and Caldwell Streets) 37-year-old African American Brian Keith Greer was killed alongside of his cousin David Charles Greer, Jr. from fatal gunshot wounds to the torso during an alleged robbery.
Greer was a Union LA County employee for about a decade. He graduated from University of Redlands in May 2009 with a Bachelors of Science degree in Business & Management; and in February of 2017, he earned a Masters in Business Management from University of Redlands. Brian was a loving son, father of 3 (Tyden – 10yro; Brianne – 13yro and Jaylin -19yro), brother (Joshua – 26yro) and friend to so many within his community. Both family and friends are devastated by his untimely tragic death; and therefore, they are seeking assistance from anyone whom can provide additional information regarding the incident.