Geneology International

Month: April 2022

  • Joe Wicks Top 5 Health and Fitness Tips For Beginners

    Joe Wicks Top 5 Health and Fitness Tips For Beginners

    For a lot of of us, protecting optimum amounts of health and conditioning is far from a steady course of action. In the course of the many levels of our lives and occupations, we are continually juggling exercise routines about loved ones commitments, and so we uncover that our possess wellbeing normally takes a backseat to stress filled deadlines and a motivation to put a swift fix on our emotions.

    On best of all this, in the previous several several years, the romance we have with our possess bodies has been tested exponentially with global lockdowns and restrictions all-around fitness centers, providing the fantastic excuse to fall off the health wagon entirely.

    Enter Joe Wicks, the British “Body Coach” who became a social media phenomenon for launching his “PE With Joe” YouTube fitness sessions when the U.K. entered its first lockdown in March of 2020.

    Wicks’ videos proved to be a terrific way for moms and dads and their recently household-schooled little ones to hook up and permit off some steam. Wicks, who was already a revered trainer and creator, gave a substantially-desired motivational increase to viewers from all about the globe, earning him a nicely-deserved MBE, and a Guinness Environment File for “Most Viewers for a Fitness Exercise session Live Stream on YouTube” right after racking up extra than 950,000 sights on one video by yourself.

    As a greatest-offering creator, Tv set presenter, and exercise coach, Wicks interacts with a lot of persons of all diverse physical fitness amounts, and appreciates that some of us will need the commitment to begin our preliminary journey into wellbeing, though other people require the equipment to decide up exactly where they still left off just before lifetime derailed their progress. Right here, talking completely to Muscle mass & Health and fitness, the 36-year-old with a lot more than four million Instagram followers places points into perspective.

    Slumber on it

    There is a rationale why snooze comes up time and time once again when conversing about our perfectly-being, but receiving sufficient shut-eye is a obstacle for all of us. Even Joe Wicks himself, who sits down with us in LA, is navigating jetlag whilst attempting to discover time for a exercise routine. Like the relaxation of us, he’s usually tempted to remain up also late, but modifying his regime thanks to his travels has pressured him to reassess his have romance with snooze.

    “I’ve gotten into a definitely fantastic plan below,” he states. “I’m acquiring up a lot earlier, like 5:30 or 6 a.m., heading to mattress before to try and start off the day previously. It’s harder back again household mainly because I have obtained my pals on Phone of Responsibility, and we chat on WhatsApp, so I go to bed considerably afterwards but when I’m back house, I’m going to prioritize my sleep mainly because when you wake up just before your alarm goes off it is this kind of a great experience. You sense energized.”

    Joe Wicks, who is a fan of Why We Sleep: The New Science of Rest and Dreams by Matthew Walker, reiterates that slumber is the basis for everything we do. “When you are finding a good night’s sleep, your hormones are in-test, your stress amounts go down, and you have extra electrical power to workout,” claims Wicks. “It’s rather a challenging matter to talk about since it seriously triggers men and women. Specifically these with young children, or with insomnia, so it is a sensitive matter, but I’m usually making an attempt to boost this concept: Envision if you just went to mattress just one hour earlier, how a great deal improved may well you experience in the early morning?

    “It’s like a circle, is not it?” he adds. “Sleep, food items, electricity, and physical exercise. It goes round and round and if 1 of individuals factors tumble out of sync, all the things falls aside. I know from my have working experience, when our toddlers arrived along, my sleep was damaged and I felt like a zombie. I did not want to workout and then you gravitate toward high sugar, superior carbohydrate foodstuff, and it’s a vicious cycle. We have to take that even nevertheless we are active, and have young ones, we can get far more sleep. As individuals we would rather distract ourselves and watch two hrs of Television to have some ‘me time’ but is that the sacrifice that you are inclined to get to have no strength, to sense groggy and stressed and impatient with the young children and not remaining productive at function?”

    Work out for the correct factors

    New Year’s resolutions and trend diet plans come and go, so your drive to be nutritious should not be tied basically to a number on the scales. Joe Wicks says that the inspiration for going your human body should appear from understanding that it will make you sense good, instead than making it possible for yourself to obsess about concerns around overall body picture. “This will intrinsically convey you suitable back again to the work out,” he shares. “Because anyone wishes to have vitality, and wants to really feel excellent, and wishes to sense influenced and determined but that only truly comes soon after the workout, when you get that optimistic experience of finishing a work out. Reshift your attitude all around workout getting all about altering your weight and losing inches off your waist. That is a wonderful side-result, but after you experience positive about your mental health and fitness, the human body will comply with.”

    The common presenter understands that it may choose more time for some to working experience these optimistic results than some others. “Very overweight, unhealthy persons may well get problems when they first get started [training],” states Wicks. “They might sense out of breath, but you’ve obtained to persevere by way of that original two or three months mainly because you are gonna have DOMS, and you may perhaps even come to feel a bit ill, but until you persevere by means of that, you are under no circumstances gonna get to that experience wherever your endorphins, and your brain commence to truly feel astounding.”

    Concentration on the easy wins much too

    We all have our final aims, whether it’s a concentrate on pounds or a described 6-pack, but it is critical to accept the speedy wins that you can make as you head toward your prolonged-term aim, so that you can be knowledgeable of the progress you are building with your healthier way of living. “Break it down into small day by day chunks,” claims Wicks. “Today, I have a list of items in my head, so a 10-minute meditation would be a earn for me, in my intellect. I never always do it, I wrestle with (acquiring the time and place) for it, but even if I miss out on that, I have carried out 20-minutes of stretching, so it’s continue to positive. I know that this is superior for my joints and allows me to stay damage cost-free. Occasionally it’s the smallest of points like ‘can I keep away from a meal out these days and just make a recipe at home?’”

    Never be so tough on your self

    Enjoyable your physical fitness attempts is virtually inescapable, from time to time, but make a aware effort and hard work so that you really don’t allow these off-days lead to you abandoning the strategy fully. “You are not likely to be fantastic each day,” suggests Wicks. “So, you have to take that, and make it possible for you individuals times where you come house, you are stressed, the kids wind you up and you go and grab a beer or a chocolate bar and have a minimal blowout with some cookies. It’s human nature but I generally assume, do not allow that a single decision, or that a person moment, damage the entire 7 days or thirty day period.”

    Don’t go at it on your own

    Joe Wicks is passionate about connecting with the folks that abide by his routines and nutritional steering by way of his The System Coach Tv sessions  or through his application. “I continue to keep on to share no cost content,” he says. “For those persons who are caught in hotel rooms, in quarantine, or never have the money to indicator up to a prepare or what ever. I’m listening to, and studying messages each individual single day from folks who have adopted me, and it is improved their lifestyle.”

    The mentor has been told many instances that as his students have improved their bond with their individual bodies, their interactions with small children and enjoys ones has improved as nicely. “I do feel that having a teaching associate or somebody that you can discuss to about your targets, like signing up for a Facebook team where you can chat to likeminded individuals … that is a effective factor. I have obtained my community on Instagram, but my Fb group has like 100,000 people today and they inspire every other. Undoubtedly discuss to people today who pick you up, and if anybody is putting you down, then you really shouldn’t aim on that since it is just likely to derail you just about every time.”

    As a result of his app, Joe Wicks is in a position to share customized ideas and guides that consider numerous factors into account, these as your day-to-day electricity needs, age, and person goals, but for any person searching to make constructive changes to their wellbeing, no make any difference how chaotic their routine, Wicks’ overriding concept is that, “When you drop your excuses, you will find your success.”

     

  • 4 Nourishing And Strengthening Foods to Keep You Fit And Healthy

    4 Nourishing And Strengthening Foods to Keep You Fit And Healthy

    The onset of the pandemic has manufactured absolutely everyone a lot more conscious of their wellbeing, and wellbeing has grow to be a major priority for the greater part of individuals. In the process, greater emphasis is getting supplied to the worth of healthy having –that is, a well balanced intake of carbohydrates, proteins, drinking water, nutritional vitamins, and a part of fat– and its position in total physical and psychological wellness. The procedure of consuming the right foodstuff –in conditions of the two style and quantity – not only allows in reaching and retaining the perfect body weight, but also plays a important part in safeguarding you from a number of unwanted health problems.Also Go through – Fasting Strategies For Men and women With Diabetes During Ramadan

    For one particular, research demonstrate that premature heart conditions – a main trigger of demise worldwide – can be prevented by up to 80{fe463f59fb70c5c01486843be1d66c13e664ed3ae921464fa884afebcc0ffe6c} by adopting a balanced diet regime and raising physical action. Also Go through – Entire world Well being Working day 2022: 5 Straightforward But Productive Health Guidelines You Should really Stick to Just after Each Food

    Large blood force – a growing worry in metropolitan towns and cities – can direct to heart attacks, coronary heart failure and strokes. The variety of foodstuff eaten can assistance decrease and manage blood pressure at ideal ranges, which in switch retains the coronary heart healthful. An great food plan should really involve loads of veggies, fruits, whole grains, extra fat-free of charge or minimal-unwanted fat products and solutions, and large-fibre foods, as these engage in an important purpose in cutting down heart disorders and strokes. The intake of drinks and foodstuff with included sugar should really also be averted. Blood strain can also be diminished by limiting your salt ingestion. Also Read – Entire world Pores and skin Health and fitness Day : Skincare Myths Debunked | Check out Video clip

    The odds of speaking to an additional dreaded ailment – cancer – can be decreased by feeding on foodstuff laden with antioxidants, this kind of as fruits, veggies, nuts, and legumes. These foods forms lessen a person’s hazard of acquiring cancer, as anti-oxidants safeguard cells in the human body from hurt. It is a recognised point that the existence of cost-free radicals in the system improves the danger of cancer. Antioxidants assist do away with these, generating them an essential aspect of cancer prevention.

    The partnership involving a person’s diet program and moods is a lesser acknowledged but similarly vital element. The usage of meals with better glycaemic content material – the existence of glucose in the blood – may enlarge signs or symptoms of depression and exhaustion. Veggies, fruit, and full grains have a reduced glycaemic load, even though refined carbohydrates and bakery products and solutions should really be averted as they have a increased percentage of the similar.

    Imbibing the ideal sort and quantity of foods performs a key function in other aspects way too, this kind of in excess weight decline, improved memory, heathy digestion and far more.

    However, as is rightly claimed, Rome was not crafted in a day. This adage applies to our food items and eating routines way too. Our overall body receives accustomed to new procedures slowly. A unexpected alter in these could be unsafe, but when performed correctly, results in being an intrinsic aspect of our everyday living. The most straightforward way to do this is to concentrate on what we consume, and, pretty literally, independent the grain from the chaff. A nutritious diet regime includes a combine of carbs, proteins, fat, vitamins, and minerals.

    Broad food items categories include things like:

    • Fruits: These are nourishing, and laden with wellness. Hunting at a couple of, we see that apples and oranges are a loaded source of Vitamin C, blueberries consist of anti-oxidants, and avocados are substantial in fibre, potassium, and Vitamin C.
    • Nuts and seeds: These are wealthy in fibre, and a need to for bone well being. Flax seeds, pumpkin seeds and sesame seeds assistance management cholesterol, and minimize swelling wherever in the physique. Chia seeds are a rich resource of magnesium and calcium, and walnuts are loaded with fibre, vitamins, and minerals.
    • Veggies: Greens type a crucial role in our each day eating plan. With a broad wide range accessible, they are a quality resource of vitamins. The listing is considerable, and illustrations are a lot of. Acquire, for occasion, broccoli, a vegetable that can be eaten each in the raw and cooked forms. It is an exceptional supply of fibre, and natural vitamins C and K. An additional case in point is that of garlic, which assists to improve the body’s immunity. Carrots, tomatoes, radish– the list is countless. An vital rule– Do not neglect your greens.
    • Grains: These contain lots of nutrition, fibre, ‘B’ group vitamins (thiamine, riboflavin, niacin, and folate) and minerals (iron, magnesium and selenium). Grains are commonly superior on carbs. Total grains – like oats, brown rice, quinoa – are loaded with fibre, natural vitamins and minerals.

    These ‘must haves’ in your diet are important, so be picky about your food items, as it is an essential investment decision in your physique – and head- now and in the potential.

    (Authored short article by Pranay Jain, Founder & CEO, BodyFirst)

  • Knight Campus talk to focus on the cornea and vision science

    Knight Campus talk to focus on the cornea and vision science

    Bala Ambati, an ophthalmologist and investigation professor in the Phil and Penny Knight Campus for Accelerating Scientific Effect, has observed a great deal in excess of the class of his 25-12 months occupation.

    A leading eye surgeon, vision science pioneer and professional medical missionary, he has served mend or restore eyesight to countless patients all-around the globe, and scientists in his lab in the Knight Campus proceed to produce remedies to reduce or reverse blindness, provide clearer eyesight and lessen the require for corneal transplants.

    Ambati will concentration on the cornea, the window to the eye, and deliver an overview of the record of eyesight science, as the showcased speaker at Science Knight Out, a neighborhood science communicate sponsored by the Phil and Penny Knight Campus for Accelerating Scientific Influence.

    RSVP on-line to the virtual function, slated for 4 p.m. Thursday, April 14. 

    Ambati’s speak, “Eye on the Reducing Edge: Therapeutic the Window on the Entire world,” will emphasize study from his lab, which include a new gene therapy that could at some point give an alternative treatment method for Fuchs’ endothelial corneal dystrophy, a genetic eye illness impacting about 1 in 2,000 men and women globally. Now, the only treatment method is corneal transplant, a significant medical procedures with affiliated risks and probable troubles.

    An ophthalmologist at Pacific Very clear Vision Institute in Eugene, Ambati will also explore some of the breakthroughs in eyesight science more than the earlier 20 years. In addition to executing 1000’s of cataract surgeries, LASIK and other vision correction procedures, he has also served as a volunteer eye surgeon in Ghana, Zambia, India, Panama, Indonesia, the Philippines and Malaysia.

    “I enjoy obtaining the means to get treatment of my sufferers and to help them see,” Ambati claimed. “I also adore the ability to perform with a wonderful team of men and women below at the Knight Campus and in my lab to arrive up with the upcoming generation of cures and treatment options to assistance people around the earth for several years to come.”

    A visionary researcher and remarkably regarded clinician with an entrepreneurial push, Ambati co-launched iVeena, a startup focused on acquiring an eyedrop for corneal strengthening and an implant for drop-absolutely free cataract surgical treatment. Prior to signing up for the Knight Campus in July 2020, he done his residency at Harvard University and a fellowship at Duke University.

    He has been in practice 17 many years as a cataract, cornea and refractive surgeon. He was director of cornea at Health care University of Georgia for five yrs and most lately was professor and director of cornea investigate at the College of Utah. Having graduated at 17 from Mount Sinai College of Drugs as the world’s youngest medical professional, he was cited in 2015 as the No. 1 eye surgeon in a best 40 beneath 40 world wide competitors and designed the Prime 100 Electrical power Checklist of Ophthalmology by The Ophthalmologist magazine.

    Ambati has been acknowledged for his instructing excellence with a University of Utah Resident Research Mentor Award and the Gold Humanism Award. He served as an instructor at the Harvard Cataract Program.

    Ambati’s chat will mark the sixth installment of Science Knight Out lecture series, which dates to 2017.

    Past activities had been headlined by Leslie Leve, associate director of the UO’s Avoidance Science Institute Robert E. Guldberg, vice president and Robert and Leona DeArmond Executive Director of the Knight Campus Patrick Phillips, UO provost and senior vice president Laura Lee McIntyre, director of the Avoidance Science Institute and professor in the University of Instruction and David McCormick, director of the Institute of Neuroscience.

    Recordings of all previous lectures are offered on the Science Knight Out world-wide-web web page.

  • Make healthy living priority with a few lifestyle changes

    Make healthy living priority with a few lifestyle changes

    To commemorate Entire world Health Working day today, wellness provider service provider South African National Blood Support (SANBS) has shed mild on the worth of foremost a healthier life-style, although encouraging every person to obtain this by earning insignificant changes to their daily plan.

    SANBS values the relevance of general wellness, which is why they advocate for balanced and wholesome dwelling and advertise it to their blood donors.

    Primary a nutritious way of living may appear to be challenging and restrictive, but by means of small adjustments, this is a thing that can be performed,’ says Dr Pheello Melato, Lead Expert of Donor Expert services at SANBS.

    Dr Pheello shares 5 each day wellness suggestions that go a very long way in direction of holding 1 happy and balanced.

    When you have productively integrated all these simple recommendations into your day by day routine, you will be set toward primary a fantastic, balanced lifestyle.

    This will also assistance you turn into a balanced frequent blood donor, allowing for you to aid these in want of crisis blood as blood shares keep on being critically minimal.

    Eat nutritious foods
    Make it a stage to go for foodstuff wealthy in vitamins and fibre, but lower in calories. For instance, fruit, veggies, entire grains, minimal-extra fat dairy goods, beans, skinless poultry, lean meats, and fatty fish like salmon, trout, and herring. Limit processed food items with saturated and trans fat, salt and additional sugar.

    Stroll more
    Walking is a terrific variety of exercising and has quite a few well being gains. Only increase more methods to your day by taking a longer route to your most frequented destinations. Where you can, as an alternative of having an elevator, instead acquire the stairs.

    Drink ample water
    Above and above quenching your thirst, h2o performs lots of roles in your body like regulating overall body temperature and blood pressure. To make sure you consume ample of this lifetime juice, preserve a h2o bottle close to you as it serves as a excellent reminder to drink drinking water continually.

    Make protected selections about your sexual behaviour
    Foremost a sexually harmless life style is essential to total healthful dwelling. Choosing the right companion is a superior commence. The critical to this is minimising the threat of contracting bacterial infections that can be transmitted as a result of blood or bodily fluids.

    Get more than enough rest
    To functionality optimally, finding adequate slumber is crucial. Try out to go to snooze at all over the very same time every night time to kind a very good regime. This will also strengthen your body’s slumber-wake cycle.

     

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  • Children Exposed to Cannabis at Risk of High Blood Sugar

    Children Exposed to Cannabis at Risk of High Blood Sugar

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    A recent research displays that little ones who were being uncovered to cannabis in the womb had been extra very likely to be at possibility for being overweight and substantial blood sugar. Valentina Barreto/Stocksy United
    • A new review found that kids uncovered to cannabis in utero may be at greater hazard for particular wellness problems as they age.
    • These little ones were being at greater risk for getting obesity and high blood sugar.
    • This review adds to a expanding sum of proof linking hashish use in the course of being pregnant to a wide variety of developmental and overall health troubles in kids.

    Small children who were being exposed to hashish in utero may possibly be at possibility for obesity and higher blood sugar later on in life, according to new exploration.

    The analyze, which was posted Thursday in the Journal of Clinical Endocrinology & Fat burning capacity, calculated hashish stages in over 100 pregnant females and evaluated the overall health of their children about five years of age.

    Of the kids associated in the research, those who experienced been uncovered to hashish in the womb experienced a 2.6 p.c greater body fat mass and greater fasting glucose levels in comparison to individuals who weren’t exposed to cannabis in the womb.

    The analyze adds to the expanding proof suggesting hashish use in being pregnant might impact a baby’s overall health and interfere with their improvement.

    “I am not stunned that prenatal exposure to cannabis has [an] effect on the offspring. In principle, any important pharmacological intervention (and cannabis is definitely a person) might impact the newborn possibly directly (by affecting the fetus) or indirectly (by affecting to start with the mother and then the fetus),” Dr. Daniele Piomelli, the director of the College of California Irvine Centre for the Analyze of Cannabis, advised Healthline.

    The analyze looked at 103 mother-boy or girl pairs dwelling in Colorado.

    The scientists collected urine samples from the expecting gals and located that 15 per cent had detectable levels of cannabinoids, which includes THC and CBD, in their bodies, which implies the fetuses experienced been exposed to the cannabinoids.

    A observe-up visit was scheduled when the small children were practically five years aged, at which place the little ones underwent blood draws right after an overnight quick. The children’s body fat mass was also measured.

    The children who had been exposed to hashish in the womb were being a lot more very likely to be at risk for weight problems and substantial blood sugar.

    It’s unclear why fetal exposure to hashish could have experienced this impact.

    Piomelli states hashish could interfere with the fetus’s endogenous cannabinoid program or cannabis could effect the mother’s conduct and physiology, altering the baby’s development.

    Hashish use between pregnant women has been escalating in the United States as a lot more states have legalized the leisure use of cannabis, despite the fact that in general fees continue being really minimal.

    From 2002 to 2017, self-described use of hashish all through pregnancy jumped from 3.4 p.c of expecting females to 7 p.c.

    Previous investigation has linked maternal cannabis use to damaging overall health outcomes in the infant.

    Fetuses exposed to cannabis are extra possible to create Style 2 diabetes, being overweight, and metabolic syndrome afterwards in lifetime.

    Improvement and behavioral challenges — together with visual issue-solving troubles and lowered awareness span — have been recorded in little ones exposed to hashish in utero as effectively.

    Infants of lively cannabis customers are additional probable to have intrauterine progress problems and very low beginning weight.

    “If cannabis is smoked regularly, this may bring about reduced oxygen ranges in the bloodstream which in turn might perturb growth,” Piomelli explained, incorporating that we do not know if this applies to other kinds of cannabis use like vaping or edibles.

    In accordance to Dr. S. Monty Ghosh, an assistant professor and medical professional of interior medicine, catastrophe medication, and habit medicine at the College of Alberta, these conclusions mirror the impact of cigarette smoking cigarettes for the duration of pregnancy.

    “It would be intriguing [to] discover if this was similar to cigarette smoking hashish or ingested hashish,” Ghosh reported.

    Ghosh states the chemical substances from cannabis may well be in a position to cross the placenta and attain the fetus.

    The American Higher education of Obstetricians and Gynecologists (ACOG), the American Academy of Pediatrics (AAP), and the Academy of Breastfeeding Medicine (ABM) all suggest versus making use of hashish merchandise for the duration of being pregnant and lactation.

    “It is greatest and most secure to resume smoking cannabis submit lactation because of to our restricted being familiar with of the results of hashish on the child. Restricting secondhand publicity from hashish smoke should really be a precedence,” says Ghosh.

    A new analyze has discovered that little ones who were uncovered to hashish, which includes CBD or THC, in utero might be at risk for obesity and substantial blood sugar later on in existence. The analysis provides to the rising evidence that hashish use throughout pregnancy may possibly be harmful to the baby’s health and interfere with their advancement.

  • Some Athletes Are Leaving the Field Behind for Their Own Good

    Some Athletes Are Leaving the Field Behind for Their Own Good

    As additional athletes and entertainers share their tales of dealing with depression or nervousness, authorities hope this will help normalize trying to find enable for psychological health and fitness fears.

    Previous month, an Ohio Point out College football player declared he would be retiring from the activity owing to psychological well being troubles and suicidal intentions.

    Harry Miller, an offensive lineman, posted on Twitter that he had turned to his coaching team to share his melancholy and suicidal ideas, and they connected him with psychological wellbeing care.

    “This story is a good case in point of a young individual in a place of impact, being open up about not only his psychological health issues, but the techniques he took to tackle them,” reported Jennifer Ferrand, PsyD, director of effectively-remaining for Hartford Health care. “Stories like this normalize assist-in search of and can assist youthful men and women to not really feel by itself in getting psychological wellness difficulties or suicidal ideation.”

    John Santopietro, MD, Medical doctor-in-Chief, Hartford Health care Behavioral Wellness Network and Senior Vice President, Hartford Healthcare, reported he is grateful for the athletes and entertainers that are talking out and advocating for their mental well being.

    “Now we have to do our career to create a process that will be there for people today,” Dr. Santopietro mentioned. “We owe it to them to make certain folks can access the treatment they need to have.”

    Dr. Ferrand claimed it also is crucial to understand the mentor and OSU workers who acted promptly and compassionately to join Miller with the enable he desired.

    “It’s all of our positions to glimpse out for 1 a further, and by speaking openly, displaying kindness and compassion, and sharing our personal stories we can remove the stigma related with mental health issues and support-looking for,” she stated.

    Miller arrived out with his statement considerably less than two months immediately after the suicide of Stanford goalie Katie Meyer, highlighting the battle quite a few college or university college students and college student athletes are experiencing. For some college students, returning to in-man or woman lessons and social things to do can cause stress.

    Miller shared in his Twitter submit that he is a large-achieving engineering scholar, and rejected the stereotype of his generation getting soft or dismissed for becoming dumb, and mentioned he hoped people would be taken more seriously when sharing mental wellbeing worries. Lots of men and women praised him for his openness and shared their possess tales or these of their young children they had shed to suicide.

    Miller said he tried using to appear back to taking part in with the Buckeyes but however struggled, so he decided retiring was the ideal alternative for him to make.

    If you or another person you know is in crisis, connect with the Countrywide Suicide Prevention Lifeline at 800.273.8255, textual content Household to 741741 or visit SpeakingOfSuicide.com/assets for supplemental resources.