Ebola Outbreak Highlights Struggle for Science in Africa and Inequalities in Global Health Research

As authorities scramble to contain the spread of Ebola, it helps to take a step back and examine why the science has not kept pace. Despite some promising advances in immunotherapy, there remains a great deal we haven't learned about the virus. In part, the lack of research in "non-profitable" infectious diseases occurring in underprivileged countries has left threats like Ebola largely unaddressed. In addition, inequalities within the system of international scientific collaboration have hindered African researchers from leading the way against diseases ravaging their continent.



Similar concerns were echoed by the director of the National Institutes of Health, Francis Collins, who acknowledged in a recent interview that the quest for an Ebola vaccine in the United States had been slowed by a combination of lack of interest from the pharmaceutical industry and domestic budget cuts to basic research. With the arrival of the first Ebola patient on U.S. soil, however, the urgency to find a cure has hit home.



Nonetheless, individual states cannot be expected to replace what needs to be a coordinated effort. Speakers at a security meeting last month acknowledged that investing in Africa's ailing healthcare infrastructure, while necessary, was unsustainable. What is needed are African solutions aimed at paving the way for science-based economies. In the words of Dr. Nkem Khumbah, "Africa needs science, not aid."



Enter global health science. The past two decades have seen a rapid rise of academic programs in the United States under the label of "global health science" -- global health aimed at balancing the dual objectives of encouraging scientific collaboration opportunities with resource-poor countries and protecting against global health threats that disregard national borders. Its principles espoused notions of equal scientific partnership aimed at capacity building and leadership development in countries with limited resources.



For international researchers, collaboration was seen as a welcome opportunity to further their careers by publishing in high-impact journals that are almost exclusively found in Europe and the United States. A combination of domestic and international grants would allow African researchers to focus on diseases that are considered Africa-specific, such as tropical infections.



However, and despite promising indications that science in the continent is gaining momentum, the majority of local laboratories still fail to meet the basic requirements set out by the World Health Organization. Africans account for a mere 1.1 percent of the world's scientific researchers, and, more alarmingly, there are fewer than 5 million students of higher education in sub-Saharan Africa, a region with a population of more than 1 billion.



As the current Ebola crisis has highlighted, the funding, mentoring and research on Ebola are still performed in centers located in Europe or North America, which, as we have seen, is not always viable. There are few if any academic programs that are dedicated to the research of Ebola in Africa. So why hasn't the global health science initiative delivered on its promises?



In her book Scrambling for Africa: AIDS, Expertise, and the Rise of American Global Health Science, anthropologist Johanna Tayloe Crane traces the structural inequalities inherent in the system of global health science that have hindered progress on another virus: HIV. Science, as currently deemed legitimate by leading journals, has become increasingly "molecularized" and technologically mediated. In the context of today's global science, clinical expertise and other "qualitative" knowledge that has been acquired through years of exposure to a particular disease are considered less valuable. In the absence of specialized laboratories, many international collaborators often find themselves relegated to the role of "sample providers" and in some cases lose authorship.



Contrary to popular belief, philosophers argue that science is not socially neutral. The American philosopher Thomas Kuhn emphasized that scientific truth is defined largely by consensus within the dominant scientific community and undergoes periodic "paradigm shifts." As such, scientific truth is not determined by the linear accumulation of "objective" criteria alone and is heavily influenced by consensus within society. Nowhere is this influence more evident than in the arena of international scientific collaborations.



Under the header "Molecular Politics of HIV," Crane highlights how the research of HIV has, until recently, focused on a particular genetic subtype that is predominant in North America, Europe and Australia and has subsequently been used to establish all we know about antiretroviral therapy and drug resistance.



As a result, despite the noblest intentions of their counterparts in the United States, collaborators in underprivileged countries usually find themselves consigned to positions of dependency. Many complain that they are not involved in the planning of collaborative projects, their voices not heard and the structural challenges they face at home not acknowledged. For African scientists, this has often led to frustration and has had a detrimental impact on the amount of effort they are willing to invest.



The importance of allowing African academics to pursue equal career ambitions and become leaders at the international level cannot be understated from a health security perspective. Only then will these academics champion their own homegrown innovative solutions and create self-sustaining and robust health science infrastructures.



As Ruth Katz of the Aspen Institute writes on the current Ebola crisis:



For too long, the history of infectious diseases has been that of ignoring a threat until it nears disaster.... To get ahead of the curve, we need a renewed commitment to research and action, and enough resources to put more public health boots on the ground, both at home and abroad.





The global health initiative can deliver. However, its policy makers and leaders need to be conscious of the inherent inequalities within the highly competitive academic environment. Active steps need to be taken in order to ensure that the current collaborative system is more inclusive of the career aims and ambitions of those whose lives are directly affected.



from Healthy Living Blog on The Huffington Post http://ift.tt/1xJr3P0

Major Police Group: Mandated Treatment Can Help Some Mentally Ill

The International Association of Chiefs of Police (IACP) approved a resolution calling for greater use of mandated treatment, commonly known as assisted outpatient treatment (AOT), at their annual meeting in Orlando, Florida. Research shows that AOT reduces arrest, suicide, involuntary hospitalization and violence by the most seriously mentally ill, all of which require a police response.



AOT allows judges to order a small group of the most seriously ill to stay in six months of mandated and monitored treatment while they live in the community. It is limited to those who have already accumulated multiple episodes of homelessness, hospitalization, violence, arrest or incarceration associated with going off treatment. U.S. Rep. Tim Murphy (R-Pennsylvania) included funding for AOT in the Helping Families in Mental Health Crisis Act (H.R. 3717). The National Sheriff's Association, the U.S. Department of Justice, and the National Alliance on Mental Illness (NAMI) previously endorsed AOT.



There are now 10 times as many mentally ill incarcerated as hospitalized. New Windsor, New York, Police Chief Michael Biasotti conducted a survey of 2,400 senior law enforcement officers and recently told

Congress
:



We have two mental health systems today, serving two mutually exclusive populations: Community programs serve those who seek and accept treatment. Those who refuse, or are too sick to seek treatment voluntarily, become a law enforcement responsibility.





He believes AOT will help return care and treatment of the seriously mentally ill back to the mental health system, where it belongs. Chief Michael Biasotti and outgoing IACP President Yost Zakhary were responsible for obtaining the IACP endorsement.



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A Mobile Health Innovation That Could Help Stop Ebola

Developing countries don't have the high-tech equipment needed to quickly diagnose the disease, but they do have millions of cellphones. One UCLA professor has a way to turn those phones into diagnostic centers.



There are 6.8 billion cellphone subscriptions in the world. Even when you consider that some people have more than one subscription, that means that an incredibly high percentage of the world's 7 billion people now have a mobile phone.



Although most of us use our phones for things like texting, taking photos and playing games (in addition to the occasional phone call), there's a movement out there to harness the power of that giant community of cellphone users to help people living in the poorest countries on Earth.



Dr. Aydogan Ozcan is a member of that movement. The UCLA engineering professor is turning mobile phones into diagnostic centers that can be used thousands of miles away from labs with expensive hospital equipment.



Ozcan has created software and hardware that turn cellphones into microscopes and diagnostic machines. With the addition of a 3D-printed microscope, a field worker in Africa can quickly scan the blood of an HIV patient to see how the virus is reacting to medicine. Workers can take water samples to test for E. coli in a stream or well, and epidemiologists can connect data points to quickly see where diseases are spreading.



"We are trying to democratize the landscape of measurement tools," says Ozcan.



Ozcan's work could make a huge difference in the fight against Ebola in Africa. The power of mobile health solutions is already being seen on the ground in Africa, where Ebola has killed more than 2,400 people since March. Apps have helped educate people about the disease and how to protect themselves against it, and a social-media program spread information about Ebola in Nigeria so quickly that it's being credited with helping limit the scope of the disease in that country.



But Ozcan's work goes one step further by creating hardware that makes it possible to use cellphones in entirely novel ways. One of the secrets to Ozcan's work is that camera phones have improved so rapidly, from 0.2 megapixels not too long ago to 40-plus today. Thanks to Moore's law, the cameras are only going to continue to improve.



"What do you do with 40 pixels?" asks Ozcan. "We convert them into a microscope that can look at cells, bacteria and viruses."



Ozcan's microscopes work without the addition of fancy lenses by actually photographing the shadows cast by cells. (You can watch his TED Talk on the new technology here.) The shadows are like fingerprints, and specialized apps on the cellphone use algorithms to reconstruct the cell images and translate them into information that can be read by a field worker without a degree in pathology.



Ozcan has also created specialized diagnostic test readers. A blood or mucus sample interacts with chemicals in the reader to show whether the sample is positive or negative for specific diseases. Advances in 3D-printing technology and the global prevalence of cellphones mean that the reader can be produced cheaply enough to be distributed in impoverished locations. Today, workers are using this technology to screen for HIV. In order to test for Ebola, another company needs to create a solid diagnostic test to recognize the Ebola signature. That is already in the works. Then Ozcan's technology can be used to scan bodily fluids for the disease.



"We could convert Ebola into an optical signature," says Ozcan.



Although Ebola wasn't previously on his radar, Ozcan expects to be partnering with diagnostic companies and creating new software for Ebola over the next few months.



These kinds of technological innovations will mean the difference between life and death for millions of people. If Ozcan's technology had been available to test for Ebola at the start of the year, maybe the latest outbreak would already be contained and the current panic in places like the United States would seem like something out of a fiction book.



Ozcan's invention is just more proof that we're on the verge of great technological breakthroughs thanks to the ubiquity and power of cellphones. They can already be used as stethoscopes, to monitor blood sugar in diabetics and even to help people stop smoking. As cellphones become more powerful and prevalent, expect them to bring health and innovation to every corner of the globe.



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Bringing Money Matters to Light

Recently, a friend asked if I have money wisdom to share. I contemplated what the symbol called money really stands for, and how it serves us in honoring our giving and receiving energies. My consequent reply may be of value not only to her, but also to you!



Here are five truths that can serve to ease money angst:



1. "If you get nervous, focus on service." -- Doreen Virtue



Years ago, my teacher, Doreen Virtue, shared this principle with us. I recall sitting in her seminar, and scribbling it in my journal. I often repeat this adage: "If you get nervous, focus on service." Rather than thinking, "Why don't I have enough money?" it is useful to shift perspective. It is useful to shift from, "WHY DON'T I...?" to "LET'S SERVE." That is, let's ask, "How can I be of service?" or "What can I do to make my corner of the universe brighter?" When we shift gears from "me" to "we," miracles manifest in money-oriented matters. Truthfully, when we excessively focus on "me and mine," we grow our egos. Conversely, when we obsessively focus on giving and sharing, we develop our spirits. Of course, it is best to give and share in balanced ways. Yet anyone serious about walking a spiritual talk must align with giving and sharing, as a way to demonstrate caring. As we offer that which we have that is of value, and value ourselves in the process of doing so, money naturally flows to us.



2. Most of what upsets us about money isn't actually about money itself.




The upset is usually related to self-esteem and self-worth; these issues can be worked out via tending to the second and third chakras. As a chakra enthusiast (someone who helps people to heal their chakras), I support people in gently opening their subtle energy centers. These energy centers have to do with: sexuality, confidence, creativity, and financial flow... among other topics! I love engaging in this work, because adjusting our personal energy changes our external reality. Simply put, external happenings are informed by internal energy.



3. Often what terrifies us about money is what terrifies us about living, in a super honest way.



We aren't scared about having 100 dollars left in our bank accounts. We are actually scared about not trusting ourselves, and others enough to admit that things are headed in this direction. We aren't scared about filing for bankruptcy. We are actually scared that the people whom we thought loved us won't be there, after we share that we're filing. We aren't afraid that we will become financially successful. We are actually afraid that suddenly family members who weren't interested in us will become interested. We aren't afraid of overspending online. We are actually afraid that our shopping habits reveal a lack of fulfillment that becomes evident via our behavior. Once we see our fears for what they are, we can ease up on this money thing. I wonder if most "money worries" are best solved with a financial advisor. Or are they perhaps best solved with a psychologist? By identifying the fears-behind-the-fear, life feels more like Christmas and less like Halloween.



4. When we release judgments around people who have moola, we let it in.




I used to think: People who have money are selfish. Now I don't mean a self-preserving kind of selfish. I mean a withholding kind of selfish. I didn't openly share this belief; it quietly lived in my subconscious mind. I developed this belief, because as a child, I experienced several adults (who seemed to always have money), as emotionally distant, thus selfish. Since then, life has shown me that reality is more complex than what I once experienced. As I realized that one can be emotionally generous while being financially affluent, a lot shifted.



I also realized that once someone has enough money to free up financial anxiety, then she can place attention elsewhere, like on causes she cares about. Having money, and choosing not to circulate it in the world can be greedy. And greed is fear-based, so we don't want to go there. On the other hand, the flip side (consistently not having enough money) can also be greedy. Not having enough can be greedy, because it makes someone reserve nearly all of one's personal energies... these energies could be better utilized to care for people around us. Having enough (and even more-than-enough), money to support one's self, and those one wishes to support, is just right. When we feel secure about our own worth, we neither need to clench our money too tight, nor let go of it too quickly. We also allow for a moderate circulation of abundance in our lives. We allow for this circulation, knowing that we'll always have plenty with which to play and pay.



5. God wants us to be okay.



As a theist, I've had my share of struggles when it comes to beliefs related to spirituality and money. Ultimately, it helps to remember that God wants the best for us. God, by nearly any definition, wants us to be okay. I'm not convinced that God deeply cares as to whether we're rich or poor, or something in between. God's love for all of us surpasses preoccupation with wealth, class, and status. Yet I am convinced that God does care, like any good parent, as to whether we experience a decent, daily life, enjoy a healthy lifestyle, and consistently eat. In the context of our world civilization, money supports us in meeting our material needs; money even supports us in exceeding them. Of course, money isn't everything; yet, if God is a loving God, and my hypothesis that God wants us to be okay is correct, then it's also okay with God if we have money. So... let's manifest some money!



from Healthy Living Blog on The Huffington Post http://ift.tt/1wOaAJ6

The Moment I Became Me

It only takes a moment to make a decision that will impact your life. My moment was a long time in coming.



After teaching International languages and cultures to high school and college students for twenty years, I took a long, hard look at myself and how I was living. I was miserable and certainly wasn't fulfilled. I wanted a major life-change.



Writing has always been my lifelong passion; I started writing stories and news articles in notebooks at the age of eight! Marriage and motherhood made having a "steady job with steady income" a priority so I stayed in education only writing for myself. I was frustrated and unhappy. I had a definite awareness that I wasn't on the right path, but I wasn't sure how to get from where I was, to where I wanted to be.



What happened next, happened in a moment. It was not a milestone but a simple moment of clear, concise thinking. A friend had sent me a saying from the Talmud.



"If I am not for myself who is for me? And being for my own self, what am 'I'? And if not now, when?"



When I read it I knew at that moment that a change in my life was as necessary to me as breathing. I made the decision to reinvent myself as a writer.





I needed to fulfill my passion for writing and to make myself happy. What was I waiting for?! Taking my courage in my hands and teaching only part-time, I began my dream. I sent out many query letters for a book idea I had and received many letters of rejection. I tenaciously kept sending them out. I also contacted anyone and everyone I thought who could possibly help me with my new career.





I began writing for free just to get my name noticed "out there" and eventually someone did take note of my writing. I was contacted by the San Francisco Examiner and asked to write a column on lifestyle. At about the same time the book proposal that I had sent out to literary agents was picked up by Stacey Glick, vice-president of Dystel & Goderich Literary management, and within less than a year, she had found a publisher for my first book. It was a success and led to more books.



My reinvention of my life was in "creating" the person I was meant to be. While it hasn't been all that easy becoming a writer and author -- there were days I cried, beat myself up mentally, and wanted to rage at the world to get my writing noticed -- it was worth every minute of the journey.



Along the way there were marital fights because my guy didn't quite understand that this dream of mine was not a "hobby," it was something I had to do for me. He has now become my biggest fan. My latest book, For I Have Sinned, the first in A Cate Harlow Private Investigation series, is being launched on November 1 and the advance reviews are fantastic. I'm glad I had "my moment" and changed my life.



One of the most positive things about following my dream was that my whole attitude towards work has changed. There were many aspects of teaching that were good but I saw the work as drudgery and stressful because it wasn't where I wanted to be. Now, any stress over deadlines and revisions for writing is good stress because I truly want to do what I am doing!



Reinventing my life was my key to a happier life. To anyone who has a dream I tell you to go for your moment. Never be afraid to try. This is your life and you should be fulfilling your passions, no matter what they are. My moment of realization truly did change my life.



Read the new thriller For I Have Sinned: A Cate Harlow Private Investigation



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Harvest Time: 5 Lessons From Nature

The days are shorter, the temperatures are colder, and vibrant colored leaves are falling from the trees. Pumpkins, apples, and cider are in abundance, as we bid farewell to summer and prepare for the winter.



And as I was cleaning up my garden for the season, I was yet again reminded of all the messages I receive from nature, and how it so closely resembles what we need to be our best selves. So as you sip your Pumpkin Spice latte and wear your sweaters for the first time in months, consider the following lessons from the harvest:



1. Celebrate successes and accomplishments.

I start a lot of seeds inside in March. Like a lot. I have pretty grand illusions of growing flax and garbanzo beans (which for the record, never come to fruition). Some seedlings die in the spring. But most truly flourish, feeding me long after I thought they would. So I smile when I realize my hard work has paid off, and all my research and tending has provided a good harvest. Like the garden, we too need to celebrate our hard work, accomplishments, and what it has taken to get us there. Take time to celebrate the journey, the dedication, and the successes.



2. Share the bounty.

Fall is a time of plentiful bounty -- if you are fortunate -- of well-tended vegetables and fruit. In early fall, I often have so many vegetables that I can't consume them all myself. So I share what I can with friends and family, who look forward to fresh garden vegetables. Yet again, it's a good lesson for us to be generous and share our blessings, talents, and good fortune with others. The sharing often gives us back more than we give away.



3. Reflect.

I try to grow a lot of different vegetables each year. When I'm cleaning up my garden, I reflect on those that worked and those that didn't. I wonder what I need to do differently next time for those that didn't, and write down observations of what did work. So should we as humans. Recognize that you'll try stuff that doesn't work out, but you'll learn something for the next season. Jot down notes of what has worked, what hasn't, and what insight you are gleaning. Sometimes the reflection itself is where most of the work happens.



4. Look for surprises.

I've previously written that I've had "volunteer" plants that pop up unexpectedly and in the most unusual places. These surprises that I least expected keep producing and keep me fed. This, too, we can apply to ourselves. Think of surprises that have fed your brain and emotions when you were least expecting them. Stay curious and open to surprises.



5. Rest and renew.

Truth be told, winter is not my favorite time of year. I am an outdoor girl who doesn't love the cold and misses my gardening during the winter months. I'll trade in a snow shovel for a garden shovel any given day, hands down. Yet I realize -- perhaps begrudgingly -- that winter is just as necessary as other months for nature to thrive. Kind of like us.



For gardens and nature to thrive, both need rest and renewal. So while there is not much growing during winter, nature needs that time to regroup and prepare for next years production. The soil needs time to rest and compost needs time to make that magical "black gold."



As do we. We function much better when we are rested. We can tackle that big meeting, a difficult conversation, or the never-ending "to-do" list when we have had a good night's sleep. A week away allows us perspective to tackle the challenges ahead. So allow yourself time for rest and renewal, so you can grow an even bigger harvest for the next season.



Nature gives us lessons all year long, through each season. It totally amazes me. So as you huddle around the bonfire, kick around the leaves, and enjoy the crisp fall air, reflect on the lessons from the harvest and embrace the necessary renewal of winter.



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The Ultimate Half Marathon Workout

By: Lindsey Benoit, Women's Health Director of Communications and Special Projects



Training for my first half marathon has been exciting and challenging. Because I hadn't run much more than four miles leading up to my training, adding miles also starting taking a toll on my body. Muscles began hurting that never did before. With preexisting lower back issues, I knew that I needed to be careful when embarking on the runDisney Wine & Dine Half Marathon I will be running this November.



I turned to one of my favorite trainers, Rebecca Heiberg, a New York-based personal trainer and athlete who has worked prepared clients for races. Her goal is to help me get strong before issues begin flaring up and providing a workout program to keep me safe and get ready to run that 13.1 miles in Disney!



Pre-Run Warm-Ups are Essential :



"When your body is going to be in motion then you need to warm it up in motion -- your muscles need to be prepared for what you are about to do," says Heiberg. "Your stretching routine should consist of "dynamic" stretches which are stretches performed on the move that mimic movement patterns similar to the sport or activity you are about to engage in." The top five include:




  1. Walking Knee Tugs: Bring one knee up to your chest as high as it can go then with both hands, pull your knee into your chest. Alternate legs while slowly walking forward.



  2. Frankenstein Walks: Step forward and kick one leg up to waist height or as far as you can. Be sure to keep your hips level and have no bend in the knee. Repeat this as you walk forward. Be sure to stand up tall to maintain a neutral spine and only raise the leg as much as you can without hunching over and rounding your back. Do 15-20 reps on each side.



  3. Lateral Band Walks: Put a latex band (they vary with resistances) around both ankles. Start with the your feet hip-width distance apart and maintain tension on the band at all times. Keep knees slightly bent, chest up and hips back. Step out to the side with your heel slightly leading the way. Bring the other leg back to the start position. Repeat 8-10 reps on each side. If your tushy is burning then you are doing it right!



  4. Kick Butt Walking Lunges: Step one foot forward into a lunge. Bend the knee until the thigh is parallel to the floor and the knee is in line with the ankle. Push back upward and lift the back leg off the floor and drive your heel into your butt. Take that foot and step into a lunge to continue on to the opposite side. Do 10-15 reps on each side.



  5. High Heel Walks: Take small steps forward on your tippy toes as if you were wearing a pair of high heels. Continue to walk like this until you have taken 15-20 steps on each leg. (That's right boys, feel our pain!)








Don't Forget that Post-Run Cool Down :



"Static stretching, which is done while the body is at rest and the lengthened muscle is held for at least 30 seconds, is the key to help those muscles recover," adds Heiberg. Remember, never stretch an injury and be sure to hold for at least 30 seconds but no longer than two minutes. Don't forget to breathe during these stretches! Rebecca's five post-run stretches include:




  1. Standing Calf Stretch: Calves can be stretched in a number of different ways but I find this one to be easy and very efficient. Place the foot on a small step. Let the heel fall towards the floor. Keeping your back flat, lean forward over the front leg for a deeper stretch. Remember to hold for at least 30 seconds and repeat up to three times per leg.



  2. Single Leg Hami Stretch: Lay face up on the floor. Lift one leg without bending the knee. Keep the foot of the elevated leg relaxed and keep the toes of the leg on the floor pointing up to the sky. Grab behind the quad of the elevated leg with both hands and pull the leg gently towards your head. Hold here for 30 seconds. Repeat three times on each side.



  3. Standing Quad Stretch: Standing up with feet shoulder width apart, lift the right foot up toward your right glute. Pull your foot gently toward the glute with the right hand. For a deeper stretch, push the foot into the hand. This will activate the quad and give a deeper more intense stretch. Feel free to use a wall or a stationary object to hold on to for balance. Hold for 30 secs and repeat three times on each leg.



  4. Thread the Needle: This one is my favorites. It really targets the glutes and loosens them up after a long run. Lay down on your back. Place your right ankle directly above your left knee. Your right knee is now bent and forms a space between your legs. Place your right hand through the hole and your left hand to the outside of the left leg. Now, grabbing behind the left leg with both hands, pull the left leg off the floor and toward your chest. Hold 30 seconds to one minute. Repeat 2-3 times per leg.



  5. Butterfly Stretch: Sit on the floor and place the bottom of your feet together. Sit up nice and tall. Grab your ankles and press your elbows on the inside of your thighs. Push the knees down with the elbows and lean forward maintaining a flat back. Be sure not to bounce but apply steady pressure. Hold 30 seconds to two minutes. Repeat 2-3 times.








Pay Attention To Your Legs :



You will be logging a lot of miles when training and common issues are in your calf muscles and shins. I personally have issues with both. Try Rebecca's moves to work on these areas:



Strengthening Your Calf Muscles : The calf muscle is made up of two different muscles -- gastrocnemius and soleus muscles. There are two different types of exercises that will target each muscle. The standing calf raise will target the soleus muscle and the seated calf raise which will target both the soleus and gastrocnemius muscles. Perform both exercises to properly strengthen the calf.




  • Standing Calf Raises: Find a stair and place both feet approximately hip width distance apart. An easy way to check your form is to make sure that your knees and hips are stacked over your ankles. Bring your toes to the edge of the stair and let the heels come off and lower to the floor. Press down in to the balls of your feet and raise your body up towards the sky. Lower back to the start position and repeat 15-20 reps, 2-3 times. A progression to this exercise is a single leg calf raise. Follow the same rules above but use only one leg at a time. Do not overdue it. Listen to your body and choose the number of reps accordingly. Feel free to add weight for an additional progression.









  • Seated Calf Raises: Find a chair and have a seat. (or use a machine at the gym) Place both feet on the ground with your knees stacked above your ankles to ensure proper alignment. Sit up nice and tall and engage your core. Raise your heels off the floor coming on to the balls of your feet and return back to the floor. To make it more intense you can add additional weight on top of your thighs. Repeat 15-20 reps, 2-3 times.






Shin Splints : "If you are experiencing shin splints, ice and rest are best," says Heiberg. "Training through the pain is not a smart idea and can lead to further and more severe injuries." To keep those shins strong, try the below to help strengthen:








  • Toe Crunches: Sit in a chair with feet on the floor. Use a dishtowel or any cloth and place on the ground in front of foot. Keep your heel on the ground and use your toes to grab the towel and pull in toward the foot. Flex the toes point the toes over and over until the towel begins to move and scrunch up toward the foot.





  • Flex and Extend With Resistance: Sit down on the floor with legs extended in front of your body. Place a towel or resistance band around the bottom of one foot and pull lightly toward your body. Now point your toe away from the resistance. Repeat 15-20 reps, 1-2 times on each leg.





  • Foot Pull-Ups: Usually there is a few inches of open space at the bottom of a couch. You'll need a space just like this for this exercise. While standing, take one foot and place just your toes underneath the couch. Pull your toes up toward the sky (flexing the foot) and hold for two seconds before releasing back to the start position. Do 10 reps, 2-3 times on each leg.






Happy and safe training!



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35 Lessons Learned So Far on This Journey Called Life

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If 50 is the "new 30" and 40 is the "new 20," I'm not sure where I fit on the age spectrum, but as I mark the beginning of my personal new yaer I took some time to reflect on a few lessons that I've learned along the way. I've gleaned these nuggets through picking myself up after I've fallen; reading countless self-help books; watching TV and Oprah; and by listening to my magnificent mom. One thing is for sure, if you're lucky, with age comes wisdom, confidence and empowerment.



1. Humans are a lot more alike than we are different. We all want to be loved, valued, and appreciated.



2. There's something special to be said about anticipation. Even in the present it's nice to have something to look forward to. So live in the moment, but have something in your back pocket.



3. Life can change in the blink of an eye (for the good or bad) so Carpe Diem.



4. We all need a good cry from time to time.



5. You can't choose your family but you can choose your friends... good friends really do make the world a better place.



6. People come into your life for a reason, season or lifetime.



7. "What do you do?" I'm not sure why that's one of the top three questions people ask each other after being introduced. We are so much more than "what we do."



8. All families have some type of dysfunction, drama or "that" relative so there's no need to be embarrassed or ashamed of your family.



9. Just because a person is your friend it doesn't mean you should travel with them. You can't travel with everyone.



10. When you move in gratitude the realization of what you have to be thankful for is simply amazing and the experiences, people and things you have to be thankful for multiply.



11. There will be crises... identity crises, the quarter life crisis, the everyone's getting married but me crisis, the my husband doesn't understand or appreciate me crisis, the midlife crisis. All crisis are temporary and when put into perspective really first world problems. This too shall pass!



12. The world is small... it use to be six degrees of separation -- now I think there about two degrees separating us from each other. It's astonishing how connected the world is.



13. There's something special about home, where and whatever you consider to be home. Home will and should always hold a special place in your heart.



14. Like Outkast said in their song, Sorry Mrs. Jackson there is a forever, forever ever, forever ever. Some things last an eternity, like trying to maintain a healthy weight. It's a forever lifestyle change when you're an emotional eater and yo-yo dieter like me.



15. Time really does heal all wounds.



16. It's important to have healthy boundaries in your relationships and you have to teach people how to treat you.



17. Yes, there are people you will never like and people that will never like you and it's okay.



18. Every woman needs at least one good girlfriend. Those they say they don't are lying!



19. Opposites attract. Find friends with complementary skills.



20. Youth really is wasted on the young.



21. A broken heart hurts like hell. The pain comes from the dream and plans that are to be unfulfilled or deferred.



22. We get to reinvent ourselves. The person you were in high school is not the person you are today, thank God, and the career you have today doesn't necessarily have to be the career you have for your entire life.



23. Like the caterpillar becomes a butterfly, if we are blessed, we evolve into our truest and best selves. (Sometimes it is not a pretty process.)



24. To be a friend you don't have to talk every day or even once a month... a real friendship can survive the curves, detours, distance and time called life.



25. In the great debate of nature vs. nurture. Nurture gets my vote.



26. The power of laughter... there's healing, release, tears, happiness and joy.



27. Fresh flowers are good for spirit... simple, beautiful and fragrant.



28. A bubble bath, hot shower, scented candle, nap or glass of wine can work wonders!



29. We have to learn to forgive ourselves for past mistakes, regrets and hurts because today is a fresh start with new opportunities.



30. Things may not go as planned but all things work as they should.



31. Some call it surrender. Sometimes you have to let things unfold or as they say... let it do what it do.



32. It's a big, huge and exciting world... travel, visit and explore.



33. Time and chance happen to us all... the key is being prepared when your chance comes.



34. Our parents fibbed. Words do and can hurt, so use them carefully.



35. God, The Universe, The Creator, whomever your higher power is, is so good! Here's to unexpected, undeserved mercy and grace..."AMAZING GRACE how sweet the sound that saved a wretch like me."




from Healthy Living Blog on The Huffington Post http://ift.tt/1DDOhs2

Act With Kindness, Because You Never Know

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Be kind, for everyone you meet is fighting a hard battle. -- Philo



The other morning, I talked with four young women in the physician assistant program at Seton Hall University. I was there to give them the truth (mine) about what it is like to be a cancer patient.



As a patient educator with the Pathways Women's Cancer Teaching Project, I've met with hundreds of young residents, and medical, nursing and chaplain students.



During our sessions, we are interviewed and participants are encouraged to ask us anything and everything about our experience. In this way, we expose them to the patient as a whole person with a family, job, fears and emotions. We've been told by many participants that meeting with us has entirely changed their practice for the better.



Three of the women I spoke with were engaged and asked numerous questions. The fourth was extremely quiet and sat twirling her hair. She appeared to be listening, but wouldn't participate, even when I asked her directly if she had any questions.



After our session with the PA students, the patient educators got together. When it was my turn to talk about my session, I mentioned the young woman twirling her hair. I said I initially thought she wasn't engaged, but a moment of eye contact led me to believe she might have been dealing with a cancer story of her own.



We looked at her feedback form and, sure enough, she had written that a member of her family had breast cancer and she just couldn't talk about it in the group.



How did I know? Something in her eyes sparked a split second of recognition. How many times had I gone out into the world, trying to function normally, when deep down inside I was carrying the red hot ember of cancer worry? What about that time I struggled to hold it together as the tech said amazingly ignorant things to me during my first mammogram after my mastectomy?



And it's not just cancer pain we push down where we think no one can see. One of the most painful experiences of my life happened over 20 years ago when I was a practicing attorney. I was in another attorney's office for a scheduled deposition of his client, a child. My job was to ask questions about the child's accident, but the attorney came out and told me his client wanted to leave early. When I said I would try to be quick, but I had a job to do, he asked me if I had children. When I answered that I didn't he dismissed me with, "Oh, that's why you don't understand."



What he didn't understand was that I am the oldest of nine children, so I certainly get kids. He also didn't understand that I had lost two pregnancies and was battling infertility. As much as his carelessly cruel comment hurt me, I held in my pain and trudged through the deposition.



None of us has to come clean and share anything we don't want to share. We have a right to our privacy and our dignity (there's nothing worse than losing it with people you don't trust to handle it).



Sometimes it's easy to know when a person needs your kindness. And sometimes it isn't.



But it shouldn't matter.



Part of being human is to experience sorrow, fear, grief and pain.



To be an evolved human is to know it's not just you and to act accordingly, with kindness.



Because you never know.



Originally published on DebbieWoodbury.com.



Image courtesy of Jennifer



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Halloween Recovery

My St. Patricks Day is Halloween. While it has been over 40 years since the heyday of my "Trick or Treating" days, I still remember the fine aroma of a pillow case filled with everything from Baby Ruths to Turkish Taffy.



As I became an adult, and I use the term loosely, I was shameless at distracting Halloween beggars so that I might snag a "fun-sized" Milky Way or even better a Snickers. I kept my stash in the freezer, my bank vault for my holiday cheer.



When my children were about age 3 or 4, they too were quick studies and soon understood I wasn't guarding their Halloween candy.



Today despite the pull I understand the dangers of sugar and how for me it is difficult to burn it off no matter how much I try to move. As I age, it is especially important for me to not just watch, but to search out great foods that are tools for getting and staying healthy.



This year for the Halloween season I sought out Less Cancer friend Holli Thompson. Holli is the author of the new book Discover Your Nutritional Style and she recommended her Green Goodness Smoothie.



Holli and I got together and whipped up her green smoothie that that I found to be the Halloween cure for sugar cravings and ghoulicious!



Serves 2



Ingredients

• one half head romaine lettuce

• 1 cucumber

• one handful of kale, or spinach or chard

• 1 lemon

• 2 cups coconut water

• optional: stevia to taste, 1 inch piece of fresh ginger, or a banana



Preparation

1. Blend all ingredients in a high-speed blender.



If you're looking to change your evil ways and switch up your Halloween for a healthy change, you will want to try this smoothie.



You can find Holli's book, Discover Your Nutritional Style: Your Seasonal Plan to a Healthy, Happy and Delicious Life on Amazon.



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What Dreams About Zombies, the Apocalypse, and the Walking Dead Could Mean

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By Dr. Angel Morgan via DreamsCloud.com



(1) Zombies have always been an integral part of pop culture, and even more so now with the epidemic (pun intended!) success of The Walking Dead , in which the recent season five premiere garnered an impressive 17.3 million views.



But did you know that there are hundreds and thousands of dream reports online about zombies, the zombie apocalypse, and The Walking Dead? Fans of the show also report dreams about specific characters from The Walking Dead, such as Rick Grimes or Daryl Dixon. Many of those dreams posted online come from people who are interested in learning about what a dream like that could mean.



When my teenaged daughter and son first asked me to watch the pilot of The Walking Dead (2) I was resistant, because these days I don't usually enjoy watching horror as a genre. I also don't usually enjoy shows that portray bleak, apocalyptic futures... mainly because I prefer to imagine a much better future than is often portrayed by Hollywood.



But my children know me very well, so they said, "Mom, just think of it like a dream..." which was a very good (and not too overused) hook. In season one, episode three of The Walking Dead, Rick says, "For a while I thought I was trapped in some coma, dream, something I might not wake up from, ever." (3) I finally agreed to watch the show, and my kids were right. Yes, the pilot was extremely gory and intense, but I soon discovered that The Walking Dead has a lot to offer dreamers with its rich, transformative symbolism, powerful archetypes, and even potential dream allies.



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In season one, episode four, Dale asks, "Jim, do you know why you were digging? Can you say?" Jim answers, "Had a reason, don't remember. Something I dreamt last night..." Later, Jim realizes he had an extraordinary precognitive dream when he says, "I remember my dream now -- why I dug the holes." (4) Which was to bury their friends and loved ones who were killed shortly after his dream, by "walkers" (aka: zombies).



To understand dreams about zombies, and a "zombie apocalypse," first it's important to understand a few general things regarding dreams about death, and "the end of the world" in dreams. Ruling out extraordinary dreams about death that are: precognitive (before it happens in waking life), clairvoyant (witnessed in real time as with remote viewing) (Krippner et al., 2002) or effects from PTSD (post-traumatic stress disorder) (Paulson & Krippner, 2007) -- most ordinary dreams and nightmares about death tend to be metaphorical in nature, not literal.



For now, I will mainly refer to those kinds of dreams -- the ones that often use death as a metaphor for dramatic change and transformation in a dreamer's waking life.



Dreams of Death



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1. Anything that "die" in an ordinary dream, the dreamer usually associates with something negative that the dreamer wants or needs to transform. "Death" in dreams often symbolizes this inner transformation, and is actually a healthy process when understood in the right way.



2. Positives don't usually die in these kinds of dreams, only negatives. It takes a bit of introspection to figure out what negative associations we carry into our sleep, especially about people we love and consider generally positive in waking life. If someone dies in a dream, there is usually a negative association the dreamer is transforming -- so the process itself is most often healthy and positive.



3. Complete transformation in "death" dreams is ideal, bringing negative associations back as positive ones, and not leaving a bunch of "dead weight" behind in one's dreamscape. This can be better achieved the more lucid (aware of dreaming while dreaming) one is in dreams (Love, 2013), but it can also be achieved by using dream re-entry techniques (Waggoner, 2009).



Dreams of Apocalypse



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1. Apocalyptic, "end of the world" dreams and nightmares can also be looked at metaphorically. In my experience, these kinds of dreams are often dreamed by adolescents, young adults, and other people going through rapid, dramatic changes or transitions in their lives -- when one's "whole world is changing" and transforming into a new phase. They are often accompanied by a significant emotional and spiritual growth spurt, and have a profound impact on one's development.



2. It's important to visualize bringing the whole world back in a healthy state after "end of the world" dreams. This kind of visualization helps complete the transformation from a "negative" state to a "positive" one, and generally restores a sense of intactness for the dreamer.



In the story of The Walking Dead, just like in dreams, it is not always clear if someone is an enemy, or an ally. For example, in season two, episode one, Andrea says to Dale, "All I wanted was to get out of this horrific nightmare we live in every day. You took that away from me." (9) Although Dale saved her life, her perception is that he has wronged her. Thinking of this story as if it were a dream, and considering "death" as a metaphor, would he have been a better friend if he had allowed her to take her life? Or, was he truly her ally for stepping in and saving her? Dreams often present us with this kind of dilemma, and only the dreamer holds the final answers each and every time.



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Zombies are often referred to as "the un-dead." They are stuck in a morbid "death" state because their transformation isn't complete. In dreams, zombies can represent negative attachments and bad habits that 'just won't die' in waking life -- even when the dreamer knows it is in her or his best interest to let them go.



In season two of The Walking Dead, Hershel kept a barn full of "walkers" because he struggled with letting these "negatives" go. He had attachments to what they once were (his wife, son, and community), and he refused to see them for what they had become -- dangerous to those who were still living. When Shane opened the barn and led an armed attack on the "walkers" was he being a troublemaker, an ally, or both? As tense and emotional as the zombie massacre was, the characters eventually all felt relief after they were killed off. If it were a dream, transforming dead zombies in the form of a bonfire is brilliant. Doing that wouldn't leave behind any "dead-weight" for the dreamer to carry around.



When we think about the potential metaphors at play, what is the appeal of dreaming about zombies, survivors, and a zombie apocalypse? The same appeal The Walking Dead offers: Feeling more empowered in the midst of change when getting rid of "negatives," fighting "bad habits" and surviving them, transforming outdated ways of being in the world, and banding together with allies to attempt to re-birth and recreate a new way of being in the world. A way that includes resiliency, tough moral choices, interesting characters, and intense relationships!



Dreams are not always what they seem, but that doesn't mean they don't mean anything. In a culture that severely lacks dream education, puzzling them out to find meaning can require a certain amount of commitment and dedication from the dreamer... Not unlike the commitment and dedication to survive, modeled for us by characters on The Walking Dead.



DreamsCloud is the world's leading online dream resource, with an interactive database of more than 1.8 million dreams. Offering a 360-degree approach to dreaming -- including a real-time global dream map, dream journaling/sharing tools and the largest group of professional dream reflectors -- DreamsCloud empowers users to better understand their dreams and improve their waking lives. They offer a free app for iOS called DreamSphere and curate one of the largest available online dream dictionaries.



Blog author Angel Morgan, Ph.D., completed the Dream Studies and Creativity Studies programs at Saybrook University. Her research can be found on academia.edu. Dr. Morgan also oversees the experienced dream reflectors at DreamsCloud, providing feedback and insight for dreams submitted by users worldwide.



References



1. Carter, B. (2014, October 14). 'Walking Dead' Season 5 Draws 17 Million Viewers in Premiere, a Record for a Cable TV Drama. In The New York Times. Retrieved October 21, 2014.



2. Darabont, F. (Writer/Director). (2010). Days Gone Bye [Television series episode]. In D. Alpert, F. Darabont, C.H. Eglee, G.A. Hurd, & R. Kirkman (Executive producers), The Walking Dead. New York, NY: AMC.



3. Eglee, C.H., LoGiudice, J., & Darabont, F. (Writers), & Horder-Paynton, G. (Director). (2010). Tell It to the Frogs [Television series episode]. In D. Alpert, F. Darabont, C.H. Eglee, G.A. Hurd, & R. Kirkman (Executive producers), The Walking Dead. New York, NY: AMC.



4. Darabont, F., & Kirkman, R. (Writers), & Renck, J. (Director). (2010). Vatos [Television series episode]. In D. Alpert, F. Darabont, C.H. Eglee, G.A. Hurd, & R. Kirkman (Executive producers), The Walking Dead. New York, NY: AMC.



5. Krippner, S. Bogzaran, F., & de Carvalho, A. P. (2002). Extraordinary dreams and how to work with them. New York: State University of New York Press.



6. Paulson, D. S., & Krippner, S. (2007). Haunted by combat: Understanding PTSD in war veterans including women, reservists, and those coming back from Iraq. Santa Barbara, CA: Praeger Security International.



7. Love, D. (2013). Are you dreaming?: Exploring lucid dreams a comprehensive guide. N.p.: Enchanted Loom Publishing.



8. Waggoner, R. (2009). Lucid dreaming: Gateway to the inner self. Needham, MA: Moment Point Press.



9. Darabont, F., & Kirkman, R. (Writers), Dickerson, E. & Horder-Paynton, G. (Directors). (2010). What Lies Ahead [Television series episode]. In D. Alpert, F. Darabont, C.H. Eglee, G.A. Hurd, R. Kirkman, & G. Mazzara (Executive producers), The Walking Dead. New York, NY: AMC.




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Herpes, the Love Bug

You know how they say, "Karma's a b-tch?"



Boy, is she ever.



And though, admittedly, it has taken some time for me to fully appreciate her twisted sense of humor and how quickly I get "dinged" for my past -- whether it's having to go back to sleepaway camp to lead workshops as an adult when I loathed camp as a kid OR the fact that when I went back to said camp and was handed a dreaded microphone (as if I don't already know I sound like Fran Drescher), I made the mistake of joking out loud, "What next, a TV camera?" and, a week later, I had a camera in my face for a TV audition OR the fact that I'm known today at the Handel Group as the resident "love coach" and back in my single days, I was, without question, the lamest of lame daters.



Need I say more?



OK. One more. How about the fact that when asked, as the resident love coach, about how/when I knew my husband was my man, I have no choice but to tell the truth and my herpes story.



Yep. If that's not karmic payback, I'm not sure what else is.



In fact, just the other day a friend called me in a panic, fearing that he might have gotten herpes. Then, after calming him down, and even giggling at and with him, I once again shared my herpes story with him and anyone that was sitting in my vicinity or (fine I'm loud even without a microphone) the entire Virgin Airways terminal at LAX.



The tail (misspelled on purpose) goes something like this:



Many, many years ago, I was at my best friend's brother's wedding. And before I sat down (yes, wiseass, at the singles' table) my best friend pulled me aside and begged me not to touch the only hot, single, cynical man at the table. She had a crush on him. Of course I said, "Okay," but with the caveat of "only if SHE goes for him."



Hey, at the time I thought I was being fair, motivating even.



Sure, he and I flirted. But, like a good friend (cough, cough) I didn't give him my number. I just told it to him. Keeping me kosher (style) and figuring, he'll never remember it...



But, as luck (ha) would have it, he remembered my number and, yep, under the guise of visiting my kid sister, I FLEW (uh huh) to Washington, D.C. to see him.



And, boy, did I come home with a souvenir from the capital.



Within days, I had the worst sore throat I have ever had, a fever and (an already condescending to begin with) doctor's diagnosis. It seems karma is not only a b-tch, she's just and she's apparently tight with my best friend from high school. Trust me (shut up) I so know that the only reason my BFF forgave me as quickly as she did was because I got what I deserved.



But, that's not the end of the story.



As many of you can relate or if you know someone who has herpes, that having to tell the person you are about to jump you've got it is worse than the outbreak itself. 'Cause truth be told, which it has to be, as cute as you may be, who the heck wants to risk getting herpes if they barely know, don't necessarily really like and/or trust you?



After I found out I had herpes, I can tell you exactly how many men I slept with before I met my mate: two. Long gone were my meaningless one night stands. Truly, they weren't worth the effort of figuring out how to tell someone I had herpes and still try to come out of the conversation looking cute...



But, I'll never forget my last time telling and not just 'cause I have to keep telling it...



We were messing around and it was the dreaded "time to tell" again. It was, I swear, like reliving the embarrassing time (see karma = bitch above) I told my mom that I got my period. So there I went, awkwardly telling him that there was an x percent chance that I could be contagious and have an outbreak tomorrow and, even worse, not know it. And, as he was going down (still) he looked up at me and said with the cutest, thickest Israeli accent and bored/been there/done war tone, "Do you feel lucky?"



Boy, did I.



Okay, FINE. As duh as it may now seem, what if the true b-tch isn't actually karma, it's me? And, what if herpes was not only a lesson for my bitch, BUT a leash, causing her to slow the f-ck down?



Literally.



Forcing said b-tch to only biblically be with men whom she liked, whom she trusted enough to tell, who liked her enough to jump without a net and risk something.



A karmic b-tch of a lesson for sure but, an interesting wedding gift as well. No? And, certainly, one that lends a whole new meaning to a gift that keeps on giving...



Love,

Marnie



P.S. -- Follow Marnie and Handel Group® Life Coaching on Facebook and Twitter.



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8 Signs You're Addicted to Shopping

Although not formally recognized by the medical establishment, compulsive shopping can be a big problem and it's one that is on the rise in my practice. Shopping becomes a compulsion when it is excessive and out of control, and leads to social, legal, or financial troubles. Similar to other addictions, shopping can provide a high, one where there's a release of endorphins and dopamine, the same feel good neurotransmitters that are released during a drug high. Like drugs, this behavior is positively reinforced by a fleeting feeling of euphoria, a rush of excitement providing a short-lived cure for loneliness, anxiety, or depression. Shopping for some may also serve as a confidence booster, as they think buying certain items may make them appear more prosperous or glamorous than they really are. And of course, the public is inundated by print ads, billboards, commercials, and the like serving as constant enticements to someone who is prone to compulsive shopping. Ultimately the person must understand what he/she is really shopping for and learn other ways to meet their needs and address the underlying issues.



How to know if you might have a problem with shopping:





  • You lie about spending or you hide your purchases.



  • You feel guilty about shopping.



  • You feel anxious or depressed if you can't shop.



  • You use shopping as a way to lift your mood.



  • You have a secret credit card.



  • You shop excessively and enter a store to purchase one item but often leave with many more.



  • You feel lost without credit cards.



  • There's increased arguing around the issue of shopping with people you're close to such as family, friends, or a significant other.






How to tackle it:




  • Recognize the difference between necessity and desire and make a shopping list of essential items only.



  • Understand what activates your desire to shop. Write it down and take note of any trends or themes. For example, is it on a stressful Monday that you shop most? Weekends? Pinpoint the triggers.



  • Ask yourself: what's really missing in my life? Do I really need 10 handbags or might this be a sign of something else that I want?



  • Pay by cash only and get rid of credit cards and check books - if necessary, keep one with a friend for emergencies.



  • Bring a friend along for support when shopping



  • Avoid the discount warehouses as they are as enticing as Las Vegas to a gambling addict.



  • To counter desires, try window shopping after hours or leaving your wallet at home by day.



  • Find and schedule alternative activities to shopping. What are some healthy ways to deal with stress? Perhaps exercise, hanging out with friends, reading, or watching a movie. Explore your options.



  • Deal with any underlying issues of depression, anxiety, or relationships stress with a professional.










For more tips on living a healthy life check out my book, BE FEARLESS: Change Your Life in 28 Days.



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Is Soccer Really Safe for Our Kids?

Three years ago, during a routine check-up for my oldest son, Jack, then 10, our beloved pediatrician looked Jack straight in the eye and said: "I hope when I see you next, you're not playing soccer anymore."



My perfectly healthy kid, sitting on the exam table in his soccer jersey, was dumbstruck. So was my wife.



Our doctor's warning -- one he now gives to all his young patients and their families -- came from his years of caring for a steadily increasing flow of kids suffering serious, sometimes life-altering concussions from playing soccer. "If I don't get this information across," he told me, "even at the risk of upsetting people, I've failed. I haven't done my job."








According to Dr. Robert Cantu, one of the country's top specialists in youth sports injury, soccer is right up there behind football in the incidence of reported concussions in kids. The Centers for Disease Control estimates that about 10,000 kids land in the emergency room every year for soccer-related brain injuries.



But at the same time, following our doctor's orders seemed unthinkable.



My wife and I have raised three soccer-mad kids in a soccer-mad New Jersey town in an increasingly soccer-mad nation. From fall through spring, our evenings and weekends are consumed by practices and games; our home decorated with the requisite smelly pile of cleats, shin guards and bits of astroturf. And then comes all the laundry...



We know the benefits of team sports are huge and long-lasting, and when our kids were little, we thought we were doing the right thing by steering them away from football, especially after a tragedy in 2008, when a 16-year-old from our local high school died from a concussion and brain hemorrhage he got on the field. Soccer seemed like the "safe" alternative.



But as our kids got older and bigger and their play became more intense, our pediatrician's warning kept creeping back into our minds. My wife saw two girls collide over a header; one of them left the field in an ambulance. A teammate of my son's fell hard after going up for a header. The headaches and dizziness from his concussion lasted months, took a toll on his schoolwork and has kept him from playing soccer ever since. Of the 17 boys on Jack's current team, at least three have had concussions within the last year.



Believe me, I get it: soccer's a contact sport. Kids can get hurt. I'm not looking to bubble-wrap my kids, but I'd be lying if I said my wife and I weren't increasingly uneasy while watching from the sidelines.



During the World Cup last year, we cheered along like everyone else, but also winced when players like Germany's Christoph Kramer took brutal blows to the head but were allowed to keep right on playing. Kramer was apparently so disoriented that when the final whistle blew, he had to check with a referee whether the game was over or not. What kind of lesson was that teaching my kids?



That's when I read about a fledgling movement led by Brandi Chastain and other former members of the United States women's World Cup team who were trying to ban heading for kids aged 14 and under. (Heading, of course, is the deliberate striking of an airborne ball with your head. Though brain injuries can also be caused by falls or players colliding into one another, leaping up for a header can often cause those accidents.)



Just a few years ago Chastain had defended heading in kids soccer, but she explained to me why she'd changed her mind. She was now the parent of an 8-year-old soccer player. She'd also heard from her World Cup teammates, several of whom have lingering symptoms from concussions they had suffered on the pitch. But most of all, Chastain said the emerging science about head injury and concussions had convinced her this was the right move, and one that wouldn't fundamentally alter the game she loves.



She said young players can still practice heading, but just use a softer ball instead. She'd rather see young players re-double their focus on foot-skills and then, when they're 14, she says heading can be safely introduced into their game.



Dr. Cantu, who's actively a part of Chastain's campaign, said there's some evidence showing that heading the ball a lot -- around 1,000 times a year -- can cause brain injury, even if those headers aren't causing noticeable concussions. In addition, he said kids' brains are still developing, so any blows to the head can damage crucial nerve fibers before they're fully formed. Finally, kids experience what Cantu calls "the bobble-head effect": their heads are disproportionately large compared to their bodies, and their relatively weaker neck muscles can't protect their heads as much as full-grown adults can.



For those reasons, even though he admits the conclusive evidence of harm is still lacking, he thinks eliminating heading from kids' soccer is the prudent way to go.



Very few soccer programs have taken this advice. Cantu and Chastain say change needs to come from the top, from governing bodies like FIFA or the U.S. Soccer Federation. Those organizations wouldn't comment to me on any plans they might have, in part because of pending litigation against them over allegations by a group of soccer-parents that they've not done enough to prevent head-injuries.



So what's a soccer parent to do?



My wife and I haven't seriously considered telling our kids they can't play anymore, because we think the benefits still outweigh the risks. But we have told them to avoid heading the ball. To Jack, this is a sacrilege, but he says he'll comply. Chastain believes if enough parents speak up about their concerns, things might change, but heading is still part of her own 8-year-old son's league.



So this weekend, we'll be out at the games, watching our kids succeed and fail, their faces red with exertion. Frankly, it is one of the joys of our lives. My wife and I can talk our kids' ears off about the value of hard work and dedication, but we don't have to say a word when they're out there with their teammates, absorbing those same crucial lessons on the field.



from Healthy Living Blog on The Huffington Post http://ift.tt/1G3fCYq

Halloween and Grief: When the Nightmare Is Real

I've been meaning to write about Halloween.



I've been meaning to write about Halloween since October 2009.



This is the first year I've seen other posts and articles about how ridiculously hard this holiday is for grieving people, and I'm so glad the word is getting out. All it takes is a few people telling the truth about their experience, and that opens the gates for others to speak up, too.



One dear friend pointed out this morning how hard it is to reconcile the cemetery where she takes her very young child to visit her father's grave with the plastic headstones all over town, the scary way graveyards are depicted, not just at Halloween, but in many children's stories.



If cemeteries are terrifying places, how can they also be the place they go to visit her father?



Others have talked of neighborhood yards full of hangings, of throats slit, of hands rising up out of vats of water. How horrifying this all is, when you have lived these things. When this is not seasonal ephemera, but a scene stitched into your heart and mind, a scene you have lived, for real.



The first Halloween season after my fiance drowned, I eyed the neighborhood decorations with deep, deep scorn. I was horrified at the surface death imagery, thinking of all the people I knew for whom images of death are not kitsch. How many triggers are stitched into the everyday world, headstones and hangings, ghosts everywhere.



When you've lost someone you love, you don't need Halloween to tell you that ghosts are everywhere.



What really got me that first year, as I wandered around the neighborhood with dear friends of Matt's who were trying their best to include me in the "fun" was the vast disconnect between this party-like atmosphere around all things death and after-life, and most peoples' real-life aversion to actual death.



I knew, from first hand, visceral experience that any true discussion of death terrified most people. They might decorate their lawns with monsters and ghouls, hang skeletons from their trees, depict gruesome deaths on their sidewalks, but real death? No way.



Halloween in this culture is lip service. As long as you don't mention actual death, as long as it isn't real, everything is alright.



That first year especially, the hypocrisy of Halloween hit me hard.



As I watched the neighborhood turn out in full costumed regalia, skeletons, ghosts, victims and assassins, I thought -- if you only knew. If you could look into my eyes and know this, feel what I feel, if you could live what I lived, your paper gowns of alleged terror would fall apart.



Wandering the neighborhood that night, I wanted a button, pinned to my coat. A button that would invoke true terror, not the kind you can fold into a box to take out this time next year.



A very small button that read: I am your worst nightmare. No costume required.




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cc photo credit Richard Elzey.



How about you? How does this bizarre season of death imagery intersect with your true life nightmare? How do you care for yourself when the imagery is everywhere?



Megan Devine is a writer, grief advocate, and clinical counselor. Her partner drowned on a beautiful, ordinary, fine summer day, and she's stayed alive after that.



Megan is the author of the audio program When Everything is Not Okay: Practical Tools to Help You Stay in Your Heart & Not Lose Your Mind. Roughly every six weeks or so, she hosts a 30-day online community of writers and grievers in the Writing Your Grief e-course; click on the link to join the next session.



If you want to talk about your grief, you can even pick a time on her calendar for a free 30 minute phone call. Ongoing grief support is also available.



You can find all of this, plus weekly posts, resources, and the weekly letter, on her website, http://ift.tt/IduZ71



Join the Refuge in Grief community on facebook, too.




from Healthy Living Blog on The Huffington Post http://ift.tt/1G3fA2L

IOM: The Most Influential Organization You've Never Heard Of

Balancing the Patient Experience with Evidence-Based Medicine

Recently, Dr. Peter Kramer published an intriguing, well-written, but poorly reasoned and potentially dangerous "thought piece" in the New York Times. His article, "Why Doctors Need Stories," contains several logical flaws and erroneous arguments, but the overarching concept is a classic "straw man" argument.



He creates a false and highly misleading notion of what "evidence-based medicine" (EBM) is and then proceeds with a screed against EBM in order to extol the virtue of the anecdote. This sort of argument works particularly well when the reader has little or no knowledge of the term being misrepresented, so I expect it's been quite effective even with the generally well-informed Times readership, who wouldn't be expected to know what EBM is.



Understanding Evidence-Based Medicine

So let's start with what Kramer says about EBM in his piece. He notes that his preferred approach, "giving weight to the combination of doctors' experience and biological plausibility, stands somewhat in conflict with the principles of evidence-based medicine. The [EBM] movement's manifesto, published in the Journal of the American Medical Association in 1992, proclaimed a new era that would see near-exclusive reliance on systematic clinical research--the direct assessment of treatments in patients."



Kramer allows himself some wiggle room by saying "somewhat" and adding "near" to "exclusive reliance," but the point is crystal clear: these doctrinaire EBMers, manifesto in hand, are preventing us warm and caring docs from talking with our patients, forcing us into a mindless and soulless practice of cookbook medicine wherein we follow protocols and algorithms and ignore the heartfelt pleas of our patients seeking succor and support. If only doctors were trained to listen to their patients, to understand the power of stories, we'd all be happier and healthier.



But he's creating a false premise to explode. First, what is this "manifesto"? Since Kramer refers to something published in the Journal of the American Medical Association (JAMA) in 1992, I presume he means "Evidence-Based Medicine: A New Approach to Teaching the Practice of Medicine." This, and the series of "Users' Guides to the Medical Literature" subsequently published in JAMA (then in book form and now on the Web), can hardly be considered "manifestos" (at least, not as the sort of doctrinaire rulebooks the word usually implies). (Helpful note: I keep my copy of Marx on a different shelf of my bookcase from the one where I keep my "Users' Guides" to avoid just such confusion.)



Looking at this "manifesto," I found it almost amusing to see what the authors wrote 22 years ago in describing how wrong-headed doctors make false arguments against EBM: "Misinterpretation 1.--Evidence-based medicine ignores clinical experience and clinical intuition." (Straw man, anyone?)



Now let's look at what EBM really is. As defined nearly 20 years ago by David Sackett, one of the founders of this discipline: "Evidence based medicine is the conscientious, explicit, and judicious use of current best evidence in making decisions about the care of individual patients. The practice of evidence based medicine means integrating individual clinical expertise with the best available external clinical evidence from systematic research."



Patients' stories--case histories--are evidence. All of the EBM "manifestos" acknowledge that, and case reports have always been part of the EBM landscape. (Indeed, my own first publication was a case report.) But there is an important caveat: case studies (and patients' stories) are weaker evidence than carefully designed and conducted (and appropriately interpreted) research studies. There is a hierarchy of evidence, and case reports are at the lowest level of that hierarchy. There are excellent reasons for this, but that's a separate discussion.



The Role of Narrative Medicine

The persuasive power of the piece is enhanced by the image of the lone wolf crying out for justice in an unjust world: "I have long felt isolated in this position, embracing stories." Nice image, but a quick look at the world around him would have shown Dr. Kramer that he is not alone. Indeed, the growth of what has come to be known as "narrative medicine" began in the 1990s, paralleling (and perhaps partly in response to) the development of EBM. Now, in my opinion, the valuing of stories over evidence is highly dangerous, and if you're looking for acolytes rather than scientists, you're more likely to find them preaching narrative medicine than practicing EBM... But look at me: Kramer has got me mirroring his false dichotomy.



Any good doctor knows that both listening to stories (in the context of clinical experience and good judgment) and applying research studies (judiciously and competently) are required to practice medicine. Caring for patients using one without the other is a fool's errand. (And by the way: my medical school, like most medical schools, puts a lot of effort into teaching communication skills--including through "narrative medicine"--to its students.) Blending the two approaches effectively and seamlessly isn't easy, but the goal of medical education--and doctoring--is to strike the right balance.



This post was originally published on The Doctor's Tablet, the blog of Albert Einstein College of Medicine .



from Healthy Living Blog on The Huffington Post http://ift.tt/1s10ZeT

I Yam What I Yam

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A few years ago, I was at a dinner with a client and a few other consultants. We had just completed delivering a successful conference and were celebrating. As the wine bottles emptied, we joked with each other about our different styles of presenting, and we laughed and teased in a good-natured way. I laughed so much my cheeks hurt. The next morning, I giggled thinking about the meal and then realized that no one had made fun of me. I was taken aback. Why hadn't they? I called my client.



"Last night was fun, but I realized no one made fun of me. Why do you think?"



"Rena, I think you're so comfortable with yourself, you didn't realize we did!"




She was right. I like my loud laugh, my Hippie MBA approach to business, and my wholehearted commitment to bringing compassion to the work world. It took me years to get here, and I am so here I didn't even know it. This brings us to my next story.



A client needed to address an issue with her boss. She was anxious that her boss might call her sensitive. We role-played a bit, I was my client (let's call her R) and she was her boss.



Boss: What did you want to talk about?

R: I was uncomfortable with the way you handled sharing that information. I'd appreciate it if you could do that in private next time.

Boss: You're so sensitive.

R: Yes. I am.




In that last reply, my tone was no apology, no defensiveness; just statement of fact. My client just looked at me wide eyed and then burst out laughing. "Could I really say that?!" To this I say YES! Say who you are! Own all of you! There's no benefit to denying your You-ness. And there are tons of benefits to owning your whole self:




  • It's freeing. You stop twisting yourself into a pretzel.



  • You have more time to play the drums or paint or read or row your boat.



  • Your work quality improves because you stop second guessing yourself.



  • You laugh more, and cry less.



  • You have more compassion for others; you can see who is still denying their Self.



  • You like people more because you can see their whole being.



  • You see the colors in the trees and the sky and the beauty in this world.



  • You like yourself.






And here's an added bonus. The more we embrace who we are, the more comfortable we become with ourselves, the more we can refocus those bosses who want us to be like them. The quiet confidence that my client developed from embracing her sensitivity was a powerful tool. She easily redirected the conversation to work performance and knocked her bosses socks off. He's never brought it up again.



from Healthy Living Blog on The Huffington Post http://ift.tt/1G36B1y

Taking My Body Back From Bipolar, One Bite at a Time

To say that I was concerned with weight and my body from an early age is the understatement of the century. At 10 years old, I noticed that my body was "fuller" than the other girls in leotards at dance class, and decided to start dieting. I figured that if I dieted as a young girl, I would not have to worry about being overweight when I was older. I watched my mother struggle with diets (she was not obese, but wanting to take off "baby weight"), and I was determined to not have to do the same as an adult.



What started out as eliminating sweets and desserts eventually became restricting all of my food, and very anorexic-like behavior. By the time I was in seventh grade, I weighed 74 pounds, the same weight that I was in fifth grade. I was very proud of this fact. And, I felt that I finally could be proud of the body that was contained in my leotard. I remember one of my peers asking me in dance class, "Don't you love your body? You're so thin!" and feeling triumphant.



But, in many ways, my life was beginning to spiral downward emotionally. I was extremely moody and depressed behind closed doors. I cried often, and for no reason. Well, actually, there was a reason. I was starving myself. I remember cutting my peanut butter and jelly sandwich into bite-sized pieces and eating them slowly. I remember counting out 10 pieces of popcorn and letting that be my only snack. I remember how hungry I was, and how I relished that feeling of hunger, because I felt in control.



In high school, I weighed 96 pounds during my senior year. I was obsessed with diet and exercise, going to the gym for hours, and eating very little. Then, something life-altering happened: I was diagnosed as bipolar during my first semester at college. And, with this, extremes became the norm for my life, especially extremes around food and eating. I binged. I purged through exercise. Food still had a hold on me, but now, I was using extreme quantities to numb the intense emotions that bipolar brought out in me. I put on about 25 pounds, which horrified me, but I could not stop eating. Still, exercise was my friend, and I maintained my weight as a result of hours of exercise.



Fast forward. I graduated college and started working, and then went to graduate school. In graduate school, I ran about five miles as many times a week as possible, and also lifted weights. I also went on a strict diet and lost about 25 pounds. I loved my body again. But, it didn't last. After graduate school, a combination of failed relationships, work stress, little time, and a back injury all curtailed my fitness routine, and I began bingeing again.



And then, the worst happened. Because I was so depressed, my doctor insisted that I go on a medication for bipolar known for weight gain. I gained 100 pounds in the space of about six months. It was horrible. To be a young, single woman of 5'3" tipping the scales at 216 pounds was not fun. I seriously contemplated suicide and did not want to leave the house. I remember my students and other teachers at my school asking me if I was pregnant. One person even went as far as to ask me when the baby was due, and if I had a name for it yet. I hated seeing people that I hadn't seen since I was thin. It was embarrassing and awful. I blamed myself, and hated how I looked. And I could not stop eating.



Weight gain associated with medications for mental illness is very common. It is one of the reasons why people with serious mental illness die on average 25 years earlier than the rest of the population. I was becoming a statistic, and fast. My tests at the doctor, which had always been perfect, were now not-so-perfect. Higher cholesterol, pre-diabetes, and sleep apnea had become my new diagnoses.



I tried diet after diet, and nothing worked. I was always hungry and craving the most calorie-laden, fatty foods possible, and in large quantities. Food became my lover, my best friend, and certainly my drug of choice.



I knew that I was an addict, so I tried a 12-step program for food addiction, and was not successful with that either. I went to meetings, but I could not stick to the food plan. Finally, I gave up trying all together. And then, something shifted. I started to accept myself as I was. I started to try to look at my body lovingly, and take care of myself the best way I could. I went after my career dreams. I took my focus off of me, and really worked with others. I made my mission helping other people to overcome mental illness and the struggles associated with it. And, I became proud of who I was as a person.



Four months ago, I decided to go back to the 12-step program. I felt more ready to do what they were requiring of me: going off of sugar, flour, and wheat, writing to my sponsor, going to meetings, etc. And, while I certainly am not perfect at any of this, the weight is finally coming off. I'm letting go of resentments quickly so that I don't eat over them. I'm batch cooking my meals so that I have healthy options to eat during my busy work week. I'm exercising again -- yesterday I took a Zumba class, my first dance class in a few years. I had stopped because I hated looking at myself in the mirror. But, I did it, and I felt proud afterwards. I have a pedometer, which counts my steps and miles. Little by little, I have lost about 25 pounds so far, and am keeping it off.



The hardest part has been the self-esteem blow that gaining 100 pounds has given me. I am learning, slowly, to be kinder to myself, and not beat myself up. I was taking that medication in the hopes that I could become better. I was eating because I was in pain, and I was not exercising because I was injured. I wasn't just being lazy or not taking care of myself.



The weight gain has also taught me a thing or two. First, you are not your body, you are your heart and soul. And, while having a healthy body is important, the most important thing is to be a good person and contribute to the world. I learned to love myself for who I was on the inside. I also learned not to judge people who are overweight or have gained weight. You never know the reason behind the weight gain, you never know another person's story. Besides learning to be more compassionate to others, I learned that I could be proud of myself just for being me. I have found that the more I accept myself, the more I'm able to stick to my program and kick food addiction out of my life. I'm determined not to become a statistic. And, I'm determined to take my body back, one bite at a time.



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Have a story about mental illness or eating disorders that you'd like to share? Email strongertogether@huffingtonpost.com , or give us a call at (860) 348-3376, and you can record your story in your own words. Please be sure to include your name and phone number.



Need help? In the U.S., call 1-800-273-8255 for the National Suicide Prevention Lifeline.




If you're struggling with an eating disorder, call the National Eating Disorder Association hotline at 1-800-931-2237.



from Healthy Living Blog on The Huffington Post http://ift.tt/1G36ALd