"what exercises burn the most belly fat"

These were the terrifying last words my father-in-law spoke before he collapsed in an aeroplane aisle flying at 35,000 feet, with the force of a vice gripping his chest...
The aeroplane cabin filled with screams of horror as his lifeless body crashed to the floor sending his half-eaten meal flying through the air.
And then there was a deathly silence...
What happened next is very painful for me to tell...

...Yet it lead to a medical doctor in a far away country and the discovery of a 2-Minute Ritual so powerful it would save my 55 year old father in law Dan from life threatening open heart surgery and a lifetime of debilitating heart disease and diabetes...

...while causing him to suddenly lose 9 pounds of deadly belly fat in just 3 days and another 30 pounds a month later without surgery or dangerous drugs and leaving doctors back home both stunned and amazed.

The Greedy Drug Companies Don’t Want You To Know About This SimpleAll Natural, Unconventional Breakthrough...

...that delivers a total body transformation, with results you can see in just one single day, and has been proven to prevent heart attacks and diabetes while reversing and erasing any sign of weight or age-related health issues making you lose a pound per day of pure belly fat while cleaning your arteries, eliminating type 2 diabetes and restoring your energy, vitality, elasticity of your skin and joints, and even your sex drive.
This is shocking to hear however in 3 minutes you're also going to discover the two revealing facial features that you can see the instant you look in the mirror that will immediately tell you if you are at risk of having a fatal heart attack

Especially if you are carrying more than 5 or 10 pounds of stubborn belly fThis little known warning sign may be the difference between you living or dying in the next few months so stay with my story until the end so you can find out what this facial characteristic is and what you must do if you have it.

Before discovering this new breakthrough, Dan and Sylvie had no idea how a surprisingly simple ritual, that costs literally pennies per week and takes less than two minutes, melts away one pound per day of stubborn belly fat and could have saved them from the near-fatal event that happened in the aeroplane that day.
Had they known this information, they would never have missed the three bizarre, silent and hidden warning signs that you think are harmless and yet are destroying your metabolism and hormonal systems especially in men and women over age 35, causing abnormal and deadly fat storage around your belly and vital internal organs.
You may experience one of these symptoms today so pay very careful attention to what I am telling you.

And if that isn't enough to make you realize that the next 3 minutes will change your life...

let’s not forget the one common food that you believe is healthy and are consuming daily, is forcing your body to store up to a pound of pure belly fat every 48 hours and triggered the sudden heart attack that nearly took Dan’s life that fateful day.
I must urge you to take immediate action because you are about to discover how a hidden condition made worse by flying in an aeroplane, driving in traffic or even walking up a flight of stairs is causing you to gain deadly belly fat while putting you at risk for sudden heart attack, heart disease and diabetes and why...
This One Simple Method Has Been Covered Up By Unethical Drug Companies Who Choose Profits Over Truth.
Dan and Sylvie struggled with frustration over their belly fat and symptoms of diabetes and arthritis for years despite having tried prescription drugs, exercise classes, workout gadgets and every diet known to man.
Yet it was a heart attack at 35,000 feet that lead them to the doorstep of a brilliant European doctor whose unusual advice would uncover the truth and change their lives forever.
Had Dan and his wife not found this life-saving miracle breakthrough in the nick of time they would still be putting their lives on the line every single time they flew in an aeroplane or even drove a car.
They would also be continuing to gain pounds of embarrassing belly fat every week by following the outdated and ridiculous advice of TV diet programs, snake oil salesmen and drug pushing western doctors whose education is funded by the drug companies and designed to keep you sick and addicted.

And I Promise You This...

Teeth Whitening 4 You

Laser Whitening For A Shining Smile

Laser whitening is one of the newest teeth whitening treatments. It is performed by a dentist in a dental office and usually takes about 15-30 minutes. During a laser whitening treatment, the dentist will paint a mineralized whitening gel on your teeth and then use a laser to amplify the effects of the gel. The results can be dramatic because the laser amplified whitening can whiten teeth up to 11 shades lighter. But there are some disadvantages to using laser whitening too that you should consider before having laser whitening done.

Reasons to Try Laser Teeth Whitening

There is no question that laser whitening is effective. It can make your teeth a lot whiter, and in a very short amount of time. If you want fast tooth whitening that will leave you with a bright white smile chance are good that laser teeth whitening is one of the best options for you. But laser whitening doesn't work on everyone's teeth, and there are some disadvantages as well.

Problems with Laser Whitening

Laser whitening isn't the right choice for everyone. It won't work on everyone's teeth. Teeth that are deeply stained as a result of using antibiotics or other medications won't respond well to laser whitening. People who have deep staining on their teeth might notice their teeth lighten a little bit after laser treatment but the laser won't remove the entire stain. Laser whitening is also the most expensive type of whitening treatment. It can cost $1000 or more to have this procedure done. After the treatment, the dentist will need to do a fluoride treatment on your teeth to counteract the effects of the laser. And before and after the procedure there is some risk to your gums from the gel used to do the whitening. The gums can become irritated and inflamed as a result of contact with the gel. The laser amplifies that effect of the gel on the teeth but also amplifies the effect of the gel on the gums, which can cause long term gum problems. Even though laser teeth whitening does work the side effects and risks combined with the cost make it an option that most people don't think is worth the result. 

Chewing Sugar-Free Gums For Whiter Teeth
Brushing your teeth after meals are the best way to prevent the food that you eat from staining your teeth. But it's not always possible to brush right after eating a meal, drinking coffee or having some wine with friends. If you eat out often and are concerned about your teeth getting stained by what you eat and drink there is an alternative to brushing. Chewing sugar-free gum after eating or drinking has been proven to help prevent stains and keep your mouth healthy. 

How Sugar-Free Gum Helps Your Mouth
There are a couple of ways that sugar-free gum can help prevent stained teeth. The first is that when you chew gum the gum acts as an abrasive on the teeth, gently scrubbing away any stains as well as food particles and plaque that get stuck to your teeth. As the gum scrubs away the stains and the debris your teeth will look whiter and no new stains will be able to set on the surface of the teeth. Chewing sugar-free gum also stimulates the production of saliva in your mouth. That saliva will help rinse debris and plaque from your teeth. When your mouth has been rinsed by saliva your breath will be fresher and your teeth will be whiter. 

Don't Stop Brushing
Just because chewing sugar-free gum will make your teeth whiter doesn't mean that you can stop brushing though. You still need to brush your teeth with toothpaste at least twice a day. But if you are out with friends eating or you are working late and don't get the chance to brush right after your meal don't worry. Chewing sugar-free gums will prevent stains and plaque and keep your teeth white. Just be sure that the gum is sugarless. Sugary gums can end up damaging your teeth and causing decay. 

Light-accelerated Bleaching Is a Teeth Whitening Treatment

Light-accelerated bleaching is a newer type of treatment for tooth whitening. It has to be done by a dentist who has been trained in how to use a laser for cosmetic dentistry. During a light-accelerated bleaching treatment, the dentist will first spread a peroxide-based gel on your teeth. The gel will sit on your teeth for around 15 or 20 minutes. Then the dentist will use a laser to accelerate the whitening process by activating minerals within the gel that is on your teeth. The results can be very dramatic because the use of the laser can whiten teeth up to 11 shades. People like this procedure because it's relatively quick, it only has to be done once, and there are very noticeable results. But there are some concerns about light-accelerated tooth whitening that means you should think carefully about it before you make an appointment.

Concerns About Light-Accelerated Bleaching

The cost of this procedure is high, and many people don't have the disposable income to pay $1000 or more for a tooth whitening treatment. Because this is a cosmetic dentistry treatment most insurance will not cover it. There are also some safety concerns about the procedure. Anytime a laser is used on the body there can be damage done, in this case, there is a risk of damage to the gums. The peroxide gel used on the teeth can cause damage, inflammation and irritation to the gums all by itself. So when the gel is amplified by the laser the gums can become raw and painful for up to a week after the procedure. There is also a risk to the teeth themselves. Dentists follow up the light-accelerated whitening with a fluoride treatment to try and strengthen any teeth that were weakened by the laser. Multiple treatments could cause tooth loss or breakage later on. 

Light-accelerated bleaching may be a good fit for some people, but there are some definite risks as well as the high cost of the treatment that you need to consider before you decide that this treatment is something that you want to pursue. 

Non-natural Teeth Bleaching Methods Cause Gum Irritation

Gum irritation is a byproduct of teeth whitening that is done incorrectly. This can happen when you use an at-home bleaching kit or even when you visit a dentist for cosmetic bleaching if the dentist isn't paying close enough attention. Gum irritation is quite common after teeth bleaching but most of the time the damage isn't permanent. It is painful and ugly however, and it can take anywhere from a week to a month to heal depending on the severity of the irritation.

Why it Happens
Gum irritation, burns, and blisters are all due to the bleaching gel used to whiten teeth coming in contact with the gums. When you use a DIY teeth bleaching kit the trays that the kit comes with are not made specifically for your mouth. Because they are not custom made they won't fit tightly enough to prevent the whitening gel from coming in contact with your gums. When you leave the gel on for a long period of time to whiten your teeth that gel is also irritating and burning your gums at the same time. 

When a dentist does a bleaching procedure they usually take the time to fit the bleaching tray to your mouth to prevent gum irritation. But sometimes the tray still isn't tight enough, or the dentist gets some of the gel on the gums as well as on the teeth before a laser bleaching. The gel can turn the gums white and can cause blisters and burns that can make talking, eating or drinking very painful. 

What to do About It
If you want to avoid the possibility of bleaching your teeth causing gum irritation don't use at home bleaching kits that use chemical bleaching gels. Applying Vitamin E to irritated or burned gums will help them heal faster. And when you want to whiten your teeth choose a natural teeth whitening product that won't hurt your gums and will still give you bright white teeth.

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These techniques have been used successfully by tens of thousands of people in over 40 countries

Discover superior diabetes treatment methods proven in over 50 scientific studies. Powerful methods that big pharmaceutical companies have hidden from you and many doctors have never even heard about.
Begin your journey to becoming diabetes free and end your reliance on drugs, pills and injections.
OBJECTIVE To investigate the effectiveness of an intensive diet and exercise program for controlling non-insulin-dependent diabetes mellitus (NIDDM) and reducing the risk factors associated with macrovascular complications.
RESEARCH DESIGN AND METHODS Medical charts obtained from 4,587 participants in a lifestyle modification program were screened for patients with NIDDM. A total of 652 patients was identified, and their responses to the 3-week program were analyzed.
RESULTS Fasting glucose level was reduced from 10.0 to 8.45 mmol/l, and 71% of 197 subjects taking oral hypoglycemic agents and 39% of 212 taking insulin were able to discontinue their medication. Of the 243 not taking medication, 76% reduced their fasting glucose levels to ≤ 7.84 mmol/l. Blood pressure was significantly reduced, and of the 319 initially taking antihypertensive drugs, 34% had their medication discontinued. Serum total and low-density lipoprotein cholesterol were reduced by 22% and triglycerides by 33%. The ratio of total to high-density lipoprotein cholesterol was reduced by 13%.
CONCLUSIONS Lifestyle modification consisting of diet combined with aerobic exercise can be effective for controlling NIDDM and reducing risk factors associated with macrovascular complications in both men and women. The program was far more effective in controlling the disease in patients taking no medication or oral agents compared with patients taking insulin. These results stress the need for early emphasis on lifestyle modification in the treatment of NIDDM.

Start Your Path To Health Today

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Our #1 goal is to get you diabetes-free with a dead simple guide that you can start using today. The thing is, we don’t want a penny of your money if our program doesn’t completely overhaul your life for the better.
This is why we extend to you this written 60-day money back guarantee. If you are unsatisfied for any reason – send us an email and we will refund all of your money.
We hope this takes the pressure off of your decision and eases your mind about trying our risk-free program.

“How Much Is This Going to Cost Me?”

You will be getting over 500 pages of scientifically proven, doctor verified information that you will not find anywhere else, not even bookstores.
In addition to being a detailed instruction guide, it also contains original Diabetes Healing meal suggestions … exercise secrets and inspirational passages from Nobel prize-winning doctors.
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Thanks to the economics of the internet — and because 7 Steps to Health is not available in bookstores (book distributors and retail stores double a book’s real cost) — were able to bring you this fantastic library of diabetes-healing information at a rock-bottom price. The regular price of our book is $142.99 but you will not be paying that much. Your price today is just $37 for the electronic copy or $54 for the paperback copy with free worldwide shipping.
The digital copy can be read on your iPad, Amazon Kindle or any other ebook reader. Or even right on your home computer. It can also be printed out on your printer.
If you choose the paperback package, your book will be professionally printed on demand just for you by a book publishing company and delivered to you within 7-14 days.

The Hidden Truth About Cardio And What Lean Belly Breakthrough Is..

The Hidden Truth About Cardio

How your daily gut-busting routine may actually be preventing weight loss and pushing you
closer to death
In western cultures like ours, countries like the U.S., UK, Australia, Canada and other European nations,
what’s the first thing that anybody thinks of or tells you whenever the idea of weight loss is brought up?
You’ve got to hit the treadmill, exercise bike or the streets and burn those calories!
On the surface of it, this makes sense, right? After all, you’re doing a lot of work and you’re sweating
and breathing heavy. Surely running a few miles every day must be dissolving those unsightly LB’s like
crazy, right?
Would you be surprised to hear that this is actually wrong?
No, I’m not crazy – let me lay it out for you…
Yes, cardio does burn calories, it’s true. And yes, some cardio is good for you. Light cardio promotes a
healthy heart and increases your endurance. On the other hand, though… heavy cardio actually begins
to have the opposite effects.

These men and women are running around

Before I get into why let me give you a simple but common sense example. Imagine pre-historic Man.
These men and women are running around the Paleolithic world chasing down antelope, red deer,
aurox, bison and the occasional woolly mammoth. Most of their diet comes from animal protein and
what edible plants they can scrounge.
Well, if cardio was so great for losing weight, these people would simply starve to death while running
down their food. All that cardio would burn through their energy reserves faster than they could
replace them. Yet they didn’t starve to death… why?
For one thing, a lot of heavy cardio is hard on your knees and feet. Second, it’s also hard on the heart.
Too much cardio actually begins to add scar tissue to your heart and increases your rate of a heart attack.
We didn’t realize that for a while until many scientific studies were done on the subject.


Our bodies are genetically designed to survive.

As for losing weight, excessive cardio actually has the reverse effect and here’s why. Our bodies are
genetically designed to survive. Our body’s job is to store energy as fuel both for its immediate use and
in the form of fat for those times when food is scarce. In modern times, of course, food isn’t really
scarce, so this built-in safety feature is rarely needed.
However, when you deprive your body of the nutrients it requires, either by starving yourself on some
crazy diet or by over-taxing your body with lots of cardio, it begins to switch into survival mode.
Additionally, and unfortunately, with heavy cardio, your body also becomes anabolic.
This means that it begins to burn the most effective source of energy first – and that’s not fat… it’s your
muscle. Take a good look at some of these chronic long distance runners who compete. Many of them
are kind of stringy looking and have to pack in the carbs just to maintain their muscle mass.
You want your body to burn fat, not muscle, obviously. It’s not really about calories, as many diets and
so-called fitness gurus try to make you believe. Calories are only a means of measuring food energy.
Yes, if you want to lose weight, you must take in fewer calories than you consume, yet there’s so much
more to it than that.

The biggest secret to weight loss isn’t running 10 miles every day

The biggest secret to weight loss isn’t running 10 miles every day, starving yourself or even avoiding
some of your favourite carbs, believe it or not. In fact, if you’re going to lose weight properly, it’s actually
important that you do eat some of your favourite foods!
I know that sounds crazy, too – but it’s absolutely true, and I can prove it to you! If you know how to


use your body’s natural processes to your advantage, it’s entirely possible to lose 10, 20 or even 30+
pounds in a single month without starvation diets, gut-wrenching cardio, ridiculous workouts and eating
anything gross! It’s true and I can show you the science to prove it!
Want to know more about dropping some stubborn LB’s right away? Then click this link and I’ll show
you a video that’ll explain how and show you the science backed by independent clinical studies to
prove it.
The Fat Decimator System


Do Diets actually work?

Do diets actually work? Well, this is one of the most asked questions in online search engines as people look for new ways to deal with excess body mass. Having excess fats in the body is not only unhealthy but can also affect your body shape a factor that results in low self-esteem among individuals. The good news is that excess body weight is a manageable condition. Dieting is one of the commonly used weight management practices with millions of people across the globe depending on it to manage excess fats in the body. The answer to the above question therefore is. yes, good diet practice works!

You may have been dieting for quite some time, but with no tangible result. Well, there are a number of explanations for this. One, you are not disciplined when it comes to following your eating programs. Secondly, your body would be reacting differently to the foods you take for various reasons and last but not least, it could be because you are not patient enough. So what are some of the factors that you need to have in mind before starting a diet program to manage your weight?
First of all, you need to visit your doctor so that you can perfectly understand what is causing rapid weight gain. You also need to understand how your body is reacting to different types of nutrients so that you may know which type of food to avoid. Apart from that, with the help of a doctor, it would be much easier to come up with the list of nutrients to include in your diet programs and in what amounts. It’s also highly advisable that after some time if you still note that despite changing the diet you still adding some weight, visit your doctor so that you can be advised accordingly.
Reducing the number of meals in a day(fasting): This is another commonly used dieting programs where you spend the entire day without eating a heavy meal. Well, fasting can be a very effective way to lose weight but can also end up doing you more harm than good if not properly done. The main objective of fasting is to reduce intake of more fats and allow the body to break down the excess fats to produce energy for the body. Unfortunately, most people end up over-eating after fasting as they try to suppress the accumulated hunger. To avoid such issues, highly advisable that one drink a lot of water during the day as well as soft foods which are not rich in starch or fats such as fruits.
In conclusion, for dieting to work to your advantage, you need to remain disciplined and at the same time understand that result do not come overnight. You may have to wait for at least six months before you can start seeing some significant results. Also note that dieting is not a one time things such that after you’ve achieved your weight objectives, you cannot go back to your old habits. You have to be prepared to completely change your diet for good if you want to remain in good shape and healthy.

4 Popular Diets

In today’s environment, there appears to be a concern with an increased incidence rate of obesity, especially for economically advanced countries. There is little doubt there is a wide range of interest in diets that work fast. Just in case you are among the individuals that find themselves curious about a nutritious diet that brings results, then keep reading. This document will enumerate some of the popular and effective diets. However, you need to comprehend that not a single diet is useful for everyone. That is why if you try one diet on this article, and it does not work, you can proceed to test the other diets enumerated.
Popular types of diets include exercise routines as well as an eating plan. Fitness trainers are mainly behind these programs and can provide visual workout videos to complement their program. Food companies have also been known to produce diet programs that include their specific food products in the diet plan. Below are 4 popular diets:
1. Atkins Diet
This diet focuses on majorly controlling the overall levels of insulin in the body. When huge amounts of refined carbohydrates are consumed, insulin levels rise rapidly, and then sharply decline. This makes it hard for the body to utilize stored fat as the primary source of energy. People on this diet consume a high portion of protein and a drastically low intake of carbohydrates.
2. Raw Food Diet
This otherwise known as Raw Foodism, involves the consumption of foods as well as drinks that aren’t processed are plant-based and organic. These dieters believe that at least a third of their food intake has to be uncooked food. Most of them are also vegans. They will not eat or even drink anything that’s animal based.
3. Weight Watchers Diet
This focuses on weight loss through diet, exercise, and support. Weight Watchers is a large corporation, with established recognition all over the world. Dieters join and can attend group meetings, both in person and online. Participants are provided with a great deal of education and support.
4. Vegetarian Diet
There are many types of vegetarians, but the majority of the diets fall into the lacto-ovo-vegetarians. This class of vegetarians doesn’t eat animal-based foods except for honey, eggs, and dairy. Studies have shown that this lowers body weight, decreases the risk for diseases, and increases life expectancy.
The Diet Solution is one of the more popular online programs. It is known to be an effective diet by the way it uses the body to lose weight. Also, it is deemed to be one of the easier programs to stick to by the way there are no calories to count or carb intake to watch out for. A wide variety of food alternatives including recipes will be the basis of a well thought out diet plan. Having a limited amount of food choices can create disinterest in the diet.
In conclusion, dieting plans that work well involve creative food ideas that allow people to create and share recipes. There are many of us who prefer to diet with friends or family, so the meals will need to be interesting. Also, if a diet program offers a diverse range of food products, a person can stay on the diet for a longer amount of time without getting bored with the meals. The end result will be a healthier you that will be able to complete a day’s work with leftover energy to enjoy life.

Those Whitening Strips May Damage Your Teeth

Having a pearly white smile may come with a significant cost -- the health of your teeth. New research suggests that over-the-counter whitening strips may be eroding the structure of your choppers. "This study shows that there is a loss of protein from the teeth with these whitening treatments," said senior author Kelly Keenan, an associate professor of chemistry at Stockton University in Galloway, N.J. While the research looked at over-the-counter products, Keenan thinks those used by dentists might also do damage. "Whether you buy over-the-counter or go to a dentist, it's the same ingredient -- it's hydrogen peroxide. I don't know of a safer alternative for whitening teeth," she said. 


But not everyone thinks Americans need to give up their love of a bright white smile. "Anything that can harm the teeth concerns me, and I have read that whitening can soften teeth, but clinically, I'm not concerned," said Dr. James Sconzo, chief of dental medicine at New York-Presbyterian Brooklyn Methodist Hospital. "I haven't seen a higher decay rate in people who whiten their teeth." Sconzo, who wasn't involved with the study, said he's more concerned about damage to teeth from other things, like sugary sports drinks. Americans spend billions of dollars every year on products to whiten their teeth, including whitening strips, researchers said. Teeth are made up of several layers -- the outer layer is protective enamel. 

The next layer is called dentin, which makes up the bulk of a tooth, according to the researchers. Dentin contains high levels of protein, and most is a substance called collagen. Keenan and her team conducted three experiments with over-the-counter whitening strips. Whole teeth were placed in artificial saliva to try to mimic conditions in the mouth. The teeth were treated with the strips for between 20 and 60 minutes (the time recommended), with a round of 20 strips. The researchers saw that exposure to hydrogen peroxide in the strips caused the major protein in the dentin to be converted into smaller fragments. In another experiment, they treated pure collagen with hydrogen peroxide. The original collagen disappeared. The study didn't address whether teeth in their natural state in your mouth can regenerate proteins after exposure to hydrogen peroxide. Sconzo suspects that's probably what happens. "Dentin is a live cellular matrix," he said. He's been whitening teeth for many years with a stronger concentration of hydrogen peroxide than was used in these experiments, and he "hasn't seen any red flags," he said. "I have yet to see any clinical evidence that there's damage to the teeth," Sconzo said. The American Dental Association would not comment. The studies are to be presented Tuesday at the Experimental Biology meeting, in Orlando, Fla. Findings presented at meetings are typically viewed as preliminary until they've been published in a peer-reviewed journal.

Hydrogen peroxide rinse is a mild antiseptic used in the mouth to help relieve minor mouth irritation (e.g., due to canker/cold soresgingivitis, dentures, orthodontic appliances). It works by releasing oxygen when it is applied to the affected area. The release of oxygen causes foaming, which helps to remove mucus and clean the area.

How to use Hydrogen Peroxide Solution

Follow all directions on the product package. If you are uncertain about any of the information, consult your doctor or pharmacist.
If you are using the liquid form, some brands need to be mixed with water before using. Others are ready to use. Follow the directions for your brand. Carefully measure the dose using the cap provided by the manufacturer or a special measuring device. Swish in the mouth over the affected area for at least 1 minute, then spit out. Do not swallow this product.
If you are using the gel form, apply several drops to the affected area of the mouth. Some liquid forms may also be applied directly to the affected area. Allow to remain in place for at least 1 minute, then spit out. Do not swallow this product.
Use up to 4 times daily or as directed by your dentist or doctor.
Use this product regularly in order to get the most benefit from it. To help you remember, use it at the same time(s) each day.
Tell your doctor if your condition does not improve in 7 days or if it worsens. If you think you may have a serious medical problem, seek immediate medical attention.

Sprint retrospective ideas

Team participating in a sprint retrospective Retrospectives improve the health of agile teams. Actions your team takes, as a result of a sprint retrospective, will make your team more productive and happier. In this post, you'll learn 6 ways to help your team get the most value from its sprint retrospectives. Whether new to agile software development or a skilled practitioner, you've probably participated in a retrospective. The ceremony is part of every agile team's calendar. However, in terms of the benefit you and your team receive, mileage can vary. Like any activity you perform with regularity, sprint retrospectives can become stale. More seriously, your team might have obstacles in its path, like a lack of trust among team members, which keep you from getting maximum benefit. Why your sprint retro is important Software development is about delivering change. It stands to reason -- when delivering any change -- you want to do it with as much quality, speed, and precision as possible. Your team is working with a lot of moving and changing parts: New or broken technology New or changed stakeholders: product owners, user groups, security, compliance, and other New or changing team member roles New team members or fewer team members New product direction Changes to interpersonal dynamics Sprint retrospectives allow you to reflect on recent experiences and quickly adapt to new inputs while they're front-of-mind. They force you to inspect the health of your team, and help you capitalize on opportunities to increase your team's effectiveness, so the next time you do something, you'll do it better. 1. Invest effort in building trust It's a misconception that, feedback provided by team members during a retrospective can be anonymous. This is untrue and has more to do with tools used to facilitate retrospectives than it does with the intent of a retrospective. You can use an online tool, like FunRetro, to facilitate your retrospectives. It lets team members submit feedback anonymously. But, if there's not enough trust on the team to actually talk about it, the feedback isn't actionable. If a Scrum Master reads aloud something that didn't go well, and no team member speaks-up to own the feedback, that's a sign of lacking trust. The silence is actionable for the Scrum Master. S/he should respond to the silence by asking the team for ideas to build trust. They may answer with requests for peer-to-peer programming, team building exercises, or other. Regardless, the team's input should make it to the Actions column. A team building exercise You're not looking for any long-term commitment. Instead, you're looking for things to experiment with, things the team thinks could build trust among team members. Later, the team will decide if they should continue running or iterating on a given experiment, based on whether or not it delivers a positive result. As a facilitator, the Scrum Master will have a test of their own. As trust increases, silence will decrease during future retrospectives. 2. Use an online tool If your development team members work from a single location, you're fortunate. You can give preference to in-person sprint ceremonies over remote ones. Even when your retrospective is in-person, you can use an online tool to collect individual feedback during the sprint retrospective. Ask your team members to bring their laptops to the retrospective. Then, display the retrospective tool of your choice on a monitor, where the entire team can see it. Now, using their own laptops, instruct the team to provide their feedback: what went well and what didn't go well. Use of an online tool gives individual team members privacy while writing feedback. It doesn't change the sentiment of any feedback. It avoids the pressure of being on-the-spot; to publicly and quickly word sentiment in a way that's perfect. Most team members want to provide honest feedback. At the same time, they don't want to hurt anyone's feelings and might want to carefully word their comments. Using an online tool lets them do that. As a result, more sharing occurs. 3. Limit observations of your sprint retrospective Agile invites observation. Sometimes called a go-and-see or Gemba walk (in Lean terminology), observations give leaders visibility into how their agile teams are performing and increases comprehension about challenges they might have. They give other observing teams ideas which they can bring back to their own sprint ceremonies. Make no mistake. Observation is great. Healthy organizations encourage lots of observation. Sprint retrospectives are different though. An agile team needs to be operating with a high degree of trust to let someone observe their retro. Otherwise, there's risk that the observation will render the retrospective ineffective. Few people like to air their dirty laundry in public. Effective retrospectives have a feature; they expose dirty laundry. The team needs to be in an environment where they're comfortable talking about it. Teams observed during their retro have a habit of watering down their experiences and making them appear more rosy than they are. The sprint retrospective is more personal than other agile ceremonies and must be treated as such. A tree with a "Keep Out" sign When visiting a zoo, you're not viewing animals in their native habit. You're viewing them in your native habitat, which has been made to resemble theirs. You don't see animals as they would behave in the wild. The behavior you observe is conditioned to the environment in which the observation is occurring. You can allow people to observe you sprint retrospective, but you should only do so infrequently. Do not allow consecutive retros to be observed. 4. Restrict access to the sprint retrospective page in your wiki Many agile teams document their retrospectives in a wiki, and many wikis are open to the public. The directory with notes for your team's retrospectives should be restricted. If your team's retrospective notes are surfaced as organic search results in a wiki, that will put your team in an uncomfortable spot. There may be notes that aren't fit for public consumption. Those notes would be viewed without any context, possibly by people who will take offense to them. Don't let strangers read your diary, unless you're comfortable explaining it. Chances are, not everyone on your team will be comfortable with that much public sharing. If they know that's going to happen, they will share less. 5. Track retrospective action items in the right place Generally speaking, your sprint retrospectives will produce two types of actions: behavior changes and activities. Teams often store notes related to both types of actions as notes in a single location. It's fine to keep behavior changes with your retrospective notes in a wiki, but it's not the right approach for activities. Behavior changes Behavior changes modify how you do something. They don't introduce anything which requires specific, additional committed effort. For example, a team might want to change the questions asked during scrum or how its demos are run. Maybe the team wants to move its scrums to an earlier time in the day. It's valuable for the team to answer, "Did we do this, and did it have the impact we intended?" However, since behavior changes aren't effort-driven, they don't merit inclusion in a backlog. They can simply be referenced in the team's wiki notes for the retrospective. Activities Activities require action. During a retro, a team might decide that automated test coverage is lacking, and the lack of coverage makes them slower and more hesitant to release. That's technical debt. It needs to be more than a note in the wiki. In fact, the related action items in the retrospective notes should instruct someone to add work items to the team's backlog. "To Do" spelled above a sticky note During a sprint retrospective, a team might recognize a knowledge gap had pertaining to a needed CICD tool. Closing the gap will take time and effort. That too must be included in the team's backlog. The team's work all needs to reside in one place. That's the backlog. If the work doesn't exist in the backlog, it might as well not exist at all. It won't get done. How can a retro be private if work items go in the backlog? It was argued earlier; the team's privacy should be protected. Observations of retrospectives should be limited. Notes taken during retrospectives should be kept in a private location. Backlogs are inherently public though. All true. The team's conversation and notes should be kept private. Work items in the backlog are different though. They are stripped of emotion. For example, during a retro, a team member might express personal frustration about a lack of test coverage. That sentiment would be kept private. The work items reflected in the backlog would be without emotion or frustration. They'd only describe the work that needs to get done: objective and testable. 6. Act on retrospective feedback in every sprint Action items captured during your team's retrospectives must be incorporated in your team's sprint planning. This is important for two reasons. First, action items often relate to capability building and paying down technical debt. Both deserve effort investment. If unaddressed, they result in frustrated teams and slower, lower quality releases. Teams that don't spend 20% of their time paying down technical debt will spend almost all their time serving it. Your sprints are where your team defines the work it intends to complete. If you want your team to take real action on feedback captured in your retro, it needs to be in your sprint. Second, giving honest feedback can be uncomfortable. In your sprint retrospective, you're asking team members to step out of their comfort zone and to not sugar coat things. In exchange for that, they want to see some action taken as a result of their personal risk. If they don't see any action, the'll be less likely to provide honest feedback next time you ask for it. This is a quick way to lose your team's engagement in retrospectives. Trust is easier to lose than it is to earn. The "Turbo" rollercoaster gaining momentum When you add stories to your sprint, based on insights gained during your sprint retrospective, that's powerful. Tag related stories and tasks in your tool of choice, be it Jira, Trello, or something else. Then, talk about the results and ways to improve them during your next sprint retrospective. Your team will appreciate it and is guaranteed to contribute more ideas. You're regularly taking action on their feedback, and you're constantly proving it to them. It's the foundation of a self-reinforcing system of continuous improvement.

Does the 5:2 fast diet work?

The 5:2 eating regimen is an increasingly more popular diet plan with a flurry of newspaper articles and books being posted on it inside the run up to Christmas 2012 and in January 2013.

The diet first reached the mainstream via a BBC Horizon documentary called devour, fast and stay Longer, broadcast in August 2012.

The five:2 weight loss plan is primarily based on a precept called intermittent fasting (IF) – wherein you eat usually at positive times after which speedy throughout different instances.

The five:2 weight loss plan is exceptionally straightforward – you devour generally five days every week, and speedy on the other two days.

Champions of the five:2 weight loss plan claim that apart from assisting human beings shed pounds, 5:2 weight loss program can bring different good sized fitness advantages, such as:

improved lifespan
advanced cognitive characteristic and safety towards conditions which include dementia and Alzheimer’s sickness
safety from ailment
but the body of proof about five:2 weight loss plan and intermittent fasting is limited when compared to other kinds of weight reduction strategies.

What we don’t realize about intermittent fasting
no matter its growing popularity, there may be a great deal of uncertainty approximately IF with big gaps inside the evidence.

as an instance, it is uncertain:

what sample of IF is the best in enhancing health effects – 5:2, alternative day fasting, or something else completely one of a kind
what is the top-quality calorie intake for the duration of the fasting days – the five:2 food plan recommends 500 energy for girls and six hundred for men, but those recommendations seem arbitrary with out clear proof to guide them
how sustainable is that if in the lengthy-term – could the majority be willing to stay with the plan for the relaxation in their lives?
Are there any side effects from intermittent fasting?
Little is thought approximately possible aspect consequences as no systematic strive has been made to take a look at this trouble. Anecdotal reviews of consequences encompass:

problems sound asleep
awful breath (a recognized trouble with low carbohydrate diets)
daylight hours sleepiness
however, extra research could be needed to confirm those aspect outcomes and their severity.

in case you are fasting, you may want to think about how fasting will effect for your existence throughout your fasting days. you're probable to be very hungry and feature much less strength and this may have an effect on your capability to characteristic (which includes at work), in particular it may have an effect on your capability to exercise that's an critical part of preserving a wholesome weight.

additionally, IF may not be suitable for pregnant girls and people with unique fitness conditions, along with diabetes, or a records of eating issues.

due to the fact it's miles a reasonably radical approach to weight loss, in case you are thinking about trying IF for yourself, it is sensible to speak for your GP first to see if it's miles secure to do so.

evidence about the five:2 food regimen
regardless of its reputation proof without delay assessing the 5:2 model of intermittent fasting is restrained.

however when you consider that this text was at first written in January 2013 we have been alerted to investigate, led through Dr Michelle Harvie, which did study the 5:2 model.

in one examine performed in 2010 the researchers did discover that women positioned on a five:2 weight-reduction plan executed comparable ranges of weight reduction as ladies positioned on a calorie-controlled weight loss program.

additionally they skilled reductions in a number of organic indicators (biomarkers) that advocate a discount in the danger of growing continual illnesses along with type 2 diabetes.

A further examine in 2012 advised that the five:2 model may assist lower the hazard of positive obesity-related cancers, together with breast most cancers.

The growing reputation of the five:2 weight-reduction plan have to result in similarly research of this kind.

proof approximately other varieties of IF
there's some diploma of evidence approximately the potential blessings of other kinds of IF – albeit with some barriers.

It ought to be burdened that our evaluation of the proof became limited to getting into a number of key phrases into Google student and then searching at a small number of studies which we felt could be useful to explore further.

We did now not perform a systematic overview (even though arguably, it would be useful for researchers to achieve this). So the data supplied underneath should be taken within the spirit folks seeking to offer an introduction to some of the evidence and technological know-how of IF – no longer an exhaustive "remaining phrase" on the subject.

Is there any evidence that intermittent fasting aids weight reduction?
one of the most latest portions of research on intermittent fasting is a 2012 have a look at (PDF, 291kb)✎ EditSign that recruited 30 overweight women regarded to have pre-current risk elements for coronary heart ailment.

After an preliminary -week duration they had been then given a mixture food plan of low-calorie liquid food for six days of a week (just like narrow fast weight-reduction plan merchandise) after which requested to rapid for in the future every week (consuming no more than 120 calories).

After eight weeks, on average, the ladies misplaced around 4kg (8.8lb) in weight and round 6cm (2.3 inches) off their waist circumference.

however, there are a number of limitations to do not forget whilst looking at this as evidence that it is probably a usually useful component to do for most regular humans, together with that:

those ladies might also have had extended motivation to stick with the weight loss program due to the fact they knew their weight would be monitored (this is a psychological impact that slimming clubs employ).
The ladies were informed that they have been at risk of coronary heart ailment. it is uncertain how nicely most people would cope with such an extreme diet.
The follow-up period turned into short – simply two months. It is not clean whether this weight loss plan would be sustainable in the long term or whether it could cause any facet consequences.
30 human beings is pretty a small sample length. a miles large sample – inclusive of guys – is needed to peer if intermittent fasting could be powerful in maximum overweight or obese human beings.
Is there any proof intermittent fasting increases lifespan?
there's pretty a huge variety of work on the consequences of IF on preventing the results of getting older, but almost all of these research worried either rats, mice or monkeys. One large trouble with research in animals – in particular rodents – is that they are best predicted to stay for some years. whilst this makes them perfect subjects for toughness research, sporting out comparable, extra useful experiments in humans, requires a long time-long research to benefit credible outcomes.

In an unsystematic take a look at the evidence, we find best one study involving humans: a 2006 assessment (PDF, 65kb)✎ EditSign of an experiment truly performed in 1957 in Spain.

in this 1957 look at, a hundred and twenty residents of an vintage human beings home had been cut up into two organizations (it's miles doubtful from the study whether or not this changed into performed at random). the first group (the control group) ate a ordinary eating regimen. the second one organization (the IF institution) ate a regular eating regimen at some point and then a confined food regimen (predicted to be around 900 calories) the subsequent.

After 3 years there were thirteen deaths within the manipulate institution and best six deaths inside the IF institution.

This study is once more constrained through the small sample size that means that the variations in dying are more likely to be the consequences of a statistical fluke. also, many experts would sense uneasy about issuing nutritional hints primarily based on a study over half of a century antique with uncertain strategies. it's far not going that this experiment might be repeated nowadays – denying meals to elderly humans in residential care is not likely to be checked out kindly via an ethics committee.

Is there any proof intermittent fasting prevents cognitive decline?
It seems that every one of the research at the intended defensive outcomes of IF against situations that could reason a decline in cognitive characteristic (together with dementia or Alzheimer’s disease) contain animals.

as an instance, a 2006 have a look at (PDF, 843kb)✎ EditSign worried mice that were genetically engineered to broaden modifications in mind tissue just like those visible in human beings with Alzheimer’s sickness.

Mice on an IF weight-reduction plan appeared to revel in a slower price of cognitive decline than mice on a regular food regimen (cognitive characteristic become assessed the use of a water maze check).

at the same time as the effects of those animals assessments are clearly fascinating, animal studies have inherent boundaries. we are able to in no way make sure that the effects may be applicable in humans.

Is there any evidence that intermittent fasting save you diseases?
lots of the published research into the capacity preventative consequences of IF contain measuring organic markers associated with chronic ailment, inclusive of insulin-like growth component-I (IGF-I) – known to be associated with cancer.

the use of these types of organic surrogates is a legitimate manner to perform research, but they do not guarantee a hit actual-global outcomes.

for example, a few medications that had been found to lower blood pressure readings taken in laboratory situations did not prevent strokes when they had been brought to be used in the healthcare of patients within the world.

A 2007 scientific assessment (PDF, 119kb) searching at the consequences of IF in people in phrases of real-international health results concluded that IF (in particular, opportunity day fasting) may additionally have a protective effect against heart ailment, kind 2 diabetes and most cancers. however, it concluded "more research is required to set up definitively the results of ADF (alternative day fasting)".

as compared to different types of weight loss programmes the evidence base of the protection and effectiveness of the 5:2 eating regimen is constrained.

if you are considering it you then need to first talk to your GP to peer if it's miles suitable for you. not everybody can competently fast.

different methods of weight reduction include:

eating a healthy balanced weight-reduction plan with as a minimum 5 portions of fruit and veggies an afternoon
taking ordinary exercise
drinking alcohol in moderation


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