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You may find your outlook, thoughts, and feelings about yourself improve or change over time. Over time, you may find that it becomes easier and easier to identify your true, authentic feelings. I challenge you to then share what you’re really feeling with someone else. What emotions is your anger masking? I challenge you to keep a journal or a log and see if you notice a pattern over time. ![]() I want to give you the same challenge my therapist gave me: The next time you are feeling angry, I challenge you to refer to the anger iceberg and ask yourself curious questions to uncover what you are really feeling beneath the surface of your anger. There is so much power in being able to identify, name, and understand our feelings. Uncovering what we are really feeling is one of the first steps to being seen, heard, and understood in the midst of our suffering and is one of the first steps toward healing. At the end of this post, you can download a free PDF document containing 2 copies of the anger iceberg (one blank copy and one pre-filled) and a guided journal template to help you discover what emotions your anger is masking. Whatever it is you’re feeling beneath the surface of your anger, I want to help you uncover it and reclaim some control over your emotions. Maybe you are feeling something similar, or maybe your anger is masking an entirely different set of emotions. ![]() What I was really feeling was disappointed. My anger was actually just the tip of the iceberg and was masking what I was really feeling. Over time, I realized that I wasn’t just “angry”. How could anyone understand what I was feeling when even I didn’t understand what I was feeling? I felt so unseen and that no one really understood what I was feeling. Because I couldn’t identify and articulate what I was really feeling, I wasn’t able to communicate what I was really feeling with my husband, my friends, my family, or even my therapist. This lack of self-awareness was not affecting me and my own thoughts and feelings about myself and my experience, but it was also affecting my relationships. What she helped me to realize is that although I technically knew a lot of words and was an educated person, I was actually very disconnected from my own emotions and could only use a handful of words to describe what I was actually feeling. ![]() After all, I had a degree in human services, was a certified trauma specialist, and aced every writing class I ever took. After about 3 sessions of me responding this way, she asked me how many words I knew to describe my emotions. My therapist asked me every session what I was feeling and I would usually respond with something like “mad”, “pissed off”, “frustrated”, or “angry”. 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![]() ![]() “As the video marketplace continues to segment across price points and offerings, we believe a high quality, lower priced option for internet-only subscribers is very important. They share both our commitment to the evolution of the the Pay TV ecosystem as well as our understanding of the changing needs of consumers,” said Bob Bakish, Viacom President and CEO. “We’re thrilled to expand and deepen our relationship with Charter. Notably, Viacom shared its strong belief and research that suggests there is a large untapped opportunity for a low-priced, entertainment-only bundle unencumbered by the high cost of broadcast retransmission consent fees and expensive sports programming.” “As we began to assemble the rights for this new video service, we received great enthusiasm and encouragement from these key programming partners, who share our view and embrace creating an innovative video offering we believe will resonate with our internet customers. “Spectrum TV Essentials is an OTT offering designed to provide Spectrum Internet-only customers a new low-price, high-value video option,” said Tom Rutledge, Charter Chairman and CEO. Charter reached separate agreements with programming partners including Viacom, Discovery, A&E, AMC and Hallmark to create this new offering. ![]() Launching by the end of March, Spectrum TV Essentials will include more than 60 live popular lifestyle, entertainment and news channels, and access to all of the associated On Demand content these networks make available. ![]() today announced that it will launch Spectrum TV Essentials, an innovative internet delivered over-the-top (OTT) video service, to be made available exclusively in Charter’s footprint to Spectrum Internet customers who don’t already subscribe to Spectrum video services. Priced at $14.99, Spectrum TV Essentials Will Feature More Than 60 Live Popular Channels Including Networks from Viacom, Discovery, A&E, AMC and Hallmark ![]() ![]() So measure when your hands are at a normal, comfortable temperature. Avoid measuring your ring size when your fingers are cold, as they tend to be smaller.Measure your ring size at different times of the day, as fingers can fluctuate in size due to temperature changes or swelling.To ensure the most accurate men’s ring size measurement, keep the following tips in mind: If you live in the United States, you can even get your ring resized locally at a location near you. Nervous that you’ve ordered the incorrect ring size? There’s nothing to worry about! Your ring can be resized once, for free, within one year of purchase. If you want to measure your ring size immediately, look at James Allen’s virtual ring sizer.Īlternatively, you can request a free ring sizer that will be delivered to your home. We’re all about giving our customers the best experience, especially from the comfort of your own home. How To Measure Your Ring Size With A Ring Sizer Still unsure? Check out this video for more information. We’ll do the math for you voila, you now have your ring size. Enter your measurements here in either millimeters or inches. Then, measure the string against a ruler or measuring tape. For an accurate result, try to make the smallest mark possible. Make a mark at the point where the string overlaps your finger once it has been wrapped around it. All you need to do is take some string or a piece of ribbon and wrap it comfortably around your ring finger. ![]() If you’re measuring your own size – great! This will be easier than you think. This next may be a little tricky, especially if you’re shopping for someone else. Take note of the measurements in millimeters or inches and use the comparison chart if needed. Place the measuring tape over your finger and pull it around into a circle.Įnsure that the circle fits comfortably over your knuckles by adjusting its size. In addition, you should measure the finger on which you plan to wear the ring, as your left and right hands may have different finger sizes. ![]() Give yourself enough space to accommodate your knuckles for the best results. Step-by-Step Guide to Measuring Your Ring Sizeįollow these easy steps to get the most accurate men’s ring size: How To Measure Ring Size With A Tape MeasureĪ measuring tape is the best and most accurate method to determine your ring size. It’s essential to strike a balance between snugness and ease of movement. In addition to comfort, it also ensures the ring won’t slip off or become too tight. Wearing a wedding ring that fits perfectly not only enhances. ![]() How To Measure Your Ring Size With A Ring Sizerīefore we delve into how you can measure your ring size at home, let’s understand why having an accurately sized ring is so important.Step-by-Step Guide to Measuring Your Ring Size. ![]() ![]() The second gradient is nothing but a circle to complete our wave: radial-gradient(var(-size) at 50% var(-size), blue 99%, #0000 101%)Ĭalc(50% - 2*var(-size)) 0/calc(4 * var(-size)) 100% Here is the illustration of the first gradient: We will start with the particular case where P is equal to 0. And since two circles define our wave, we will logically be using two radial gradients. Our waves use circles, and when talking about circles we talk about radial gradients. We have everything to start converting all of this into gradients in CSS! Creating gradients When P is equal to 0, we will have R = S/2. Let’s not forget the radius of our circle! That can also be defined using S and P like this: R = sqrt(P² + S²)/2 We can go bigger, but after a few tests I found that anything above 2 produces bad, flat shapes. 0 will give us the first particular case where both circles are aligned horizontally. This allows us to always have the same curvature, even if we update S. I am defining P as P = m*S where m is the variable you adjust when updating the curvature of the wave. S is the “Size of the wave” and P is the “curvature of the wave”. ![]() You have probably noticed that, in the online generator, we control the wave using two inputs. We can even create variables for them, which I will call P and S, respectively. By controlling the position and size of the circles, we can create any wave we want. ![]() Now take that line and repeat it and you get another wave, a smoother one. That line crosses the point where both circles meet. This area is limited by the dashed red line. In this case, the red line no longer covers half the area of each circle, but a smaller area instead. We still have two circles with the same radii but they are no longer horizontally aligned. Let’s add a bit of complexity by taking the first illustration and moving the circles a little: This is one of the easiest waves we can make and it’s the one I showed off in th is previous article Tada! We have a wavy shape, and one that we can control using one variable for the circle radii. Now let’s fill the bottom part (or the top one) to get the following: Now imagine you take that line and repeat it. Do you see that red line? It covers the top half of the first circle and the bottom half of the second one. We have two circles with the same radius next to each other. Let’s start with a simple example using two circle shapes: Instead, we will reproduce a wave using the basics of geometry. Any shape with curves that go up and down can be called a wave, so we are not going to restrict ourselves to complex math. Strictly speaking, there isn’t one magic formula behind wavy shapes. ![]() I highly recommend checking that article as it uses the same technique we will cover here, but in greater detail. This article is a follow-up to a previous one where I built all kinds of different zig-zag, scoped, scalloped, and yes, wavy border borders. Some of the values may look like “ magic numbers” but there’s actually logic behind them and we will dissect the code and discover all the secrets behind creating waves. Not to mention that we can easily control the size and the curvature of the waves while we’re at it. If you play with the generator, you can see that the CSS it spits out is only two gradients and a CSS mask property - just those two things and we can make any kind of wave shape or pattern. ![]() ![]() ![]() Next, it’s time to start tracking your macros. Someone pursuing a ketogenic diet would need much more fat and fewer carbs, while an endurance athlete may need higher carb intake ( 9, 10).Īs you can see, macronutrient ratios can vary depending on dietary preferences, weight loss goals, and other factors. Your ratio can be fine-tuned in order to achieve specific objectives.įor example, a person who wants to obtain better blood sugar control and lose excess body fat may excel on a meal plan consisting of 35% carbs, 30% fat, and 35% protein. Keep in mind that these recommendations may not fit your specific needs. Typical macronutrient recommendations are as follows ( 8): Decide your ideal macronutrient breakdownĪfter determining how many calories to consume each day, the next step is to decide what macronutrient ratio works best for you. In other words, those trying to lose weight should consume fewer calories than they expend, while those looking to gain muscle mass should increase calories. ![]() Extra active: x 1.9 (strenuous exercise two or more times per day)Ĭalories can either be added or subtracted from your total expenditure in order to reach different goals.Very active: x 1.725 (hard exercise every day).Moderately active: x 1.55 (moderate exercise most days of the week).Lightly active: x 1.375 (light exercise less than 3 days per week).Then, multiply your result by an activity factor - a number that represents different levels of activity ( 7): Females: calories/day = 10 x weight (kg) + 6.25 x height (cm) – 5 x age (years) – 161.Males: calories/day = 10 x weight (kilograms, or kg) + 6.25 x height (centimeters, or cm) – 5 x age (years) + 5.In order to determine your overall calorie needs, you can either use a simple online calculator or the Mifflin-St. REE refers to the number of calories a person burns at rest, while NREE indicates calories burned during activity and digestion ( 6).Īdding REE and NREE gives you the total number of calories burned in a day, also known as total daily energy expenditure (TDEE) ( 6). In order to calculate your overall calorie needs, you need to determine resting energy expenditure (REE) and non-resting energy expenditure (NREE). ![]() The following steps will get you started. Learning how to count macronutrients does take some effort, but it’s a method that anyone can use. ![]() Macronutrient recommendations vary depending on many factors. The three macronutrients to keep track of are carbohydrates, fats, and proteins. However, protein recommendations vary depending on body composition goals, age, health, and more.Įxamples of protein-rich foods include meat, eggs, poultry, fish, tofu, and lentils. It’s recommended that proteins comprise 10%–35% of your total calorie intake ( 5). Proteins are vital for processes like cell signaling, immune function, and the building of tissues, hormones, and enzymes ( 4). Like carbs, proteins provide 4 calories per g. Though typical macronutrient recommendations for fats range from 20%–35% of total calories, many people find success following a diet higher in fat ( 3).įats are found in foods like oils, butter, avocado, nuts, seeds, meat, and fatty fish. Your body needs fat for energy and critical functions, such as hormone production, nutrient absorption, and body temperature maintenance ( 2). Fatsįats have the most calories of all macronutrients, providing 9 calories per g. Most types of carbs get broken down into glucose, or sugar, which your body either uses for immediate energy or stores as glycogen - the storage form of glucose - in your liver and muscles.Ĭarbs provide 4 calories per gram (g) and typically make up the largest portion of people’s calorie intake.Ĭarb intake is among the most hotly debated of all macronutrient recommendations, but major health organizations suggest consuming 45%–65% of your daily calories from carbs ( 1).Ĭarbohydrates are found in foods like grains, vegetables, beans, dairy products, and fruits. CarbohydratesĬarbohydrates include sugars, starches, and fibers ( 1). In order to successfully count macronutrients, it’s important to know what they are and why some people need different macronutrient ratios than others. ![]() ![]() ![]() As the High School President and Model UN participant, I am a highly driven high school student who would help Greenville City Council’s administrative challenges. 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