We’re in the middle of a chip war, competing on production and policy with countries like China. But why have these tiny, tiny machines created such a global geopolitical footprint? 

The simple answer: as we’ve become more and more reliant on microchips they’ve simultaneously gotten harder to manufacture — creating rising demand for semiconductors for civilian as well as military uses. 

So what are microchips, and why are they so difficult to make? 

Scripps News producer Eli Kintisch goes to the National Institute of Standards and Technology for a better understanding of how these tiny yet essential pieces of technology are made.

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The United States has been celebrating Asian American and Pacific Islanders Heritage throughout May for the last 44 years.  

According to AsianPacificHeritage.gov, May is significant to the AAPI community because it honors the first Japanese immigrants who came to America in May of 1843. It also honors transcontinental railroad workers, a majority of whom were Chinese immigrants, who finished the project in May of 1869. 

SEE MORE: White House honors AANHPI Month discussing anti-Asian hate crimes

However, national recognition didn't begin until almost a century later, when President Jimmy Carter signed a bill into law in May 1979. The initial legislation marked seven days of the month as "Asian/Pacific American Heritage Week," starting on May 4. Then, in 1990, Congress passed legislation to observe the occasion for an entire month. It wasn't until 1992 that Congress passed additional legislation to officially declare May AAPI Heritage Month.   

SEE MORE: Being Asian Pacific Islander in America: Diversity within diversity

AsianPacificHeritage.gov defines Asian/Pacific as encompassing:
• The Asian continent
• The Pacific islands of Melanesia (New Guinea, New Caledonia, Vanuatu, Fiji and the Solomon Islands)
• Micronesia (Marianas, Guam, Wake Island, Palau, Marshall Islands, Kiribati, Nauru and the Federated States of Micronesia)
• Polynesia (New Zealand, Hawaiian Islands, Rotuma, Midway Islands, Samoa, American Samoa, Tonga, Tuvalu, Cook Islands, French Polynesia and Easter Island)

According to the latest data from the U.S. Census Bureau, there's been a nearly 30% increase in those who identify as Asian, Native Hawaiian and other Pacific Islander from 2010 to 2020. 

Amid the COVID-19 pandemic, hate crimes against the AAPI community soared. In January, the White House rolled out the first-ever strategy to promote safety and equity  for AAPI communities.

SEE MORE: Here's how Disney is celebrating AAPI Heritage Month

Below are resources to learn more about the culture, history and important figures of the AAPI community.
• Asian Pacific Heritage
• National Archives News Asian Pacific American Heritage Month
• EDSITEment! Asian American and Pacific Islander Heritage and History in the U.S.
• National Park Service Asian American and Pacific Islander Heritage
• Smithsonian Asian Pacific American Center

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Mold has a bad reputation, which is mostly well deserved. While there are types of mold that are useful to humans, like penicillin, mold is an unwanted invader in our homes, capable of ruining belongings and causing allergic reactions that include watery eyes, runny nose, sneezing, skin rashes and even asthma attacks. In particular, the dreaded black mold has been known to cause respiratory problems, including pneumonia, in people with chronic illnesses. That's why it's so important to know how to get rid of mold safely.While it's best to keep places like your shower, tile grout, and dishwasher spick and span, small spots of mold here or there — no matter how unsightly — shouldn't cause dire health issues. But it is crucial to keep mold from spreading further. Give it an inch and it could take 10 square feet. That's the amount of mold you can try to eliminate yourself before you need to call in a professional. Likewise, according to the Environmental Protection Agency, you should hire a pro if the mold damage was caused by contaminated water like sewage. Otherwise, chances are you can do the job yourself — especially with these handy tips. But when in doubt, call a professional.PreventionOf course, a good defense does nothing but help the offense, and because mold needs moisture to grow, unless you cut down or even banish damp from your home, mold will keep coming back. Here are some of the best methods to dry out your house:Install vents or exhaust fans in spots that produce moisture, like the bathroom, kitchen and laundry room. Keep bathroom windows open when showering or bathing if possible.Don't use typically damp spaces, like the attic or basement, to store belongings.Run dehumidifiers in especially damp areas, including the basement. Overall humidity levels should stay below 50%. Repair any plumbing leaks.Reseal grout around your bathroom's tile annually.Clean air conditioning drip pans and ensure the drain lines are flowing. Keep your home's gutters and downspouts clean of debris, and make sure water is draining away from the foundation.Act fast in the case of a water leak or spill. If wet areas are dried within two days, mold will usually not have time to grow. PreparationWhile cleaning moldy surfaces, it's crucial to protect yourself against airborne spores. The EPA suggests wearing an N95 respirator mask, as well as gloves that reach the middle of the forearm. If you're using a particularly strong cleaning solution or bleach, the EPA recommends gloves that are made of "natural rubber, neoprene, nitrile, polyurethane or PVC." Never touch mold without gloves and always wear protective goggles without ventilation holes to keep the spores out of your eyes.While there are a variety of name-brand mold removers that work well, including Clorox Tilex Mold and Mildew Remover, the best mold fighter might be simple household bleach. Dilute it before using, mixing a cup of bleach with a gallon of water. Be sure to vent the area you're working in to avoid harmful fumes, and never combine bleach with ammonia.Other mold removers include: Undiluted white vinegar, which you can use in a spray bottle on kitchen and bath surfaces. It's a lot gentler than bleach, so it's best to let it sit for an hour, and be prepared to follow up with household cleaner to get rid of stubborn stains.Hydrogen peroxide is also a bleaching agent and will kill mold. Use a 3% solution in a spray bottle, and let it on the stain for at least 10 minutes before rinsing. How to eliminate mold on tile and groutAreas of your home with tile and grout can be the most difficult to keep mold-free because they are the very spaces that are the dampest. The bleach and water solution works especially well on these surfaces — just be sure to let it sit for at least 15 minutes before scrubbing. If the mold has spread to your shower curtain, toss it in the wash, following the care instructions if it's fabric. If it's plastic, wash it in warm water, on the delicate cycle, using both laundry soap and bleach. Or spray it down with a cleaner like Clorox Tilex Mold and Mildew Remover. When in doubt, replace it.How to eliminate mold on fabricFound a big box of old, moldy clothes in your basement that you've kept stashed away for years? Chances are, you'll have to toss them. However, if mold has only been developing on a fabric for a few days — say, on a damp swimsuit — you can usually save it. Take the fabric outside to brush away as much of the mold as you can.If the item is washable, follow the care instructions, rubbing in detergent directly on the stain. Wash in the hottest water as directed by the label. For stubborn stains, soak the fabric overnight in oxygen bleach and water.Take fabrics that aren't machine washable to a dry cleaner. If an item is made of leather, bring it outside and wipe it down with the solution made from distilled white vinegar. Follow it up with an application of leather soap and warm water. Apply a leather conditioner.How to eliminate mold on walls, ceilings and floorsUnfortunately, there are some materials, like carpeting and ceiling tiles, that you will almost always have to replace if they've grown mold. Generally, the more porous the substance, the better the chance you'll have to ditch it. To clean surfaces like drywall and plaster, mix dishwashing liquid (one part) with bleach (10 parts) and water (20 parts) and wipe it over affected areas, allowing it to air dry without rinsing.To kill mold on wood, begin by vacuuming the affected surface and the area around it with a vacuum equipped with a HEPA filter. Mold that hasn't deeply penetrated the wood can probably be taken care of with a solution of one teaspoon of dishwashing liquid and a spray bottle of water. Spritz the mold and carefully scrape it away with a soft-bristled brush, drying the surface with a soft towel when finished. If this doesn't work, try equal parts undiluted white vinegar and water. Should the mold return, use a teaspoon of borax combined with a cup of water. Scrape away the outer layer, allowing the borax to permeate the wood, inhibiting future mold growth.How to eliminate mold on household appliancesJust like you need to keep an eye on bathrooms, kitchens and laundry rooms for mold growth, so should you make sure that you're regularly cleaning the appliances in them to keep mold in check. Refrigerators can be wiped down with distilled white vinegar; for coffee makers, fill the reservoir with half water and half vinegar and let stand for a half-hour. Run the mixture through a brewing cycle, toss it, and then run plain water through several more cycles.Washing machines should be cleaned every month. Run them empty, with bleach, on the hot water cycle. Check both washers and refrigerators for mold on door seals.How to eliminate mold on the exterior of Your houseJust like it is indoors, mold is a serious problem on the outside of your home. Over time, mold can damage your siding and decks. Bleach works well to clean everything from siding to brick, stone, and concrete, but it will kill plants, so be sure to thoroughly cover them with plastic before beginning any project using it.To rid your home's exterior of mold, apply a 1-to-10 mixture of bleach and water on problem areas. Scrub stubborn stains with a stiff bristle brush, and be sure to leave the solution on for 20 minutes before rinsing.

Yields: 8 servingsPrep Time: 25 minutesTotal Time: 5 hours, 55 minutesIngredientsFor the cheesecakeCooking spray, for pan3 8-ounce bars cream cheese, softened1 cup brown sugar3 large eggs1/4 cup sour cream2 tablespoon all-purpose flour1 teaspoon pure vanilla extract1/4 teaspoon kosher saltFor the crust1 sleeve graham crackers, finely crushed5 tablespoon melted butter1/4 cup brown sugarPinch of kosher saltFor the pecan topping 4 tablespoon butter1/2 cup brown sugar1/2 teaspoon ground cinnamon1/4 cup heavy cream1 3/4 cup whole or chopped pecansPinch of kosher salt DirectionsPreheat oven to 325º and grease an 8-inch or 9-inch springform pan with cooking spray. Make cheesecake filling: In a large bowl using a hand mixer or in a stand mixer using the paddle attachment, beat cream cheese and brown sugar. Add eggs, one at a time, then sour cream, flour, vanilla and salt.Make crust: In a large bowl, mix together graham cracker crumbs, melted butter, brown sugar and salt. Press mixture into prepared pan.Pour filling over crust. Wrap bottom of pan in aluminum foil and place on a baking sheet. (If you want to bake the cheesecake in a water bath, wrap bottom of pan and place in a deep baking pan. Pour in enough boiling water to come up halfway in the baking pan.) Bake until center of cheesecake only slightly jiggles, about 1 hour, 30 minutes. Turn off heat, prop open oven door and let cheesecake cool in oven, 1 hour, then remove aluminum foil and refrigerate cheesecake in pan until firm, at least 5 hours and up to overnight.Before serving, make pecan pie topping: In a nonstick skillet over low heat, melt butter and brown sugar until bubbly (keep heat low to avoid burning butter). Stir in cinnamon, heavy cream, pecans and salt until completely coated, then remove from heat and let cool and slightly thicken. You can make the topping up to an hour in advance and keep at room temperature; don't refrigerate as the butter will solidify.Release springform pan from cheesecake and spoon over cooled pecan pie topping. Serve.

At any given time, about half of all Americans are trying to lose weight — and we can assume it will be even more than that once everyone emerges from our collective bread-and-cookie-insulated quarantine cocoon. That means millions of people are doing keto, paleo, intermittent fasting, Optavia, Atkins and all the other diets that limit what, when and how you eat. And as you can tell from all those “before and after” Instagram shots, many dieters do lose weight — at least at first. But for the vast majority — some 98% — it inevitably comes back, leading to a national reckoning of guilt, disappointment and the biggest question of all: What am I doing wrong? Why can’t I keep off the weight?Here’s the truth: It’s not you. It’s biology.The dirty little secret of the dieting industry is that most diets are destined to fail. But we are still bombarded with the message that if we only find the right diet we will be thin — which has been conflated with "beautiful" in our culture — and all our troubles will melt away along with our love handles. “The diet industry is a $72 billion dollar business, so there's an extraordinary amount of money that’s hooked into selling the idea that there is something wrong with us, and if only we buy their product, we can find salvation,” says Lindo Bacon, PhD, associate nutritionist at UC-Davis and author of Health at Every Size: The Surprising Truth About Your Weight. But according to one well known study at UCLA, not only do most people eventually gain back the weight they lost on diets, but as many as two-thirds may wind up gaining back more. That type of “failure” can take a huge emotional toll, says Alissa Rumsey, RD, a certified intuitive eating counselor and the author of the upcoming book Unapologetic Eating: Make Peace with Food and Transform Your Life. “People who have dieted have been led to think that if you can’t lose weight, it's your fault and it's all about willpower — and there’s a lot of shame around that. But in reality, it has nothing to do with willpower.”What really happens to your body on a dietAt first, it’s simple math — as you decrease the number of calories you’re consuming (whether by counting points, eliminating categories of food, or restricting the hours when you can eat) you will certainly lose weight. But then your body and your brain catch on, and they try to stop the process. In essence, your body thinks you’re starving and it's trying to save you, protecting you at all costs. This is largely thanks to the hormone leptin, which is produced in fat cells, explains Dr. Caroline Apovian, professor of medicine and pediatrics and director of the Nutrition and Weight Management Center at Boston University Medical Center. “One of the main functions of leptin is to protect your fat stores, because you need fat to make sure that you have an energy source in case there’s no food available,” she explains. Leptin is what tells your brain you’re full — as you reduce the amount of fat in your body, you produce less of it, so you don’t get that same sense of satiety you once did after dinner or a midday snack. Instead, your body starts receiving hormonal messages saying, “All hands on deck! We have to get this person to gain weight!”One of the ways it does this is to send a message to your thyroid to slow down your resting metabolism rate (RMR) — the number of calories your body burns to keep you breathing and digesting. If you typically burn a certain number of calories a day at rest, your RMR may slow down to burning a few hundred fewer a day, as your body adjusts to hold on to as much energy as possible to use later. In fact, one headline-making study that followed contestants from The Biggest Loser six years after they appeared on the weight-loss show found that most had not only regained the weight and body fat they had lost, but their RMR had dropped from an average of 2,607 calories per day before the show to 1,900 calories a day six years later. The contestants’ slowed metabolisms may not have been the only reason they regained the weight, but it is true that the more you diet, the fewer calories you burn, meaning you have to restrict your diet even more to keep losing weight, or even to maintain your current weight.Your happy weightThis life-preserving system is called “defense of body weight,” and its goal is to keep you within a 10­ to 20 pound range, or your “set point” weight. Bacon describes the set-point system as similar to a thermostat, with your body constantly making adjustments to stay at the same weight. “There’s a certain fat level that your body wants to maintain, and when you drop below that range, your body's going to put all kinds of mechanisms into place to try to get you back in a healthy range,” Bacon says. “At first it will try to elicit your help, by making you feel hungry . But if that doesn’t work, it can get more aggressive, by slowing down your metabolism.” But wait, there’s more: Not only do you get the double whammy of feeling hungrier and having a slower metabolism, but the types of food you crave may change, too. “When you lose body fat because you're dieting, your hunger center is triggered, and that includes the rewards center, which makes you crave sweets because that’s the easiest way to get a lot of calories,” says Dr. Apovian. You might even get cravings for foods you would normally walk right by without a second thought, Bacon adds: “You're willing to eat anything because your body's trying to just get you the calories that it wants to restore.” Losing touch with your own hungerAnother side effect of dieting: When you pay attention only to external rules of what and when to eat — and how guilty you should feel if you eat the “wrong” thing — you can become disconnected from the cues from your own body, says Rumsey, who points out that researchers have seen some of the same behaviors — such as binge-eating and bulimia — in people who are dieting and in people who are dealing with a true scarcity of food. “We get disconnected from our feelings of hunger, fullness, and satisfaction. And we also lose that sense of food as being something we enjoy, that feels good in our body,” Rumsey says. But what about all those people losing weight and keeping it off?Attention, anyone who is reading this article and saying, But what about Rebel Wilson, Adele or Jennifer Hudson? How did that guy Matt from college drop 50 pounds and keep it off for years?: For more than 20 years, the National Weight Control Study has tracked more than 10,000 people in the 2% who have beaten the odds and maintained a weight loss of more than 30 pounds for at least five years, and it found that they do it with constant vigilance, says Dr. Apovian. But obsessing about your weight every day and considering what you eat every meal is a huge commitment — and for many people, it's just not a realistic (or desirable) way to spend your mental energy or time, especially if you're working full-time or juggling family care. What happens when you go on vacation, get too busy to cook or are stuck at home during a pandemic? The fear and guilt from slipping just once or twice can throw your entire regimen off, leading to renewed resolutions to be stricter with yourself. It's a setup for more guilt, more vigilance and more all-too-human "slipping up." Wash, rinse, repeat. So what can I do to be healthy? But when you start to look at health and well-being as separate from the numbers on a scale (and yes, you can be perfectly healthy without being thin), a whole new way of living comes into focus. “It’s about food and nutrition, but also movement and stress management and coping skills — all those things coming from a place of self-care,” Rumsey says. “It’s making decisions about what to eat not from a negative place of restriction and control, but from a place of taking care of yourself. It’s about coming back into your own body and figuring out what that looks like for you.” Through the practice of intuitive eating, you replace an external set of dietary rules with the wisdom of your body. "You learn to pay attention to the physical sensations that arise in your body and let those cues guide you,” Rumsey explains. You can also find some kind of exercise that brings you joy — whether that means long, meditative walks, Zoom dance classes or playing softball every weekend with your friends—since movement is crucial not only for brain and heart health, but keeps your metabolism humming along. What do you get from saying good-bye to commercialized restrictive diets and respecting your body, in whatever beautiful, healthy shape it comes in? "There is a real sense of freedom that comes from not thinking about food all the time, not feeling guilty, and being able to just eat a meal and move on," says Rumsey. "I've had clients say, 'I have to find a new hobby — I have so much extra time in my day from not obsessing about food!'"

Video above: 8 tips to help you organize your child's closetChances are you have considered reorganizing your closet over the last few months. Granted, you might not have actually gotten around to doing it — but you have likely thought about it at some point.Perhaps you've got to a point where you can't move the hangers on the (very full) rail. Or maybe you've forgotten what it's like to be able to close the doors to your closet, as the clothes are literally overflowing.If you're at that stage, we have got just the thing. What if we told you there's a super easy way to multiply your wardrobe hanging space? The best part is it only requires one thing: empty cans.What to doStart off by removing the pull tabs from a few empty cans. The amount you'll need is determined by how much storage space you want to free up. Start by using five to 10. Next, remove one of the hangers from your wardrobe and slip the pull tab over the hook on top of the hanger. Then, take another clothes hanger and hook it onto the other metal loop on the tab. As you go, you can see this immediately frees up space on the clothes rail, with your clothes hanging vertically as opposed to horizontally.You can repeat this process multiple times. It is recommended that you hang items in groups of three, which should triple your rail space without adding too much weight to the starting hanger.Watch the TikTok hack in full here:

Ah, there it is again — hunger, causing your stomach to grumble and your mind to drift away from the task in front of you. "Didn't I just have lunch an hour ago?" you might ask yourself as you make your fifth trip to peer into the fridge again.If you constantly feel hungry no matter what you're eating, it's time to think about what you're putting on the plate. Sometimes, an unchecked increase in appetite can be explained by other health conditions or life situations, or even by medications you take. But more often, there may be other choices you're making during the day that might unintentionally add fuel to your endless appetite. Below, with the help of a panel of health experts assembled by Good Housekeeping, we explore some of the reasons you may be feeling hungry all of the time — and how to fix them, starting right now. You're actually very, very thirsty. Believe it or not, sometimes our body processes thirst in the same way that it processes hunger, and you could be mistaking the two. Stefani Sassos, MS, RDN, CDN, the Good Housekeeping Institute's registered dietitian, explains that how much water you drink directly influences how "satiated" (full!) you feel during the day. "My biggest tip is not to wait until you're 'thirsty' to grab some water — chances are that you're already dehydrated if you're feeling thirst or dry mouth," Sassos says, adding that most women need to consume at least 72 ounces of water each day (but that formula may depend on your size and activity level). "Set a schedule for yourself to space out your water intake throughout the day and make it a priority." Plus, upping how much water you're drinking on average may be a boon for weight loss if you're dieting or exercising, as Sassos links being properly hydrated to active metabolic rates throughout the day. How do you know if you're actually thirsty and not truly hungry in the moment? Try drinking a glass or two of water before you decide if it's time to eat again, and wait a few minutes. "You'll be able to gauge whether you're truly hungry or just thirsty," Sassos says. Your eating doesn't match your activity. Meaning, you may be missing out on a much-needed meal (like breakfast!) when you're burning through a bunch of energy during the day — or, you're mindlessly eating when you're simply bored on the couch. Comprehensive research establishing the link between hunger and physical activity is lacking, but as Sassos points out, limited research suggests that exercise may trick your body into suppressing appetite during a workout (your body temperature may have something to do with that phenomena). If you're not eating wholesome meals before or after prolonged activity — cycling, running, swimming, lifting weights, as examples — you may be setting yourself up for intense hunger later in the day. "You need proper nutrition to help repair your muscle," Sasso says.Conversely, you may be engaging in distracted or mindless eating when you're sedentary (think: on the couch, at your desk or in the car). "If you're sedentary most of the day and not doing much, boredom can certainly entice you to eat more," Sassos says. "If you just ate and know you should feel full, but are bored and want to eat more, consider distracting yourself — pick up a book, or actually get up and exercise! If I know I'm just bored and not hungry, I'll hold a plank for a minute and that craving will go away."Your meals are lacking in fiber.Fiber is that magical ingredient that makes a meal feel really filling as opposed to something that doesn't really satisfy you after you've finished eating, explains Dr. Julie Benard, a board-certified pediatric obesity medicine specialist and a pediatrician within the University of Missouri Health Care system. "A diet low in fiber can cause frequent hunger, as fiber is broken down slowly by our gastrointestinal tract, which leads to more stable blood sugar levels… and therefore less feelings of hunger," she says. You're doubling down on the wrong kinds of carbohydrates.Dr. Benard and Sassos don't want you to believe all carbs are bad: Whole grains, fruits and vegetables all contain naturally occurring carbohydrates, and they are definitely pillars of any healthy diet. Refined carbohydrates, however, should be enjoyed occasionally. White breads, pasta and pastries, among many other items that are also high in saturated fats and sugar, cause a spike in insulin, a hormone that helps regulate blood sugar. "We get an initial burst of energy and satiety from these starchy and sugary treats, but then insulin causes our body to burn through that sugar quickly," Dr. Benard explains. "This leads to subsequent rapid declines in blood sugar that trigger our feelings of hunger once again." You're eating way too much sugar.Sugar is a carbohydrate too, and it's often the main ingredient in refined carbohydrates. You probably are sick to death of hearing about that afternoon "sugar crash," when your blood sugar plummets after eating something very sweet, which later causes you to reach for even more food to help you get your blood sugar back up again. But did you know that repeatedly working your way through this cycle may cause lasting damage? Sugar and refined carbohydrates play into constant elevated blood sugar that can lead to insulin resistance, when your body can't use glucose from your blood for energy (a form of prediabetes), Sassos says. "Interestingly enough, insulin shares similarities with leptin — a hormone that helps to regulate appetite and weight control," she explains. "Lepin and insulin actually directly regulate each other, and in the case of insulin resistance, this will cancel out the 'appetite-control' effect and can lead to a vicious hunger cycle." Sugar is naturally found in nutritious items like fruits, but if you can identify snacks in your daily rotation that are high in added sugars or processed carbs, those are some of the first items you should cut back on. You're also missing out on protein.If you're new to trying out a vegetarian or vegan diet, this could be especially true. Protein doesn't just mean red meat. It includes lean fish, poultry and plant-based items like tofu or lentils. "A diet low in protein can also lead to frequent feelings of hunger, even though one may be consuming a higher amount of calories," Dr. Benard says. You're skipping breakfast, or a substantial lunch.This is why you may always fall prey to a post-lunch (or dinner) snack later on. "A lot of people will tell me they're 'being good' with their nutrition up until the afternoon, where cravings hit and they just fall off the wagon," Sassos explains. "When I go to analyze their 'good' mornings, it's usually just low-calorie! Restricting yourself early in the day actually may set you up for failure as the day progresses." There's been a lot of debate around skipping breakfast, and some dieters swear by restricting their meals to certain hours of the day (often referred to as intermittent fasting). Regardless of when you choose to eat your first meal of the day, it should be full of nourishing items alongside plenty of water, Sassos recommends. "I’m a fan of bulking up that breakfast and lunch meal with lean protein, healthy fiber, and tons of vegetables to keep you full for hours," she says. "Eating fiber in the morning can help to control afternoon cravings, and I like to look at it as making an investment to help you have a successful day." You're engaging in emotional eating.Feeling hungry might be a side effect of purposefully not feeding yourself because you feel that you've "lost control," says Dr. David Schlundt, an associate professor of psychology at Vanderbilt University and a member of the university's Diabetes Research and Training Center. "Food provides some temporary relief from negative emotion, but hunger is rarely the trigger for emotional eating… It's a problem when people impose unrealistically strict dietary rules on themselves," he says. For example, if you believe that you shouldn't eat breakfast because it'll make you gain weight, then you will likely feel hungry when you skip it — and then break other self-imposed dietary rules. "An example might be that you believe donuts are bad, but when you're hungry and there's a donut in the break room, you pick up two when no one is looking," Schlundt explains. "This becomes a problem not because you took in calories — your body was telling you to do that — but because the perceived rule violation is a negative experience leading to guilt, self-blame, and abstinence violation. This is the extended loss of control that occurs as a result of your self-defined dietary violation." This behavior can lead you to be extremely restrictive in what you eat, when you eat or how much you eat later on, Schlundt says, all factors that can influence your appetite. You're not getting enough sleep. Not getting enough rest at night may inadvertently affect how much you're eating throughout the day, especially if you're frequently getting less than 7 hours of sleep. "Feeling sleep deprived can do a number on our will power, as we then tend to not make the best nutrition choices," Dr. Benard says, like easy ready-to-eat items containing refined carbs and sugar. "On a hormonal level, some studies also suggest that a lack of sleep may be associated with lower levels of leptin — our 'feeling full' hormone — and higher levels of ghrelin — the hungry hormone." These hormones may be at the heart of why sleep deprivation has been associated with excessive weight gain over a longer period, Sassos says. A landmark study published in the American Journal of Epidemiology followed 60,000 women over 16 years while recording their sleep habits and dietary functions alongside other lifestyle aspects; it noted that women who slept 5 hours or less per night had a 15% higher risk of becoming obese, and were 30% more likely to gain 30 pounds in the same time frame compared to women who slept 7 hours each night. You're letting your head decide when you eat, not your stomach."I like to categorize cravings by whether they're coming from above the neck or below the neck," Sassos explains. "Above the neck cravings are emotional, often come on suddenly, and aren't satisfied even if you do eat a full meal. They may trigger feelings of shame and guilt, and you may feel like you have no control over your food choices." On the flip side, then, "below the neck" cravings are actually a sign of physical hunger that you shouldn't ignore, Sassos says. "These cravings build gradually, and many food options sound appealing. Once you're sensibly full, the cravings go away. Below the neck cravings aren't associated with any feelings of guilt or anger, but rather you feel satisfied — or even relieved — after eating that particular item or meal." You may be experiencing depression, or another mood disorder. Stress has a terrible way of impacting much of our lives, including how much we eat; the flight-or-fight response associated with stress can lead to an increase in hunger later on. But more seriously, Schlundt says that a severe, sustained change in appetite is one of the main symptoms of major depressive disorder. "There are two types of people: Those who eat more when depressed, and those who lose interest in food when depressed," he adds. "Eating more when depressed may be more complicated than just increased hunger. It is probably some degree of loss of control over behavior rather than hunger alone." You may have diabetes or an overactive thyroid. Underlying conditions like these can be the source of your insatiable appetite, but this is probably the least likely explanation for feeling hungry all the time. "Increased hunger can certainly be a sign of diabetes, alongside increased thirst or frequent urination," Dr. Benard says. "It also could be a sign of hyperthyroidism, which goes hand in hand with an increased heart rate, feeling jittery or losing weight without trying… There are rarely genetic changes that can lead to insatiable hunger as well."

CNN —

It's hot out there, and all we're thinking about is ways to cool down -- or just finding any excuse to eat more ice cream.

National Ice Cream Day is Sunday and we've got the scoop for you.

Here's everything you should know about the holiday.

Where did ice cream come from?

Our love for ice cream goes way, way back. Thousands of years ago, people around the world figured out that cold + sweet = a delicious combo.

Records show that some of history's most famous leaders enjoyed cold treats, from Roman emperor Nero to Alexander the Great. Even King Solomon was fond of "a snow-cooled drink at harvest time," according to some Bible translations.

Historians believe the ancient Chinese were the first to develop a cool, creamy treat that resembles what we enjoy today. In the 1500s, ice cream started to spread through Europe, though at first only aristocrats could afford it.

No one knows for sure when ice cream made its way to the United States, but at least a few Founding Fathers were fans.

Thomas Jefferson wrote down 18-step instructions, the first known ice cream recipe recorded by an American. And George Washington reportedly dished out $200 in a single summer to get his frosty fix. In today's dollars, that's a lot of money.

When did the U.S. create National Ice Cream Day?

Thanks to President Ronald Reagan, National Ice Cream Day is legit.

In 1984, he signed a proclamation that declared July to be National Ice Cream Month. The third Sunday of that month, which this year is July 18, became officially known as National Ice Cream Day.

The proclamation -- No. 5219, to be exact -- describes "a nutritious and wholesome food, enjoyed by over 90 percent of the people in the United States."

Although we can't vouch for his stats, it does sound pretty accurate. Right?

What's the most popular flavor of ice cream in the U.S.?

From Neapolitan to chocolate chip cookie dough, there's no shortage of flavors.

That's not all. You can also get it nitrogen-blasted, hand-rolled or charcoal-infused.

Ice cream can even be made without the help of cows. Biotech company Perfect Day debuted a lab-grown dairy ice cream that uses genetic engineering to recreate the proteins usually found in cow's milk.

Still, the top flavor in the United States? Plain old vanilla, according to the International Dairy Foods Association.

So, this weekend, don't think of your sweet tooth as a guilty pleasure, but maybe a patriotic duty.

If you hope to retire within the next decade, now is a good time to map out a strategy. Having a well-thought-out plan will minimize the stress that comes with such a big transition -- and maximize your financial security.

"It takes at least three years to run through all of the adjustments and thoughtful discussions to be had. There are quite a few variables, so it is important to build solutions rather than attempt to craft it all in a year," said San Diego-based certified financial planner Leonard Wright.

Here are five key issues to consider as you begin to tailor a plan.

1. Figure out what you'll be spending

Most people want to be able to have enough money in retirement to maintain their quality of life. Well, how much is that quality costing you?

"The single biggest thing that someone can do to help themselves with retirement planning is figuring out what they spend now," said Ann Minnium, a certified financial planner based in Margate City, New Jersey.

Create a list of your present-day expenses. Then edit it to better reflect what you'll likely be spending 10 years from now.

So, for instance, cross off current expenses that won't be an issue when you retire, such as those college tuition payments you no longer will need to make, or a mortgage that might be paid off.

Then add new expenses you are likely to incur, such as the cost of unsubsidized health insurance if you retire before you qualify for Medicare. Think, too, about anticipated costs over time if your health declines.

Consider as well what vision you have for how you want to spend your time in retirement, Wright suggested, like travel or hobbies. Then figure out the costs associated with those activities.

Also if you're someone who buys a new car every few years, put that on the list too.

In terms of living expenses, do you plan to move to a lower-cost area when you retire?
"Do some reconnaissance first," Minnium suggested, like visiting locations on your wish list to get a better feel of what things cost there.

2. Set up a more conservative portfolio

Unless you have a sizeable pension, your accumulated savings in a 401(k) or 403(b), IRAs and brokerage accounts are likely to be your biggest source of financial security, followed by Social Security.

Your nest egg will be near its highest point as you approach retirement.

Which is why you want to do all you can to protect it against major market downturns, which are inevitable. But the riskiest time for such a downturn is in the five years before you retire and the five years after because you will start drawing down from a portfolio that has not had a chance to recover, Minnium noted.

So in the run-up to retirement, she suggests moving money away from stocks, and keeping a bigger portion in more stable investments, like bonds or cash. "Invest more conservatively during that time, with a smaller allocation to equities. You can start adding more equities again [once you're several years into retirement.] It's not a permanent decision," she said.

3. Figure out how much in savings you'll need to withdraw

The biggest psychological adjustment for everybody when they first retire is not having a steady paycheck anymore.

"It feels like you're taking away a security blanket," Wright said.

Another big adjustment is moving from an accumulation mindset -- after all, you've been focused for decades on building up your savings -- to a preservation mindset so that you don't outlive your money.

To figure out how much you'll need to draw from savings to help meet expenses, first figure out what fixed sources of income you'll have coming in from pensions and Social Security benefits.

(Consider, too, how your Social Security benefits will differ depending on when you first claim them -- either early at age 62, at your full retirement age or at age 70, after which point your benefit will not increase further.)

Then subtract that fixed income amount from your assumed monthly expenses to figure out how much you'll need to draw from savings to fill the gap.

4. Strategize how to draw down your nest egg

The discussion about how much to withdraw from savings so that you don't outlive your money often centers around withdrawal rates -- is 4% a year feasible? What happens if I draw down 5%?

But equally important is where you draw your money from and when.

That's because you'll likely have taxable sources such as a 401(k), and non-taxable sources like Roth IRAs, as well as market-dependent accounts (e.g. stocks and mutual funds) and non-market dependent income (e.g., pensions, annuities and cash).

You also will have to take required minimum distributions from your traditional IRAs starting at age 72, whereas Roth IRAs do not have any such requirement.

Your goals should be to minimize your tax bite and buffer yourself against any market downturn.

"The key is not having to sell equities in a down market," Minnium said.

So, for instance, if your sources of non-market dependent income aren't enough to fill the gap that your equity withdrawals provided, you might decide to use a home equity line of credit to tie you over, or tap the cash value of a life insurance policy, she suggested.

5. Get outside help creating a plan

Setting up a financial plan to retire within a decade can get complex.

And it's made more so by periodic changes to rules governing retirement vehicles, such as those in the SECURE Act of 2019 and its sister legislation currently under consideration called the Securing a Strong Retirement Act of 2021.

So even if you don't want to pay someone else to manage your nest egg on an ongoing basis and charge you a percentage of your assets, you might invest a few hours to work out a roadmap with a fee-only certified financial planner who specializes in retirement issues.

To find one, check the Garrett Planning Network and the XY Planning Network.

The month of June is Pride month, dedicated to the members of the LGBTQ+ community. As you celebrate this year, don't forget about your transgender friends, family and community members.Pink, blue and white are the colors that make up the Transgender Pride flag. Read on to hear about the history of the now iconic flag and what the colors on it actually mean.What is the history of the flag? Navy veteran and transgender woman, Monica Helms created the Transgender Pride flag in 1999. She told the Daily Beast in 2017 that the idea for the flag just "came to " one morning as she woke up. "Not a dream," she clarified, calling it more of a "divine intervention." "When you wake up and you’re still sort of groggy and everything but you’re starting to think and your mind is starting to fill with images — that’s when it came to me."Monica brought the flag with her to the 2000 Phoenix Pride parade, where she flew it for the first time. That original flag was acquired by the Smithsonian’s National Museum of American History in 2014.How did it gain popularity?When Monica brought the flag to Phoenix Pride in 2000, many were immediately interested in the design. "This was for me and if nobody had embraced it, it still would have been OK for me. It would have been my flag," she told the Daily Beast. "But then, people started seeing it and they thought the pattern was great and they liked the reason for the colors and it just took off." Monica continued to take the flag to various parades and events and eventually, the design caught on. "The speed with which the flag’s usage spared never fails to surprise me, and every time I see it, or a photo of it, flying above a historic town hall or building I am filled with pride," she said in her 2019 memoir "More Than Just A Flag."What do the colors mean? Monica purposefully designed the flag so that, no matter how you hold it, it looks the same. "This symbolizes us trying to find correctness in our own lives," she said, according to Pride.As for the colors, those have a lot of meaning as well. "The light blue is the traditional color for baby boys, pink is for girls, and the white in the middle is for those who are transitioning, those who feel they have a neutral gender or no gender, and those who are intersexed," Monica explained.