Top-Line Questions From Moms About MMR

We all want our children to be safe and healthy. Measles is a serious and highly contagious disease, but, fortunately, we can prevent it with immunizations. The measles, mumps, and rubella (MMR) vaccine is safe and the best way to protect your child against measles and other diseases.



I understand that some parents are concerned about vaccines. The evidence about the vaccine's safety and benefits is strong and consistent. There is a lot of inaccurate information circulating about the measles vaccine, so let's make sure we separate the facts from the myths. If you have any concerns or questions, talk to your child's health care provider.



In the meantime, here are some answers to the most commonly asked questions I get:



How easy is it to get measles if you aren't vaccinated?



If you aren't vaccinated and you are exposed to measles, you have a 90 percent chance of getting measles.



We know that measles is extremely contagious. It spreads when an infected person breathes, coughs or sneezes. It spreads so easily that if one person has it, nine out of 10 of the people close to that person who are not immune will also become infected. You can get measles just by being in a room where a person with measles has been, even several hours after that person has left. A person is infectious from four days prior to rash onset through four days after rash onset.



Unvaccinated people put themselves and others at risk for measles and its complications.



If a person hasn't been vaccinated or isn't protected by virtue of having previously had a case of measles, they can get measles anywhere (school, work, gyms, etc.) and at any time of year because they can be exposed to the disease by unvaccinated and contagious people who may have entered or returned to the U.S. from another country. That's why vaccination is so important.



Should parents ever be worried about the vaccine? If so, which parents should be worried?



The measles-mumps-rubella (MMR) vaccine is very safe, and it is effective at preventing measles (as well as mumps and rubella). Vaccines, like any medicine, can have side effects. But most children who get the MMR shot have no side effects.



Many parents have some anxiety when it comes to health care visits, including those involving vaccines. However, parents can be reassured by the safety record of vaccines and the fact that they provide excellent protection. We take vaccine safety seriously. We have strong systems that monitor vaccines before they are licensed and after they go into widespread use.



In addition, it's important to remember that vaccines can provide parents with peace of mind when it comes to a number of diseases. Most parents choose the safe, proven protection of vaccines and are vaccinating their children according to the recommended immunization schedule. Thanks to vaccines, very few children now contract what used to be common diseases of childhood.



I encourage parents to talk to their health care professionals about their vaccine-related questions and concerns. There is a great deal of conflicting and often inaccurate information circulating about vaccines, so it is understandable that parents will have concerns. Parents may also have questions about which vaccines are being administered at a specific visit and how to recognize and manage any potential side effects. I always encourage parents to raise these kinds of questions with their children's health care providers.



What percentage of kids who get the MMR vaccine have a reaction?



Most children have no side effects from the MMR vaccine. The side effects that do occur are usually very mild and temporary, such as a fever or rash. More serious side effects are rare. These may include high fever that could cause a seizure (in about one person out of every 3,000 who get the shot) and temporary pain and stiffness in joints (mostly in teens and adults).



As America's doctor, I want our children to be safe and healthy. Nothing is more important than that. So I can understand why parents want to be sure that vaccines are safe for their kids. The evidence about the MMR vaccine's safety and benefits is strong and consistent. Many sources, like the independent Institute of Medicine report, have confirmed that the MMR vaccine is safe.



The measles vaccine has been used in the United States for more than 50 years and is 93-97 percent effective at preventing measles with long lasting protection. Because of measles vaccination, we have prevented more than 15.6 million deaths globally since 2000.



How would a parent know if they need to ask about their child getting a medical exemption?



I encourage all parents to talk to their doctor or health care provider about vaccinating their children for measles. There are cases in which some children should delay or should not get the MMR or MMRV (Measles, Mumps, Rubella and Varicella) vaccines and your doctor will be able to help guide you.



You should talk to your child's doctor if your child:




  • Has ever had a life-threatening allergic reaction to the antibiotic neomycin, or any other component of MMR vaccine



  • Has had a life-threatening allergic reaction to a previous dose of MMR or MMRV vaccine.



  • Has HIV/AIDS, or another disease that affects the immune system, or has a parent, brother or sister with a history of immune system problems



  • Is being treated with drugs that affect the immune system, such as steroids



  • Has cancer or is being treated for cancer with radiation or drugs



  • Has ever had a low platelet count, or another blood disorder, or has recently had a transfusion or received other blood products



  • Has a history of seizures, or has a parent, brother or sister with a history of seizures



  • Has received another vaccine within the past four weeks






The bottom line: talk to your child's health care provider if you have any questions or concerns about vaccinations for your child.



When are kids supposed to get their vaccines?



Different vaccines are recommended at different ages. The recommended immunization schedule is designed to protect infants and children early in life, when they are most vulnerable and before they are exposed to potentially life-threatening diseases. CDC recommends the first dose of the MMR vaccine at 12 through 15 months of age, and the second dose at 4 through 6 years of age.



Check schedules on when to get your child vaccinated. Talk with your health care provider about what is best for your child, including how to schedule any missed vaccinations.



My kids aren't vaccinated, and now I'm worried that they are at risk. What do I do if my kids are late on their vaccines?



If your child isn't vaccinated, work with your child's health care provider to determine vaccination dates for the missed or skipped vaccines. Although it is advised to follow the recommended vaccine schedule so that you don't leave your child vulnerable to disease, there are catch-up schedules for many vaccines, including MMR. School-aged children and adolescents are recommended to have had two doses of MMR vaccine, with at least 28 days between the two doses.



Does it make a difference, medically speaking, if the vaccines are all given on the same day or are spread out over time?



CDC recommends the first dose of the MMR vaccine at 12 through 15 months of age, and the second dose at 4 through 6 years of age, or at least 28 days following the first dose.



MMR vaccine combines protection against measles, mumps and rubella in one vaccine. However, your child may also need additional vaccines to protect against other diseases, such as Hepatitis A, on the same day that he/she receives the MMR vaccine. Your children can safely receive other recommended vaccines at the same visit that they receive the MMR vaccine. Giving a child several vaccinations during the same visit offers two practical advantages:


  • It provides protection as soon as possible to children during the vulnerable early period of their lives. It is important to help build and strengthen children's immune systems as early as possible because vaccine-preventable diseases can cause severe illness in infants and toddlers.



  • It reduces the number of office visits, saving parents both time and money, and may be less traumatic for the child.






If a child doesn't have health insurance, how do I get them the vaccine?


If you don't have insurance, the Vaccines for Children (VFC) program may be able to help. This program provides vaccines at no cost to doctors who serve eligible children. Children younger than 19 years of age are eligible for VFC vaccines if they are Medicaid-eligible, American Indian or Alaska Native or have no health insurance. "Underinsured" children who have health insurance that does not cover vaccination can receive VFC vaccines through Federally Qualified Health Centers or Rural Health Centers. Nationally, there are nearly 44,000 healthcare providers enrolled in the VFC Program.



There is no charge for any vaccines given by a VFC provider to eligible children, but there may be other costs such as a fee for the office visit or non-vaccine services (like a blood test). If your child is VFC-eligible, he or she cannot be refused a vaccination if you cannot pay the fee for administering the shot. For more information, visit this website.



Additionally, your child or teen may qualify for free or low-cost health insurance coverage through Medicaid and the Children's Health Insurance Program (CHIP). Many parents may be eligible for Medicaid, too. If you or someone in your family needs health coverage, you should apply. Enrollment is open year-round. Visit here or call toll-free: 1-877-KIDS-NOW (877-543-7669). Under the Affordable Care Act, all children and adults enrolled in new group or individual private health plans will be eligible to receive the MMR vaccine without any cost-sharing requirements when provided by an in-network provider.



How long does the immunity from the mom last in an infant?


Most infants born in the United States will receive passive protection against measles, mumps, and rubella in the form of antibodies from their mothers if their mother has had measles or the MMR vaccine. By 12 months of age, almost all infants have lost this passive protection. While immunity from the mom can last for up to 12 months, this varies from child to child. All infants (of any age) are considered to be at risk for getting measles if they are exposed to the virus.



Should I be worried about measles when I bring my infant out in public, to events or to day care?


It depends.



Most infants born in the United States will receive passive protection against measles, mumps and rubella in the form of antibodies from their mothers - though by age 12 months almost all infants will have lost this passive protection.



Overall the U.S. has high national vaccination coverage of roughly 92%, meaning that the risk of measles transmission is low. However, there are pockets of people within communities where vaccination rates are lower than the national average, making the risk of measles spreading in these communities higher.



Because risk of exposure to measles depends on whether it is circulating in your community, in places where measles is not currently circulating and vaccination rates are high, we'd generally state that it is safe for your child to go to day care. Day care facilities are required to report vaccination records to the state health department each year. Talk with your child's day care provider, or check with your state health department, to obtain these records. I also encourage you to consult with your doctor or local health department to get their advice on the risk of measles in your community.



The best way to protect infants before they are able to get the vaccine is to make sure people around them are vaccinated. The bottom line: talk to your doctor, talk to your day care, and make sure your kids get vaccinated on time.



What percentage of the population needs the measles vaccine in order to make everyone safe?


Preventing measles cases and outbreaks requires having as many people vaccinated as possible. Generally, about 92 percent to 94 percent of people need to be immune to measles to protect others who cannot get vaccinated. In 2013, the overall national coverage for measles-mumps-rubella (MMR) vaccine among children aged 19--35 months was 91.9 percent. However, even with very high national vaccination coverage, there can be subsets of the population that have much lower rates of vaccination. Rapid and early public heath responses to limit transmission, particularly in communities that may have groups of people who are not vaccinated, are equally critical to maintaining measles elimination.



The more people who are vaccinated or otherwise immune to measles, the more we decrease everyone's risk for getting measles. However, this "community immunity" cannot provide 100 percent protection, so we recommend that everyone who can, get vaccinated.



If a child is medically at risk and has been advised by their health care provider not to get the vaccine, then how many people around them need to be vaccinated in order to keep them safe?


Generally, about 92 percent to 94 percent of people need to be immune to measles to protect others who cannot get vaccinated. However, the concern is that some individuals in the community are opting out of vaccination, and these individuals tend to cluster in groups. These groups of susceptible individuals then accumulate and age over time. This, in turn, makes them susceptible to outbreaks when someone brings the virus into the group from abroad.



In 2013, the overall national coverage for measles-mumps-rubella (MMR) vaccine among children aged 19--35 months was 91.9 percent. But pockets of unvaccinated people can exist in states with high vaccination coverage, underscoring considerable measles susceptibility at some local levels.



The best thing families can do to protect children who can't get vaccinated because they are too young or have a medical condition is to make sure their own vaccines are up to date.



"What's the contagion level from kids who have recently been vaccinated? I heard they shed the live virus for a while after receiving the vaccine."



People who receive an MMR vaccine do not shed the live measles virus. Measles, mumps and rubella vaccine viruses are not transmitted from a vaccinated person.



It takes about 10-14 days for your immune system to fully respond to the MMR vaccine and protect you against measles.



As an adult, should I get another MMR vaccine?


People who received two doses of measles vaccine as children according to the U.S. vaccination schedule, have had measles, or are born before 1957 are considered protected for life and do not need a booster dose. If you're not sure whether you were vaccinated, talk with your health care provider.



When my child goes on a playdate, how should I ask the parents about whether their kids are vaccinated?


Parents generally understand and empathize with each other's concern for the safety and well-being of their children. However, we must also respect people's privacy when it comes to health issues.



Vaccinating your child is the best way to ensure that your own child does not get the measles. After receiving the recommended two-doses of the MMR vaccine, it is 97 percent effective at preventing measles. Your child is also at lower risk if there are no active measles cases in the community and vaccination rates are higher than 90 percent.



If your child cannot get vaccinated for medical reasons, you may consider sharing that information with the parents of your child's playdate. You can let them know that you are concerned about the risk of your child getting measles.



If I know parents who are not vaccinating their kids, what should I say to them?


Parents have an important role in making decisions about their children's health. You can help provide accurate scientific and public health information by referring peers to sources such as this or www.vaccines.gov. Additionally, the CDC has an excellent brief video of mothers talking with a pediatrician about vaccinations here. You should also encourage them to talk to their own pediatrician or health care provider to answer questions they may have about vaccines.



How can I help increase the vaccination rates in my community?


The best way to help increase vaccinations rates in your community is to ensure that you and your family are vaccinated. You can also support activities, such as National Infant Immunization Week (NIIW), to help recognize the critical role vaccination plays in protecting our children, communities, and public health. To learn more about NIIW, which is being held this year April 18-25, 2015, visit here.



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

Improve Sleep to Improve Health

Now that we are well into 2015, many people are struggling to keep their New Year's resolutions to improve their health. According to the Journal of Clinical Psychology , only 8 percent of people actually achieve their resolutions. That's the discouraging statistic we're up against in making our resolutions a reality.



Two of the most common New Year's resolutions are losing weight and lowering stress levels. One common factor that can help achieve both of these goals is sleep.



Regularly getting a full night's sleep can reap many health benefits, including weight loss and stress management. In contrast, getting too little sleep can cause us to eat more than we normally would and increase our tendency to choose unhealthy, higher calorie foods, according to The American Journal of Clinical Nutrition . Not surprisingly, this pattern can lead to weight gain.



Poor sleep can also boost the level of cortisol -- the stress hormone -- your body produces, which can increase your blood pressure, heart rate and anxiety levels. The body repairs and rejuvenates during sleep, helping you physically and mentally recover from the stresses of the day. If you don't get enough quality sleep, you're missing a chance to take a break from stress.



Despite the important role sleep plays, a recent Gallup Poll reveals that 43 percent of Americans report their sleep needs are not being met. Fortunately, there are several ways to start sleeping more soundly:



Set Sleep Habits -- Set your body clock by going to sleep and waking up at the same time every day. To signal to your body that it is time to go to bed, create a nighttime routine that helps you relax, such as reading, stretching or listening to soothing music. Avoid TV, computers and smartphones before bed, as the light from these devices can keep the brain stimulated and can make it difficult to wind down.



Work it Out -- Regular exercise, especially cardio, has been shown to improve sleep quality. Aim for a healthy mix of both aerobic and muscle-strengthening activities. According to the Centers for Disease Control and Prevention, even exercising for as little as 10 minutes at a time can promote health benefits.



Avoid alcohol -- When it comes to sleeping, a nightcap is a misnomer. Alcohol can impair sleep quality by causing more frequent awakenings at night, producing less satisfying sleep. Drink in moderation and come home from happy hour a few hours before bedtime to allow enough time for the alcohol to wear off before you hit the sheets.



Treat Problems -- A serious health issue, such as sleep apnea could be the cause of some people's sleep woes. For the 25 million Americans losing shut-eye to sleep apnea, there are many treatment options available. Patients who don't like wearing a CPAP mask should consider oral appliance therapy (OAT). Provided by dentists who are knowledgeable in dental sleep medicine, OAT uses a custom-fit "mouth guard-like" device to help keep the patient's airway open.



Quality sleep is essential to healthy living and, therefore, to accomplishing New Year's resolutions to lose weight or lower stress. Get on the right path to healthy sleep and take the first step to a healthier 2015.



from Healthy Living Blog on The Huffington Post http://ift.tt/1zqhPX6

Why I Thought My Eating Disorder Was The Answer

Life Coach Zachary Koval Discusses Finding Personal Acceptance Through His Queerness

2015-02-25-ZachGaze.jpg

Portrait by Daniel Jack Lyons





I've been conducting this series of interviews for over a year, primarily focusing on queer artists, but I realized that artists aren't the only people whose work may be influenced or inspired by their queer identity. So I decided to open up my interviews and start talking to people with all kinds of jobs. With this in mind, I contacted Zachary Koval. He's a busy man: He's a personal trainer and life coach, primarily helping people with coming out or switching to a plant-based diet. We sat down to chat on a cold New York afternoon.



Phillip M. Miner: How long have you been out?



Zachary Koval: I came out to my parents in the eighth grade. After that it was a gradual process, from slowly telling friends to kissing a boy in the cafeteria my junior year. Both of my parents were very supportive. Personally becoming OK with my sexuality and not caring what other people thought was the biggest challenge. When I came out to my parents, I told them that I never wanted to talk about it again. I told friends and then ended up recanting the next day and jumping back in the closet. I think there's a perception that coming out is a onetime event, but it's definitely a continuum and process.



PM: Through some online research (aka Instagram stalking) I learned that you're involved with the radical faeries. How did that influence your coming-out process?



ZK: I learned about the radical faeries from a high-school friend who connected with them after we graduated. They were something that really intrigued me -- the freedom of expression, the connection to the spirit, the Earth, and to generations beyond my own. Exploring those things also completely terrified me. At that time, all that expression and sexuality wasn't something I was comfortable with, but I still was attracted to the alternative way of being, outside the ever-present bar scene. It wasn't until I moved to New York and met some friends who invited me to a large gathering in Tennessee for May Day that I finally got courage enough to go. Ever since, it's been an amazing experience of learning about -- and creating -- myself. I'm seeing where I am and where I'm comfortable pushing past and growing. It's not about conforming to what the mainstream says I should be or what I think that guy over there wants me to be. It's been about finding, creating, and defining myself from the inside.



PM: I understand that. I naïvely thought that after I came out, that would be that and everything would be sorted. It's been over a decade now, and I'm still figuring stuff out.



ZK: It's definitely an interesting realization that we're not done yet and probably will never be, but that's the fun of it, I think. I went to a gay social boxing club called Velvet Gloves here in the city and found myself automatically self-correcting my stance and movements. The voice in my head was saying, "You're standing very gay right now," even as I was standing in a room full of gay men! I didn't even realize I still had that kind of deep internalized self-shame! I like to think I'm completely comfortable with being gay, but there are still these pieces that have yet to be reconciled.



2015-02-25-ZachSmile.jpg

Portrait by Daniel Jack Lyons





PM: Does this sort of reconciliation happen in your life coaching?



ZK: Definitely. What's really important to me is helping my clients find integrity in their lives and work to integrate all the different pieces of themselves. I think we have so many parts of ourselves: who we are at work, who we are with friends, and who we are at home. For many, those can be completely different people. This separation is what most of us do to survive day to day, being gay and/or other; we are no exception. Sometimes the different sides of us separate more and more, and we lose the sense of who we are. What I do is support clients in starting to bring those pieces back together to create a whole person.



PM: How do you go about doing that?



ZK: Through reflection, awareness, and action. While I work with clients on specific projects, we focus just as much on what's happening on the inside and who they're being about it. Many people concentrate on doing something in order to be something, trying to fix something they think is wrong or broken within them. In coaching I come at it in the other direction. It's about being first. By recognizing you are whole, the doing comes naturally.



PM: I think I get it, but can you give me an example of how you've done this for yourself?



ZK: I grew up with a body image of myself being entirely too skinny, so I was always going to the gym, trying to put on weight and put on muscle to fix what I saw as wrong with me, chasing the proverbial unattainable carrot always held out in front of me. It drove me on but also [kept] me unhappy and unfulfilled. As long as I believed myself broken, it didn't matter how many reps at the gym I lifted; they'd never be enough. It wasn't until I began to address my own thoughts around my self-worth that I began to see changes. I connected my physical fitness goals with my overall health, ethics, and values. I've seen my dad deal with some serious health problems, and I didn't want to go through that myself. Being vegan and my fitness journey are both a part of that.



2015-02-25-ZachHairinFace.jpg

Portrait by Daniel Jack Lyons





PM: I know it's important to you, so could you talk more about your veganism?



ZK: It connects to so many things that are bigger than myself: the environment and climate change, world hunger, and animal suffering. I very much see veganism as an exercise in my personal integrity, connecting and bringing my intentions, words, and actions into alignment. I want to set an example that you can be healthy, fit, and even thrive on a vegan diet. Our diets are often just another example of our dissociation. We are disconnected from where our food comes from and the violence involved in producing it. Being vegan is more than just the action and choice of not consuming animals. It is also a synthesis of personal values and beliefs, which lead to those actions. On the other side, eating meat is also a choice, and one that is backed also by a certain set of values and beliefs, a belief system and ideology called "carnism." By recognizing this, we can see that it's not just "the way things are." We can also begin to examine our actions and make empowered choices and changes rather than just being at the effect of the existing paradigm.



PM: That is important, like how "straight" didn't exist until we defined "gay." Final question: You're goal-driven, so what's next?



ZK: I have my life coaching. I have my personal training. I have my vegan lifestyle, and my acting as well. I want to bring them all together. Like I've been saying, it's all about integration. I'm interested in traveling and giving talks as well as creating a plant-based, vegan fitness center, complete with workshops, classes, coaching, and training. I'm also currently working on an ensemble theatrical piece and a one-man show -- a lot of exciting things coming up!



2015-02-25-ZachBun.jpg

Portrait by Daniel Jack Lyons





from Healthy Living Blog on The Huffington Post http://ift.tt/1C77QgB

Behavioral Science May Prove to Be Our Most Important Science

Science has changed our world. We take for granted the impact of the physical and biological sciences on our world, forgetting that it once took months to get from the East coast to the West coast or to communicate with someone across the ocean. Science has dramatically improved our health too. In nineteenth century England more than 100,000 people died of cholera before John Snow showed that contaminated water was the cause of cholera.



It might seem that no such stunning changes are possible when it comes to human behavior. We continue to have significant problems with crime, drug abuse, depression, academic failure, and poverty. Reading the headlines, you might think that we have made no progress on these problems and that no change is possible.



But you would be wrong. A great deal of progress has taken place on how we can treat and prevent these problems and it is this science that has the potential to enhance human wellbeing far beyond the physical sciences.



If you are unaware of the progress of the behavioral sciences, it is because progress is relatively recent and because the policies and programs that can prevent or ameliorate these problems are not yet in widespread use. We are on the cusp of a revolution in the use of behavioral science that will improve the wellbeing of people in ways that will prove as dramatic as the changes we have seen in medicine, physics, and chemistry.



The Institute of Medicine's report on prevention put it this way: "The scientific foundation has been created for the nation to begin to create a society in which young people arrive at adulthood with the skills, interests, assets, and health habits needed to live healthy, happy, and productive lives in caring relationships with others."



The report showed that over the past 40 years, behavioral scientists have developed preventive interventions for every phase of development -- from the prenatal period through adolescence. Numerous programs for families and schools have been shown, through rigorous randomized trials, to prevent multiple problems among young people. Most of these interventions continue to prevent problems long after the program has ended. And most save far more money in reduced criminal justice, victim, special education, and healthcare costs than it takes to deliver them.



At the same time, behavioral scientists have identified an array of policies that are beneficial in preventing problems like alcohol-related injuries and adolescent smoking initiation.



Similar progress has been made in how to treat people who have problems. Steve Hayes has written on this site about many of the interventions that are revolutionizing clinical psychology.



Simply reading the research won't bring you in contact with the children and adults whose lives are changing for the better. For example, the Nurse Family Partnership has proven benefit in helping poor, at-risk mothers during their first pregnancy and the first two years of their babies' lives. It has already reached more than 200,000 mothers. It has helped women like Shanice by providing a caring, knowledgeable nurse to help her get the social and medical support she needed during her pregnancy and to guide her in how to care for her infant. In the first evaluation of this program, 35% of the children who didn't get the program were arrested by the age of fifteen, but among those who were in the program, fewer than half as many were arrested. Think what the impact of that may have been among the more than 200,000 families that benefited from this program.



Or consider the Good Behavior Game, which is increasingly being used in schools throughout North America. It helps children learn to cooperate and concentrate. Small teams of students earn simple rewards, such as a chance to dance or make funny noises after they have worked together successfully for short periods. A study of the Good Behavior Game done at John Hopkins University showed that young people who played the Game in just first or second grade were less likely to be arrested or to smoke by middle school. By the time they were entering adulthood, those who got the Good Behavior Game had less suicidal behavior and drug abuse and were more likely to graduate from high school and attend college. The game changes lives.



The widespread implementation of the programs, policies, and practices that behavioral scientists have developed can have significant benefit for millions of Americans. But we will not achieve all of the improvements in human wellbeing that are possible unless we also reduce poverty and economic inequality. The U. S. has the highest level of child poverty of any developed nation. This is because in the past half century public policy has evolved in a direction that most of us didn't want it to go.



Before John Snow showed that contaminated water caused cholera, raw sewage emptied into the Thames upstream from the intake of drinking water. Now such unsanitary conditions would be unthinkable. I look forward to the day when it will be unthinkable to allow a child to live in an environment that fails to nurture their development.



In my next post, I will tell you what the key ingredients are in these effective programs and how the science of human behavior can help us evolve a more nurturing form of capitalism.



Anthony Biglan is a Senior Scientist at Oregon Research Institute in Eugene, Oregon and author of the forthcoming book, The Nurture Effect: How the Science of Human Behavior Can Improve Our Lives and Our World.







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

Behavioral Science May Prove to Be Our Most Important Science

Science has changed our world. We take for granted the impact of the physical and biological sciences on our world, forgetting that it once took months to get from the East coast to the West coast or to communicate with someone across the ocean. Science has dramatically improved our health too. In nineteenth century England more than 100,000 people died of cholera before John Snow showed that contaminated water was the cause of cholera.



It might seem that no such stunning changes are possible when it comes to human behavior. We continue to have significant problems with crime, drug abuse, depression, academic failure, and poverty. Reading the headlines, you might think that we have made no progress on these problems and that no change is possible.



But you would be wrong. A great deal of progress has taken place on how we can treat and prevent these problems and it is this science that has the potential to enhance human wellbeing far beyond the physical sciences.



If you are unaware of the progress of the behavioral sciences, it is because progress is relatively recent and because the policies and programs that can prevent or ameliorate these problems are not yet in widespread use. We are on the cusp of a revolution in the use of behavioral science that will improve the wellbeing of people in ways that will prove as dramatic as the changes we have seen in medicine, physics, and chemistry.



The Institute of Medicine's report on prevention put it this way: "The scientific foundation has been created for the nation to begin to create a society in which young people arrive at adulthood with the skills, interests, assets, and health habits needed to live healthy, happy, and productive lives in caring relationships with others."



The report showed that over the past 40 years, behavioral scientists have developed preventive interventions for every phase of development -- from the prenatal period through adolescence. Numerous programs for families and schools have been shown, through rigorous randomized trials, to prevent multiple problems among young people. Most of these interventions continue to prevent problems long after the program has ended. And most save far more money in reduced criminal justice, victim, special education, and healthcare costs than it takes to deliver them.



At the same time, behavioral scientists have identified an array of policies that are beneficial in preventing problems like alcohol-related injuries and adolescent smoking initiation.



Similar progress has been made in how to treat people who have problems. Steve Hayes has written on this site about many of the interventions that are revolutionizing clinical psychology.



Simply reading the research won't bring you in contact with the children and adults whose lives are changing for the better. For example, the Nurse Family Partnership has proven benefit in helping poor, at-risk mothers during their first pregnancy and the first two years of their babies' lives. It has already reached more than 200,000 mothers. It has helped women like Shanice by providing a caring, knowledgeable nurse to help her get the social and medical support she needed during her pregnancy and to guide her in how to care for her infant. In the first evaluation of this program, 35% of the children who didn't get the program were arrested by the age of fifteen, but among those who were in the program, fewer than half as many were arrested. Think what the impact of that may have been among the more than 200,000 families that benefited from this program.



Or consider the Good Behavior Game, which is increasingly being used in schools throughout North America. It helps children learn to cooperate and concentrate. Small teams of students earn simple rewards, such as a chance to dance or make funny noises after they have worked together successfully for short periods. A study of the Good Behavior Game done at John Hopkins University showed that young people who played the Game in just first or second grade were less likely to be arrested or to smoke by middle school. By the time they were entering adulthood, those who got the Good Behavior Game had less suicidal behavior and drug abuse and were more likely to graduate from high school and attend college. The game changes lives.



The widespread implementation of the programs, policies, and practices that behavioral scientists have developed can have significant benefit for millions of Americans. But we will not achieve all of the improvements in human wellbeing that are possible unless we also reduce poverty and economic inequality. The U. S. has the highest level of child poverty of any developed nation. This is because in the past half century public policy has evolved in a direction that most of us didn't want it to go.



Before John Snow showed that contaminated water caused cholera, raw sewage emptied into the Thames upstream from the intake of drinking water. Now such unsanitary conditions would be unthinkable. I look forward to the day when it will be unthinkable to allow a child to live in an environment that fails to nurture their development.



In my next post, I will tell you what the key ingredients are in these effective programs and how the science of human behavior can help us evolve a more nurturing form of capitalism.



Anthony Biglan is a Senior Scientist at Oregon Research Institute in Eugene, Oregon and author of the forthcoming book, The Nurture Effect: How the Science of Human Behavior Can Improve Our Lives and Our World.







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

Increasing Our Ability to Cope With Stress Can Make Us Healthier, Part 4: Early Life Events That Increase the Response of the Brain to Stress

This is blog four of the series to educate you about stress and to help you increase your ability to cope with stress. Please refer to previous blogs for background information and to review the behaviors that reduce the response of the brain to chronic and acute stress.



The focus of this blog is to make you aware of the effects of high levels of stress early in life on the structure and function of the brain, on an individual's susceptibility to mental and physical disease, and also on longevity. Understanding that early life abuse harms both mental and physical health across one's lifespan is the first step to developing and implementing programs to reduce the extent of stress early in life that now exists.



There are many types of abuse that children may experience. They are not all equal in the severity of their effects on the brain, health, and behavior of children. Yet, each can have an impact. A primary source for learning more about early life abuse and health is the Adverse Childhood Experiences Study (ACE) which studied the extent and effect of abuse on 17,000 middle class individuals. This has previously been discussed on HuffPost.



Here are some of the difficult circumstances that a young person could face that could have a lasting impact:



• Physical abuse

• Verbal abuse

• Sexual abuse

• Neglect -- either physical or emotional

• Witnessing domestic violence

• Disappearance of a parent through divorce, death, or incarceration



I am going to cite a few examples of the effect that abuse of children has on altering mental and physical health. I want you to be aware that the effects may be lifelong and can have a significant effect on longevity. When I speak to University of Pittsburgh medical students and community groups I spend considerable time emphasizing the fact that being abused early in life can alter mental and physical health throughout one's life. All I can do here is ask you to realize the significance of this. I will be glad to send you a comprehensive list of scientific publications for your review. Send your request to me at: rabinbs@upmc.edu



The following are examples of the effect of early life abuse on health:



• The structure and function of the brain is altered resulting in a decreased ability to learn and behavioral difficulties.



• The risk of developing cancer, heart disease, high blood pressure or asthma is increased.



• The risk of hyperactivity disorder, posttraumatic stress disorder, or bipolar disorder are increased.



• The duration of life is shortened (and the quality of life during that time is affected). People with six or more ACEs die nearly 20 years earlier on average than those without any ACEs.



• The risk of developing autoimmune disease is increased.



• The risk of developing diseases such as irritable bowel syndrome, fibromyalgia, or multiple sclerosis is increased.



• The length of telomeres, the caps, on the end of our chromosomes, is shortened by early life abuse and is associated with an increased risk of mental and physical disease during aging.



Here is an additional link I highly recommend.



Scientific research has identified the mechanism associated with the increased susceptibility to mental and physical health alterations in children who have been abused. It involves alteration of the hypothalamic-pituitary-adrenal axis (HPA) axis, which is the area of the brain that controls the release of cortisol from the adrenal gland. Too much cortisol, not enough cortisol, or lack of effectiveness of cortisol can result in the health alterations we are discussing.



For example, too much cortisol can damage the brain cells in an area of the brain called the hippocampus. When this occurs the person feels depressed



Fortunately, the hippocampus grows new brain cells, and if the concentration of cortisol is decreased by using the behaviors and techniques described in this series of blogs, the brain cells regrow and the depression will go away. The individuals who are most susceptible to depression are those who were abused early in life.



Depression can also occur when there is an inadequate amount of cortisol or cortisol does not function properly. Again, this alteration of cortisol occurs more frequently in individuals who were abused early in life.



As an example, do you notice that when you have an upper respiratory infection, that you have the "blues," e.g., you feel depressed. The reason this occurs is because when your immune system is reacting to the flu virus several chemicals (called cytokines) are released into the blood by the immune system. When this occurs, the cytokines travel to the brain and cause you to feel tired and depressed. Fortunately, if everything is going well the adrenal gland starts to release cortisol which stops the production of the cytokines and you feel fine. However, if for some reason there is an inadequate cortisol response, the production of the cytokines continues and depression stays constant. It is those individuals who have been abused where this is most likely to occur.



It is important to note that not every person with depression or atherosclerotic heart disease or high blood pressure, was abused as a child. However, approximately two-thirds of middle-class adults had experienced at least one adverse childhood experience.



What can be done to prevent childhood abuse? The Center for Disease Control recommends:




  • Parenting training programs



  • Intimate patent violence prevention



  • Social support for parents



  • Parent support programs for teens and teen pregnancy-prevention programs



  • More attention to mental illness and substance treatment



  • Preschool enrichment



  • Sufficient income support for lower-income families






I realize the topic is a very sensitive one. However, over the past 12 years with all my stress coping programs which have reached many people of diverse backgrounds I have come to appreciate how widespread and serious this issue is. Unless we implement programs to reduce the frequency of childhood abuse, our succeeding generations will be even less healthy than they are now:



I suggest we must become more vocal about the issues of abuse and hope that those who have been abused will tell others how it has impacted their lives. We can learn from such examples as the experience and programs developed by Linor Abargil in response to her being raped. We must develop and implement more programs to help not only those who are being abused, but the persons doing the abusing.



The next blog of the series (blog five) will teach techniques to decrease the response of the brain to chronic stress.



---



Need help? In the U.S., call 1-800-799-SAFE (7233) for the National Domestic Violence Hotline.



Need help? In the U.S., call 1-800-656-HOPE for the National Sexual Assault Hotline.



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Habit Stacking: How to Build New Habits by Taking Advantage of Old Ones

In 2007, researchers at Oxford University started peering into the brains of newborn babies. What they found was surprising.



After comparing the newborn brains to the normal adult human, the researchers realized that the average adult had 41 percent fewer neurons than the average newborn. [1]



At first glance, this discovery didn't make sense. If babies have more neurons, then why are adults smarter and more skilled?



Let's talk about what is going on here, why this is important, and what it has to do with building better habits and mastering your mental and physical performance.



The Power of Synaptic Pruning



There is a phenomenon that happens as we age called synaptic pruning. Synapses are connections between the neurons in your brain. The basic idea is that your brain prunes away connections between neurons that don't get used and builds up connections that get used more frequently.



For example, if you practice playing the piano for 10 years, then your brain will strengthen the connections between those musical neurons. The more you play, the stronger the connections become. Not only that, the connections become faster and more efficient each time you practice. As your brain builds stronger and faster connections between neurons, you can express your skills with more ease and expertise. It is a biological change that leads to skill development.



Meanwhile, someone else who has never played the piano is not strengthening those connections in their brain. As a result, the brain prunes away those unused connections and allocates energy toward building connections for other life skills.



This explains the difference between newborn brains and adult brains. Babies are born with brains that are like a blank canvas. Everything is a possibility, but they don't have strong connections anywhere. The adults, however, have pruned away a good deal of their neurons, but they have very strong connections that support certain skills.



Now for the fun part. Let's talk about how synaptic pruning plays an important role in building new habits.



Habit Stacking



Synaptic pruning occurs with every habit you build. As we've covered, your brain builds a strong network of neurons to support your current behaviors. The more you do something, the stronger and more efficient the connection becomes.



You probably have very strong habits and connections that you take for granted each day. For example, your brain is probably very efficient at remembering to take a shower each morning or to brew your morning cup of coffee or to open the blinds when the sun rises... or thousands of other daily habits. You can take advantage of these strong connections to build new habits.



How?



The quickest way to build a new habit into your life is to stack it on top of a current habit.



This is a concept called "habit stacking" because you stack your new habit on top of a current habit. Because the current habit is strongly wired into your brain already, you can add a new habit into this fast and efficient network of neurons more quickly than if you tried to build a new path from scratch. (Note: I'm not the first person to figure this out. [2])



Habit Stacking Examples



To use habit stacking, just fill out this sentence...



After/Before [CURRENT HABIT], I will [NEW HABIT].





Here are some habit stacking examples...




  • Meditation Habit: After I brew my morning coffee, I will meditate for one minute.



  • Pushup Habit: Before I take my morning shower, I will do 10 pushups.



  • Flossing Habit: After I brush my teeth, I will floss my teeth.



  • Gratitude Habit: Before I eat my first bite of dinner, I will say one thing I am grateful for that day.



  • Networking Habit: After I get back from my lunch break, I will send one email to someone I want to meet.



  • Stretching Habit: After I finish my last set of squats, I will stretch my hamstrings.






Again, the reason habit stacking works so well is that your current habits are already built into your brain. You have patterns and behaviors that have been strengthened over years. By linking your new habits to a cycle that is already built into your brain, you make it more likely that you'll stick to the new behavior.



The Next Step



To get started, simply write out a list of the current habits that you do each day. (Don't forget about all the boring everyday routines.) Then, write out a second list of the habits you want to start. Finally, pick one habit and look for the appropriate place to stack it.



As a final note, you need to make sure that you stack habits of an appropriate size. Your new behavior needs to be small at the start. You can worry about escalating and improving later.



Happy habit stacking!



P.S.



If you are interested in more strategies for increasing your willpower and sticking to better habits, I explain all sorts of techniques and the science behind them in my Habits Workshop.



James Clear writes at JamesClear.com, where he shares science-based ideas for living a better life and building habits that stick. To get strategies for boosting your mental and physical performance by 10x, join his free newsletter.



This article was originally published on JamesClear.com.



Thanks to SJ Scott for inspiring me to use the word "habit stacking" from his book by that name. I haven't read it, but I like the phrase!



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5 Ways for Moms to Practice Forgiveness

One of the themes I've been noticing coming up for my clients and friends this week is this idea of forgiveness -- mainly forgiveness of self. Whether it be trying to forgive yourself for an unsuccessful business venture, a miscarriage, a perceived failure at work, a failed relationship, not exercising, not eating right, not meditating... the list goes on and on.



We all have some part of us that needs forgiving in order to heal, but for some reason, most of us fight it with all we have. Maybe on some level, it's shameful for us to show forgiveness and compassion for ourselves. Maybe we see it as a form of weakness. But here's the thing: As moms, we take care of the people in our lives all day long and for some reason, we do not take the time to take care of ourselves. It's easy to become depleted and have little more to give.



Let's show up for ourselves so we can show up for and take care of others. Let's work on ourselves so we can be better moms, wives, daughters and friends.



The first step is to forgive ourselves for anything that needs forgiving. Below are a few ways we can do this.



1. Acknowledge what needs attention. Are you feeling like you are not ready to put yourself out there to find a new job because you feel so burned out from your last job? Are you feeling stuck in your current situation because you are freaked out about actually starting your own business due to one that failed years ago? Are you too afraid to start trying again after suffering from a miscarriage?



2. Make a list of the parts of you that needs healing and forgiveness. Is it your confidence, your heart, your body?



3. Allow compassion and love to flow to these parts of yourself. I am sure you have been in a situation when one of your kids skinned her knee and you rush over and hold her and hug her and speak softly to her until she feels better. Try practicing that with yourself. Know that you deserve the same compassion.



4. Create a mantra. "I forgive myself for ____, and I love and accept myself fully" or "Even though I am not ready to move on from ____, I forgive myself." Write it down on a post it and put it in your car or bathroom mirror. Or even put it in your phone's calendar and set it to pop up as a reminder once a day.



5. Burn the list of so-called failures.
Or toss it in the trash or delete the document. The idea is that after a week or two of this practice, the list is released into the universe, and you are set free of it.



It can take a few years to really, fully forgive yourself, but it is an ongoing practice. Give yourself some space to do this and be easy on yourself. The more clearing and healing you can do, the more space you open up for abundance and love to come in.



Andi Wickman is a mentor, coach, hand holder, lifter-upper of moms who want to live a more purpose driven life. She helps mamas feel more confident in their lives, bodies and relationships so they can be more present, caring parents and humans. (And so they can really enjoy the hell out of life for a change!) Check out her free 3 Day Mini Course for help with managing your crazy busy life: http://ift.tt/17f6PFC



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Goodbye, Vertigo

It was 4:00 a.m., I turned in my sleep, when the ceiling hit the floor and the room began to spin. Yow! As if my puny, mortal howl could bring the cyclone of a spiralling bedroom back down to earth. I flung myself on to the whirling mattress and held on for dear life. It stopped as fast as it started. An expletive drooled from my lips. My bleary eyes opened and I saw stars.



Hello, vertigo. Back with a bullet for the third time in four weeks. I should have known that you never left. Between the first two bouts, I was still feeling dizzy when I leaned over to smooch my sleeping prince. I'm no princess, I should have figured it out.



I lay drenching the sheets of my life-raft, iron-gripping my pillow, weighing my options. There weren't many. One tilt of my noggin in the wrong direction and I'd be gyrating on the hellish Half-Cups at the "amusement" park of my youth, tortured forever by a notorious public barf, as I spewed and staggered down a wooden ramp, grossing out the crowd. In my head.



As the world turns.



It's not easy staying still, but the spinning wheel going round-and-round forced me down and I lay prone for weeks, whispering to myself and watching the clouds drift by. I was too woozy to work, but oh my people, how the tears did flow. I was flooded with frustration, itching to get back to the roller-coaster ride of my writing life. Two months later, as I type this post, it finally hits me what I learned from lying down: I needed a break.



Here's to happy endings and new beginnings. Thanks to a friend's referral, I was blessed to be treated by a brilliant, vestibular physiotherapist with boffo bedside manner, who diagnosed me with benign paroxysmal positional vertigo (BPPV) and then kicked its butt out of my inner ear. With my sweaty head in his steady hands, he performed the miraculous Epley Maneuver, by bringing me into the spin and beyond it. He promised he wouldn't make me puke, and I didn't. Grateful beyond words, I dropped to the floor and kissed the solid ground.



2015-02-19-pict_vertigo_links1.gif





For more Brenda, visit her blog Burns the Fire, Facebook and Twitter.



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Spice Up Nutrition Month With the Peruvian Superfoods Diet

March is National Nutrition Month, making for the perfect moment to check in with your eating. Believe it or not, there are still new discoveries in the world of nutrition -- it's an exciting time to explore healthy and delicious foods you might not already know. That's why I'm using this opportunity to introduce the Peruvian Superfoods diet. Peruvian superfoods, direct from the Andes and the Amazon, promise multiple health benefits with a Latin American flair. Fortunately, these once-obscure products are now available in mainstream American supermarkets.



The Peruvian diet has an extraordinary number of superfoods, enough to rival the widely touted Mediterranean diet. There's no scientific definition for superfoods, but I use the term to describe hardworking, functional foods that far surpass basic nutritional content. In the case of Peruvian superfoods, these are products rich in antioxidants, phytonutrients, anti-inflammatory fats, and other naturally occurring chemicals that have been associated with prevention of cardiovascular disease, cancer and diabetes; blood sugar regulation; and reduced inflammation. There may already be some Peruvian superfoods in your diet -- avocados and sweet potatoes are popular examples. Those are just the beginning, because the Peruvian diet contains an incredible number of superfoods, in varieties many North Americans may have never tasted.





Discovering the Peruvian diet has also been a personal journey for me. After spending decades in the US as a dietitian working with clients in my successful practice in San Francisco, I returned to my birthplace and culinary roots in Peru to travel from the fertile Andes, where over 3,000 kinds of potatoes and 200 species of corn are grown, to the Amazonian jungle, source of thousands of extraordinary fruits, nuts and seeds. I visited open markets, restaurants, humble food stands and family kitchens, gathered stories and favorite recipes, and savored dishes packed with phenomenal disease-fighting, immunity-strengthening ingredients.



I introduced these foods to my clients, who experienced weight loss, improved moods, increased energy, and glowing skin. That inspired me to write my new book, Whole Body Reboot: The Peruvian Superfoods Diet, which constructs a diet plan for health and weight management using a series of recipes created around Peruvian superfoods. The program begins with a five-day optional smoothie reboot, featuring different-colored fruits and vegetables each day so your body receives the widest array of nutrients while revitalizing your cells. I then created recipes for delicious Peruvian-inspired meal plans that you can mix and match to your tastes and needs, whether you are male or female, an omnivore, vegetarian or vegan, or you follow a gluten-free lifestyle.



Growing up in Lima everything I ate was made from scratch; whole, fresh ingredients and real, wholesome foods are the true origins of the Peruvian diet. While Peruvian supermarkets, especially those in cities, are nowadays full of the usual suspects of packaged and processed foods, history still remains strong among rural Peruvians. Especially in the Andes and the Amazon -- where, not coincidentally, there is a lower incidence of metabolic syndrome (1), hypertension, diabetes (2, 3), and obesity (4) -- superfoods are still widely consumed.



So, what is in the Peruvian Superfoods diet? As I said, it is based on fresh, whole foods, loaded with nutrients. But I can't sum it up by mentioning just one or two products, because the real strength of the Peruvian Superfoods diet is its variety. Peru has an incredibly variable landscape, ranging from deep jungle to great mountain peaks and fertile farmland.



Starting in the Amazon, you will find memory-boosting foods that improve brain health, such as sacha inchi seeds, which are high in complete protein and omega-3s (5). Lucuma is a fruit rich in antioxidants and a good source of beta-carotene and calcium (6). Looking for an antiaging fix? Camu camu is extremely high in vitamin C (7). Moving into the Andes, you will find quinoa, kañiwa, and kiwicha, three seeds that are full of antioxidants, high in protein, and high in fiber (8, 9). And you will also find the root maca, which has been shown to increase sexual drive (10). Anti-inflammatory fats come from avocados, and chia seeds (11). There are also many immune-boosting spices in the Peruvian diet such as turmeric, ají, and cumin (12).



Benefits of the nutrients, phytochemicals and antioxidants in the Peruvian diet include:



Omega-3s and anti-inflammatory fats can lower triglycerides and blood pressure and monounsaturated fats help reduce cholesterol and risk of heart disease (13).

Sources: sacha inchi seeds, and chia seeds; a good source of monounsaturated fats: avocados (14).



Disease-fighting antioxidants and phytochemicals act as free radical scavengers and contain anti-inflammatory properties that help reduce the risk of metabolic syndrome, cancer, diabetes, obesity, arthritis, all while increasing immune system support (15).

Sources: ají pepper, purple potatoes, beans and purple corn



Anti-aging micronutrients help increase vitality, longevity, energy, and improve memory, vision, and skin (15).

Sources: maca, lucuma, camu and sweet potatoes



Digestive health through probiotics and fiber, which help reduce bloating, gas, and stomach pain and cramps (16).

Sources: papaya and yacon



Obviously there are real health benefits to the Peruvian Superfoods diet, but it's important to remember that none of these foods are the "magic bullet" that will lead to overall good health. By the same token, there are many other foods that are healthy, and many paths to nutritious eating. My point is to not replace all your current healthy foods with Peruvian ones! But, if you're looking to make Nutrition Month your moment to change up your diet, or to put some new flavors in your already health-conscious eating, incorporating Peruvian superfoods into your diet will promises fresh, whole, healthy foods with a tasty pop for your palate.



Manuel Villacorta is a nationally recognized, award-winning registered dietitian/nutritionist with more than 18 years of experience. He is a trusted voice in the health and wellness industry. He is the author of Eating Free: The Carb Friendly Way to Lose Inches, Embrace Your Hunger, and Keep Weight Off for Good (HCI, 2012) Peruvian Power Foods: 18 Superfoods, 101 Recipes, and Anti-Aging Secrets from the Amazon to the Andes (HCI, 2013) and his newest book Whole Body Reboot: The Peruvian Superfoods Diet to Detoxify, Energize, and Supercharge Fat Loss (HCI, 2015).



References:

1) Cardenas-Quintana H., Mendozaq-Tasayco F., Roldan-Arbieto L., Sanchez-Abanto J. (2009). Prevalence of Metabolic Syndrome in People 20 Years Old and More. Revista Espanola de Salud Publica. 83, no. 2, 257-265.

2) Ramirez J., Sanchez J. (2007). Adult metabolic syndrome in Peru. Anales de la Facultad de Medicina. 68, no. 1, 38-46. "2013 International Year of Quinoa." (2013). Quinoa 2013 International Year.

3) Arbanil-Huaman H., Pajuelo-Ramirez, J., Sanchez-Abanto J. (2010). Non transmissible diseases in Peru and their relationship with altitude. Revista de la Sociedad Peruana de Medicina Interna. 23, no. 2, 45-51.

4) Alvarez-Dongo D., Sanchez-Abanto J., Gomez-Guizado G., Tarqui-Mamani C. (2009-2010) Overweight and Obesity: Prevalence and Determining Social Factors of Overwight in the Peruvian Population. Revista Peruana de Medicina Experimental y Salud Publica. 29, no. 3, 303-13.

5) Beccaria, M., Cacciola, F., Dacha, M., Dugo, L., Dugo, P., Fanali, C., Mondello, L. (2011). Chemical characterization of sacha inchi (plukenetia volubilis l.) oil. Journal of Agriculture and Food Chemistry, Volume 59.

6) Chen, SS., Datta, N., Jiang, YM., Shi, J., Tomas-Barberan, FA., Singanusong, Y., Yao, LH., R. (2004). Flavonoids in food and their health benefits. Plant Foods for Human Nutrition, Volume 5, pages 113-22.

7) Evelázio de Souza, N., Justi, K. C., Matsushita, M., Visentainer, J.V. (2000). Nutritional composition and vitamin C stability in stored camu-camu (Myrciaria dubia) pulp. Archivos Latinoamericanos de Nutrición, Volume 50, Issue 4, Pages 405-8.

8) Espinoza C., Jacobsen S.E., Repo-Carrasco R. (2003). Nutritional Value and Use of the Andean Crops Quinoa (Chenopodium quinoa) and Kañiwa (Chenopodium pallidicaule). Food Reviews International, Volume 19, Numbers 1/2, pages 179-89.

9) Amaya-Farfán, J. & Caselato-Sousa, V. (2012). State of knowledge on amaranth grain: A comprehensive review. Journal of Food Science, Volume 77, Number 4.

10) Cordova, A., Chung, A., Gonzales, C., Gonzales, G., Vega, K., Villena, A. (2001). Lepidium meyenii (maca) improved semen parameters in adult men. Asian Journal of Andrology. Volume 3.

11) Barcelo-Coblijn G, Murphy EJ. (2009). Alpha-linolenic acid and its conversion to longer chain n-3 fatty acids: Benefits for human health and a role in maintaining tissue n-3 fatty acid levels. Progress in Lipid Research, Volume 48, pages 355-74.

12) National Nutrient Database for Standard Reference. Full report (All Nutrients): 02009, Spices, chili powder. (2005). Agricultural Research Service United States Department of Agriculture, Release 26.

13) Domínguez, H., Juárez, C., Ledesma, L., Luna, H., Montalvo, C., Morán, L., Munari, F. (1996). Monounsaturated fatty acid (avocado) rich diet for mild hypercholesterolemia. Archives of Medical Research, Volume 27, Pages 519-523

14) Chin, YW., D'Ambrosio, SM., Ding, H., Kinghorn, AD. (2007). Chemopreventative characteristics of avocado fruit. Seminars in Cancer Biology. Volume 17, pages 386-94

15) Lobo, V., Patil, A., Phatak, A., & Chandra, N. (2010, July 1). Free radicals, antioxidants and functional foods: Impact on human health.

16) Gorbach, S. (2000). Probiotics and gastrointestinal health. The American Journal of Gastroenterology. Volume 95, Issue 1, Pages S2-S4.




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Overwhelmed By Your Life? Perhaps It Is Time to Simplify

If you had millions of dollars, what would you do? Buy an expensive house and car? How about a used van and park it by the ocean? That is exactly what Major League pitcher Daniel Norris did. Instead of spending his multimillion dollar contract to live up to the appearance of a celebrity ball player, this 21-year-old pitcher chose a simpler life. In a segment on the Today Show Daniel Norris said, "When I can simplify outside of the fair and foul lines, that's so much less to think about off the field and all my focus is put onto the baseball field."



Ideal Work LifeAs you go through your day, what is causing your stress, worry, and distraction? Is it a desire for a new car? Is it ensuring your dinner party is as good as your neighbor's was? Are you concerned about people stealing what you own? Are you having difficulty paying your mortgage but worry you have failed if you downsize? Are you stressed because you can't seem to achieve the American dream? Perhaps your unique dream life is different from the one society has dictated for us all.



Are the issues causing stress in your life providing you with any value? Start cataloging everything in your life. What brings you joy? What makes you feel whole? What helps to make you your best? Now, what is causing you to feel overwhelmed? What is a distraction? What is more hassle than it is worth? Next explore what is keeping you from removing things from your life that are affecting you negatively. Do you keep them around for your values or someone else's? Are you living your unique Type Me life or are you unhappily living someone else's life? Your ideal life might not to be living in a van, but is it the way you are living now?



Look around you. Did you create your life or are you living the life your parents, society, or your peers instilled in you? Are you trying to win at a game you don't want to play? If you had the courage and the means, what life would you create? What would be included? What would you remove?



Henry David Thoreau wrote in the book Walden, "Simplify, simplify, simplify." Simplifying your life is not just about downsizing your house or selling your possessions. At its heart, simplifying means living by your values. What do you personally value? When you choose to add something in your life, do you first gauge it against what you values? If you lived by your values, what would you experience? Make a list of all of the adjectives that would describe your life if you lived by your values. Perhaps it would be calm, peaceful, and content. Perhaps it would be exciting, adventurous, and joyful. What makes your heart sing? What truly makes you happy? Are you actively bringing into your life those things that make you happy?



Can you be as brave as Daniel Norris and remove yourself from the expectations of your role and status to remain true to your Type Me? Are you willing to stand up to ridicule and live the life that brings you joy? Are you ready to choose your version of living no matter what society expects? It is time to simplify your life by removing everything that is not you?



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If We Are What We Eat, Then We Are Becoming Coffee Cups

2015-02-27-fwxediblekfccup.jpg

KFC



After you've swilled down that last gulp of coffee, make sure you've saved room to start munching the cup.



That's what KFC wants us to do, apparently having decided that they can increase their profits along with our waistlines by inducing us to eat things we wouldn't normally ingest.



As if we are not already devouring (way more than) enough calories, the marketing division at Yum! Brands -- the weirdly-named and-punctuated multinational conglomerate that owns KFC -- has decided that the world would be a better place if we ate our packaging after we're done with it.



"The new cup addresses several of the trends bedeviling the food business today, including consumer concerns about the environmental impact of packaging, as well as their desire for simplicity," according to The New York Times .



The folks at Yum! have probably discovered, as the cigarette industry did in the last century, that tapping into our oral fixations is a lucrative enterprise.



I like the idea of eliminating some packaging waste, but as Barry Commoner reminds us in his Four Laws of Ecology (#2), "Everything must go somewhere." Do the math . . . or, rather, the biology. And the physics, too: matter cannot be created or destroyed in an isolated system. Still, poop is better than trash (maybe?).



Yum!'s innovation just doesn't seem all that yummy. It transgresses Michael Pollan's maxim -- "Don't eat anything your grandmother wouldn't recognize as food" -- a mantra that is probably the most intuitively sensible guideline amid the ever-changing flurry of messaging about our diets.



On the same day we learned about edible coffee cups, another story, "Food Waste Is Becoming Serious Economic and Environmental Issue," revealed that it costs $1.5 billion just to dispose of all the food Americans throw away. The actual value of that food itself -- the one-third of all food produced that is never consumed -- is a stunning $162 billion.



When we're throwing out such an obscene amount of food (which is, presumably, actual food: broccoli, juice, cheese, and the like) do we really need to be eating coffee cups? I'd say we have enough things to eat already that we don't need to be inventing new stuff. The average supermarket carries over 40,000 items.



The edible coffee cup may be a sensory novelty, which reminds me of another invention from the 1970s that's still going strong today, edible underpants.



Taffy thongs are harmless enough, and may even have the benefit of spicing up people's sex lives. But it seems to me that there's a line we shouldn't cross (though in all likelihood we crossed it long ago) about what we eat and what we don't.



Pica is a psychological disorder that involves eating things we're not supposed to eat. ("Pica" is the Latin word for magpie, a bird known for eating indiscriminately.) While it's normal for young children to put things in their mouth as a way of exploring objects and exploring their own sense of taste, it's not normal to eat your sofa. Adele Edwards, a pica sufferer from Florida, has eaten seven.



A TLC cable show, "My Strange Addiction," features people who eat cigarette ashes, chalk, glass, toilet paper. Some sufferers of this disorder eat their own hair, stones, car keys, silverware.



French epicure Michel Lotito earned himself a bizarre fame by eating bicycles, shopping carts, and televisions. He called himself Monsieur Mangetout ("Mister Eats-All"). You can watch him eating a car, as his interviewer observes, "you're a nutter, you are." Limiting his metal intake to one kilogram per day, it took him two years to eat a Cessna 150 airplane.



Trigger warning: researching pica will take you into some strange and unpleasant corners of the internet, exposing you to things you can't un-see and websites you probably don't want cached in your browsing history.



The future promises to deluge us with many more foods that Michael Pollan's grandmother wouldn't recognize. At the vanguard of efforts to create ridiculous digitally-designed products, 3-D printers filled with hummus or chocolate or marzipan pastes extrude previously unimaginable edible artifacts. A Cornell lab has made miniature space shuttles out of ground scallops and cheese: brave new world.



Cultural anthropologists remind us that any society is keenly identified with its food -- what and how people eat, and where, and why. More likely than not this ship has already sailed, but in case there's still time for us to repent: let's try not to go down in history as the people whose appetites were so peculiarly deranged that they ate their coffee cups.



Randy Malamud is Regents' Professor of English and chair of the department at Georgia State University.



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

6 Months Into My Anorexia Recovery, I Finally Smashed My Scale

By Annie Zomaya



On the 18th of this month, I will be a solid six months into recovery from anorexia nervosa. That is such a huge milestone! By no means has this journey been easy. A lot of people think that recovery from a restrictive eating disorder is as easy as "sit down and eat," but we know that there is so much more to it than that. Within the past six months, I have had my share of ups and downs. There have been days where I barely pay any mind to the ED, and other days where it's a struggle just to eat breakfast. There have even been days when I just sat in my room and cried, asking myself, "What's wrong with me?" But looking back from where I am now, I'm proud of myself for always getting back up and moving forward.



One pivotal day in this process was the day I smashed my scale.







I was only a couple months into recovery and I was about to have a serious relapse. I would just stand in the mirror and cry, and then stand on the scale and cry some more. The reason I still had a scale in my room was because I wanted to track my progress in weight restoration. I even drew the ED recovery symbol on it for motivation. That only worked for a little while. Soon the process began to reverse and I wanted to make sure I didn't gain too much weight. My mother finally hid my scale from me, but one day in a fit of anger I searched the house and found it.



I stood on it one last time. I became angry with myself. Part of me was angry for putting on weight, but the better part of me was even angrier that I had come so far and allowed myself to fall back into old habits that kept me in bondage to this monstrous eating disorder. That was it. I knew that the only way to stop this relapse was to give up the things that were holding me back from a full recovery. When my mom got home later that day, I confessed to her what I had done and told her what I thought I needed to do. It was time to break up with my scale. I had to completely give up any excuse I had for keeping it. This was really hard and scary, but also extremely liberating. I thought of my scale as a security blanket -- as long as I had it, I felt like I had some sort of control. In reality, the scale controlled me. It wasn't a security blanket; it was a ball and chain.



I thought of a song I had heard a few days before: "I Wanna Get Better" by Bleachers. When I heard it I thought to myself, "Hey, that's me... I want to get better!" So I blasted some music and took out all of my rage on the little twerp. This was really hard. And I don't just mean emotionally -- that thing was ridiculously durable. I mean, what are those things made of? Vibranium or something? We should make cars out of that stuff...



Anyway, so I didn't actually get to grind it to a pulp like I wanted to, but symbolically I had finally found the strength to destroy what had tried to destroy me. I also cut up the measuring tape I had hidden in my closet, and my mother took down the body-length mirror from the bathroom door and threw my scale in the trash where it belonged. This day was monumental.



2015-02-26-ang.jpg





My recovery quickly picked back up and has been on a mostly positive slope ever since. Of course I still have off days, but I am no longer a slave to a scale or mirror. The funny thing? I am more confident now than ever! I guess that's what happens when you force yourself to recognize your own inner beauty and give up the superficial.



The only thing a scale can tell us is about our relationship with gravity. Defy gravity. No scale can measure how much we are loved or how incredibly precious we are.



This was originally published on Proud2BMe.org.



About this blogger: Annie Zomaya is a college sophomore from Kentucky, currently debating what to major in. She also has her own blog, reconstructingannie.wordpress.com. She is almost six months into recovery from anorexia nervosa.



Here's a How-To Guide on how to host your own scale smashing!



Are you struggling with an eating disorder or do you know someone who is? Call the National Eating Disorders Association's toll-free helpline for support: (800)-931-2237.



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

How to Meditate While Walking

Thus far we've learned how to perform Son Buddhist meditation in several common physical positions ("How to Meditate Sitting in a Chair, Parts 1 and 2," "How to Meditate Standing Up," "How to Meditate Lying Down"). We've also learned how to set up a daily meditation schedule ("How to Set Up a Meditation Practice at Home"). Finally, we worked on incorporating micro-sessions of meditation into the routines of our daily life ("How to Meditate During the Workday"). If we've been diligent in our meditative practice, if the various postures, diaphragmatic breathing technique, and regulation of the Great Doubt through the "Yi-mwot-go?" hwadu have become familiar, then we're ready to go to the next level of Son meditation. This is formally called "Son in the midst of commotion." I simply call it the "active" mode of Son meditation. Active Son meditation means learning how to meditate while in physical motion. Today we'll learn how to meditate while walking.






You already may have heard of so-called "walking meditation." The most well-known version of walking meditation consists of walking very slowly and carefully observing the various components of the mechanical process of walking. For example, practitioners observe in stepping forward the extension of the lead foot, contact of the heel with the ground, transferral of weight to the lead foot as it rolls forward onto the sole to make uniform contact with the ground, and so forth.






What we need to understand in the context of active Son meditation, however, is that when we meditate while walking, it's not a meditation about walking. There is no contemplative study of the physical act of walking.






And it's not slow either.






hwansansunim



In a traditional Son Buddhist meditation hall, roughly hour-long sessions of seated meditation are interspersed with 10-minute breaks during which the monks silently walk in a large circle around the room. They are expected to maintain meditative focus even during the break. But all of the windows and doors are opened to bring in fresh air and the meditators are free to go to the bathroom or step into another room to stretch out. The point of this break is not to rest, but to refresh and recharge. Thus, when we walk around the room, the pace is brisk and the atmosphere is energetic. Walking Son meditation, to put it simply, is a wake-up call.






Son meditation is not intended to create a state of laxity. Quite the opposite, Son meditation should induce a state of heightened mental alertness and presence. We're not taking a vacation from reality, but plunging into it with our eyes, heart, and body wide-open. Son meditation may be quiet, but it's immersive and electrifying, a direct, no-holds-barred physical and mental engagement with reality. With the pure perceptual experience of living. The art of Son meditation consists of being able to maintain pinpoint mental concentration without physical tension or emotional agitation. Your mind is a diamond drill, but your heart and body are calm and at peace.






Active Son meditation requires that we maintain this exquisitely delicate psycho-physical balance while moving. So the last thing you want to do is break down a physical movement into its components. Just the opposite, you want your body to glide even as your mind stays gyroscopically still, focused on the "Yi-mwot-go?" hwadu. Let's learn how to do this.






Walking Son Meditation






1. Assume standing meditation posture (Refer to "How to Meditate Standing Up").






2. Remember to hold your left hand in your right hand as shown in the photo and place both hands on your abdomen. The pressure of your hands on your abdomen will help you keep your focus there as you walk.






3. Begin walking slowly while keeping your gaze on the ground ahead.






4. Keep your focus on the "Yi-mwot-go?" hwadu. Imagine that it resides in your dantien, the center of qi energy in your lower abdomen. Keep your attention there with the same urgency you feel in keeping your eye on your infant child as you go about your chores. One part of your attention is always on the "Yi-mwot-go?" in your gut. You may feel a kind of mass, heat, or vibrating resonance there. That's where you keep your attention. If this description makes no intuitive sense to you, that's okay. Simply keep your attention on the contact point between your hands and your abdomen and intone "Yi-mwot-go?" in a calm and clear mental voice as you walk.






5. Don't obsess over keeping your breathing slow. Your rate of breathing will naturally pick up speed as you move. Just make sure you don't move so fast that you start panting.






6. Don't obsess over the in-out motion of your abdomen used in diaphragmatic breathing. Let your breathing occur naturally. Again, simply keep your attention fixed on the interior space of your lower abdomen while intoning "Yi-mwot-go?"






7. Remember to keep your back straight and be aware of tension in your neck and shoulders as you attempt to concentrate. Many people thrust their head forward in the effort to focus. Be careful to avoid this and keep the line of your spine upright and fully extended.






8. When you get used to coordinating the various mental and physical actions of Son meditation with those of walking, try moving a little faster. You can also drop your hands and walk naturally.






Externally, this meditation looks like you're just walking with a solemn expression on your face. But by now you know that internally you're practically conducting a symphony of diverse micro-actions. This is why it's important to gain proficiency in the mechanics of seated, standing, and lying meditation first. The truth is walking Son meditation comprises the first step in learning how to incorporate meditation -- and its benefits -- into the multi-tasking that occupies so much of modern daily life.






Recommendations and Suggestions






1. Learn proper walking technique. There are many good books on this topic as well as helpful videos on sites like Youtube.






2. You want to feel that you're gliding. This means your speed stays relatively constant and you accelerate and decelerate smoothly, gracefully even. Furthermore, you're not bobbing up and down as you walk nor are you swaying from side to side. Your arms and legs move together, left arm swinging forward as your right foot extends forward and vice versa. You move like you're on a railroad track, but your body is relaxed and your gaze steady.






3. I recommend practicing on a treadmill first. This way you're not distracted by passing scenery. The treadmill also keeps your pace and rhythm constant.






4. Alternatively, you can practice by circling the periphery of a large room. Just remember to practice walking in both directions, clockwise and counter-clockwise.






5. If you want to practice outdoors, pick a quiet place with relatively bland surroundings. An empty beach or parking lot or outdoor running track are good.






6. Be prepared for your thoughts to wander. People tend to ruminate while walking. If you're not careful, you can direct an entire movie or plot your career to retirement in your mind as you walk. Remember that you're not "taking a walk." You're walking purposefully, with energy and focused intent.






Walking Son meditation, obviously, is a great way to combine meditation and exercise. When you get good at it, this way of walking, interestingly enough, is helpful for moving quickly through crowded places such as train stations, airports, and department stores. When human traffic is congested and we're in a rush, we tend to get annoyed with the stop-and-go of people in front of us. However, when we meditate and keep our minds focused and present as we walk, we begin to move highly efficiently, weaving our way and slipping through the crowd without bumping into anyone. Somehow we are simultaneously both comfortably aloof from and intensely committed to our physical actions.






This becomes the first proof in our lived experience that meditation actually enhances our work efficiency rather than distracts us from it. It's a remarkable discovery and eliminates the false distinctions between stillness and movement, contemplation and action, passivity and assertiveness, and meditation and work that most beginning meditators unconsciously harbor.






In Son Buddhism, the ancient masters tell us to "walk all day long without ever taking a step." This is interpreted to mean that we walk with purpose and successfully arrive at our destination, but during all of that time our minds are engaged in meditation and we never become distracted by our physical actions or our worries. In other words, we have achieved perfect balance between living in the present moment and getting the results that we need.






Ultimately, we no longer have to feel conflicted between our desire to stop and smell the roses and the incessant demand that modern life places upon us to keep moving forward. As consistent daily practice in the basics of Son meditation -- posture, breathing, and "Yi-mwot-go?" -- improves our meditative skill, we learn to meditate as we perform increasingly complex tasks. We discover that meditation actually enhances our problem-solving ability and creativity. Later, incredibly enough, we can meditate in the present even as we plan, prioritize, and execute for the future. We are no longer overwhelmed by the constant juggling of tasks. Instead, just as we have learned to orchestrate the actions of our own inner mind and body, so, too, can we now manage the multiple responsibilities of our outer lives. Like a dancer or figure skater whose mind is calm and focused as she performs the most complicated and spectacular choreography, we, too, can learn to be completely present for the full tapestry of events and duties that unfolds for us every day of our lives.






This is not a question of being spiritual enough. It's an issue of committing to the mastery of a skill. Son meditation is the art of living.






Palms together,






Hwansan Sunim






You can now submit questions for Hwansan Sunim to answer on the Son meditation TV program, "Hello, This Is Hwansan Sunim." If possible, record your question on an audio or video file and send it in an email to ask.hwansan@gmail.com . (You may also send your question in written form.) Your email submission should contain the following information: 1) Name, 2) Photo file of you, 3) Age, 4) Occupation, and 5) City of residence. The broadcast date of your question will be sent to you. For further information about communicating with Hwansan Sunim, please visit the Facebook page at http://ift.tt/1zrf9u9 .






from Healthy Living Blog on The Huffington Post http://ift.tt/1awb01C