Friday, October 31, 2014

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.



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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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5 Nutritional Deficiencies You Might Not Even Know You Have

SPECIAL FROM Grandparents.com



As we age, proper nutrition is essential for maintaining a healthy body and mind. And while we need to eat fewer calories the older we get, our bodies actually require more of certain vitamins and minerals.



A number of factors may contribute to nutritional deficiencies: Some people have limited access to food due to financial constraints or physical disabilities. Depression, loss of appetite and forgetfulness can also lead to a decreased intake of food. Furthermore, certain medical conditions and medications can increase nutritional needs or decrease the body's ability to absorb nutrients as well.



Let’s take a look at the top nutritional deficiencies for people over 50, plus helpful ways to avoid these inadequacies:



#1: Zinc

Zinc has a big effect on our bodies, influencing everything from metabolism to immunity and tissue healing and repair. Not getting enough of this essential mineral can lead to a decline in immune system function, as well as increased inflammation associated with cancer, heart disease, and diabetes. Unfortunately, older adults tend to consume less zinc and also appear to absorb less of what they do consume.



Signs of deficiency: Hair loss, poor wound healing, increased frequency of infections, diarrhea



How to Get More Zinc: The best way to combat the loss of zinc is to eat more of it (specifically 11 mg/day for men and 8 mg/day for women) in the form of lean meats and seafood—specifically, oysters have the highest level of zinc from food. Grains and other protein-rich plant sources like beans and legumes also have quite a bit of zinc. If you just can't seem to eat enough zinc, a multivitamin with zinc may be warranted, but make sure you don't consume more than 40 mg per day. It's also important to keep in mind that increased zinc intake can react with certain medications so let your doctor know if you are changing up your supplement routine.



#2: Iron



steak salad



Beyond being the nutrient that makes your blood red, iron is responsible carrying oxygen to all of your tissues. Without intervention, a person whose dietary intake of iron is inadequate to meet her body’s needs will eventually develop iron deficiency anemia, a condition where hemoglobin levels are so low that the blood is unable to deliver enough oxygen to the cells.



Signs of deficiency: Fatigue, tiredness, decreased immunity, brittle nails, shortness of breath, loss of appetite, poor endurance, anemia



How to get more iron: Red meat, poultry, and fish are all rich in iron, as are spinach, nuts, seeds, and dried apricots, but your body absorbs the iron from animal proteins more easily than from plant foods. Other iron-rich foods include clams and oysters, fortified dry cereals, and soybeans. In addition to adding more iron to your diet, it is also a good idea to eat foods that help your body absorb iron better, particularly foods that are rich in vitamin C (i.e.; bell peppers, oranges and orange juice, grapefruit and grapefruit juice, as well as kiwi and guava).

Keep in mind that taking iron supplements when you feel tired and run down will not help unless you have actually been diagnosed with iron deficiency. Similarly, unnecessary iron supplementation can interfere with your body’s absorption of other minerals, including zinc and copper.



#3: Calcium

Calcium is one of the most abundant minerals in the body, yet most people still manage to have a calcium deficiency. Best known for adding strength to your bones and teeth, calcium also plays an important role in nerve and muscle contractions. If you don't meet your dietary intake recommendations, your body will effectively steal minerals from your bones in order to maintain blood levels of calcium.



While women tend to lose more (especially in the 5 to 10 years around menopause), both men and women lose bone mass as they grow older. A diet high in calcium cannot reverse age-related bone loss, but it can slow the process.



Signs of deficiency: Increased tooth decay, bone fragility, osteoporosis, muscle weakness, and cramps



How to Get More Calcium: To minimize bone loss, older men and postmenopausal women should consume a total (in the form of daily diet plus supplementation) of 1,200 mg/day of calcium. Total intake of calcium should not exceed 2,500 mg daily.Foods rich in dietary calcium include leafy green vegetables, dairy (yogurt, cheese, milk), beans and legumes, figs (fresh or dried), and almonds. For example, 15 almonds contain about 40 mg of calcium. Similarly, there are many calcium-fortified foods on the market including breakfast cereals, fruit juices, and bread. One cup of calcium-fortified breakfast cereal contains up to 200 mg of calcium; 1/2 cup of calcium-fortified orange juice contains up to 80 mg of calcium; two slices of bread provides 200 mg of calcium. While diet alone may be enough to achieve adequate calcium levels, many people do need to take calcium supplements, as well.



#4: Vitamin D



spinach salad



Vitamin D helps your intestines absorb calcium, iron, magnesium, phosphate, and zinc; adequate intake is required for optimal calcium absorption, normal bone growth, and maintenance of bone density and muscle strength. It's not a stretch to see that being vitamin D-deficient puts you at higher risk of falls and bone fractures.

Clinical trials examining the risk of osteoporotic fracture in older adults have generally found that vitamin D supplementation can slow losses in bone density and decrease the incidence of bone fracture.



Signs of deficiency: Weak bones, calcium deficiency, bone disease, muscle weakness



How to Get More Vitamin D: Fish oil, egg yolk, and leafy green vegetables contain lots of vitamin D. Because vitamin D is found in few foods, sun exposure is the main source for vitamin D. Emerging evidence suggests that a daily supplemental intake of 2,000 IU of vitamin D may help protect against breast, ovarian, and colon cancers.

Exposure to sunlight, plus dietary intake generally give people enough of this vitamin. Research indicates that just 20 minutes outside on a sunny day delivers the daily requirement of vitamin D. However, most people don't get 20 minutes of sunshine a day, and if you have very pale or dark skin, your skin may not be able to absorb vitamin D very well. Plus, older adults have a reduced capacity to synthesize vitamin D from sunlight, making supplemental vitamin D is especially important.



#5: Vitamin B12

Our bodies use vitamin B12 to make nerves, red blood cells, and DNA. Vitamin B12 has also been credited with boosting energy, metabolism, and mood, and can help reduce your risk of heart disease.

The prevalence of vitamin B12 deficiency increases with age, and if it's not corrected, anemia and neurological and gastrointestinal symptoms could follow. Ten to thirty percent of older adults suffer from chronic inflammation of the stomach lining, which results in decreased stomach acid production. Because stomach acid helps release vitamin B12 from food, people with this condition miss out much of the B12 they eat.



Signs of deficiency: fatigue and weakness, reduced appetite (including stomach upset and weight loss), problems with nervous system, some mental confusion, rapid heartbeat and breathing, pale skin, sore tongue, easy bruising or bleeding, including bleeding gums



How to Get More Vitamin B12: Most people can prevent vitamin B12 deficiency by eating enough meat, poultry, seafood, dairy, and eggs. If you don't eat animal products, or you have a medical condition that limits how well your body absorbs nutrients, it's a good idea to take a B12-containing multivitamin. As always, check with your physician to make sure other prescribed and over the counter medications are not affected.



In general, one can avoid deficiency by eating a healthful diet that includes good sources of these micronutrients. A healthful diet includes fruits, vegetables, whole grains, low-fat dairy products, lean meats, fish, beans, eggs, nuts and seeds. Such a diet is low in saturated fat, trans-fats, cholesterol, salt, and added sugars. For more information or individual recommendations, it is best to seek help from a Registered Dietitian or nutrition professional.



Read more from Grandparents.com:

Is organic food really better for you?

Weight-loss gadgets that help keep off the pounds

6 easy tricks that help you stop overeating



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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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Oregon Woman Hospitalized For Possible Ebola Infection



(Adds background on Ebola in paragraphs 3,4)



By Courtney Sherwood



PORTLAND, Ore., Oct 31 (Reuters) - An Oregon woman being monitored for possible Ebola infection has been hospitalized after registering a high temperature, state health officials said on Friday.



The woman, who was being monitored after traveling to an Ebola-affected country, has been placed in isolation and is not a danger to the public, the Oregon Health Authority said.



The worst outbreak of the disease on record has killed nearly 5,000 people, all but a handful in the impoverished West African countries of Liberia, Sierra Leone and Guinea.



The Oregon isolation comes as a judge rejected Maine's bid for a quarantine on a nurse who treated victims of the disease in West Africa but tested negative for it. The judge instead imposed limited restrictions.



Also on Friday the Pentagon said that civilian U.S. defense employees returning from Ebola relief work in West Africa must undergo monitoring to ensure they are free of disease but can choose between following civil health guidelines or the stricter military regimen. (Reporting by Courtney Sherwood in Portland, Oregon; Writing by Eric M. Johnson in Seattle; Editing by Bill Trott and Eric Beech)





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Breeders Cup 2014 TV coverage on NBC and NBCSN

NBC, NBCSN and NBC Sports Live Extra have coverage of the Breeders Cup 2014 horse racing event from Santa Anita Park in Arcadia, Calif., Oct. 31-Nov. 1. 2014 Kentucky Derby and Preakness winner California Chrome leads the field in the $5 million Breeders’ Cup Classic against other top contenders in 2014 Belmont winner Tonalist and undefeated Shared Belief (complete field and odds below). NBC airs the Breeders’ Cup Classic live in primetime on Saturday, Nov. 1, beginning at 8pm ET. Full schedule of Breeders’ Cup weekend TV coverage on NBC and NBCSN below. Breeders’ Cup 2014 TV Schedule on NBC … Continue reading


The post Breeders Cup 2014 TV coverage on NBC and NBCSN appeared first on Channel Guide Magazine.






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The Secret Pressure Point To Ease Neck Pain (VIDEO)

Everyone's been there: After a long day of working at a desk, hunched over a project and looking down at your devices, the pain creeps up. Your neck stiffens and your shoulders ache. You've tried rolling your neck, massage, applying heat and applying ice, but nothing seems to work to alleviate the pain. Yoga instructor and fitness expert Jill Miller says she may have your answer.



Speaking with the web series #OWNSHOW about neck pain, Miller reveals a secret pressure point that can help -- and it's in your hand.



"If you use a computer mouse or you're at a desk much of the day, there's a lot of tension going on in your hand," she explains. "That tension is interconnected via fascias all the way up to the neck and shoulder."



To ease this pain, Miller says all you need is a small rubber ball. Place it on a table or desk, and put your hand on top of it.



"The ball is going to tuck into the junction where your thumb meets the rest of your hand -- that's called the thenar eminence," Miller says, demonstrating the exercise on her right hand in the above video. "You want to try to pry that junction apart [as you roll the ball]."



But be warned: It won't feel great at first.



"You may be surprised that there's a lot of unpleasant things that you're feeling in there," Miller says. "That's from probably years and years of stiffness, from grasping your cell phone or holding onto a child or computer mouse or what have you."



After rolling the ball, you'll pivot your hand while still applying pressure, as if you're pressing orange juice. "[You'll be] wringing and twisting and creating a ton of heat in there," Miller demonstrates.



Do this for about a minute, then leave the ball where it is and stand up straight with your palms facing forward. "Raise both of your arms all the way overhead, trying to move your arms as far back behind you as possible," Miller says. "You may be surprised that the right hand, which is the hand that I just did, is further back than the left. Isn't that crazy? And that's just a few seconds of rolling." Is working at a desk also giving you bad posture? T



ry this 20-second stretch using nothing more than a towel.




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How to Run the NYC Marathon Like a Pro

Have you ever wondered what it might be like to be a sponsored athlete at the world's largest marathon? I am running the New York City Marathon this year as part of the ASICS Editor's Challenge Team, and it has been a spectacular experience. Today, I ran through Central Park with some of America's top runners to uncover the secrets to their success.



2014-10-31-ASICSgroupf.jpeg





Physical



We all know that it takes some serious training to prepare your body for the rigors of a 26.2 mile race, but did you know your breakfast can make or break your race? I spoke with Andy Potts, 4th place finisher in this year's Ironman World Championship, about what it takes to make it through a grueling endurance race. His advice was simple and straight-forward, eat what agrees with you a couple of hours before the race.



For some it's eggs and bacon, for others it's a bowl of oatmeal. The essential takeaway is to eat something that you know won't cause you any stomach issues. The last thing you want to do before a race is eat something new, or grab race fuel that you've never tried before. Be predictable.



When it comes to race strategy, Gwen Jorgensen, the 2014 World Triathlon Series World Champion says stick to your plan. Go over your goals, determine your splits and fueling strategy and visualize the race. On race day, don't get carried away early in the race. Instead, remember your plan and follow it all the way to the finish line.



Mental



What do you think about to stay focused and race efficiently even when it feels like the wheels are about to come off? Surprisingly, you might want to think about your elbows. When everything hurts and your thighs or your calves are screaming for attention, divert your attention by focusing on a body part that doesn't hurt.



Another mental trick is to focus on the what got you to the starting line. Deena Kastor, American record holder in the marathon and half-marathon and Olympic bronze medalist, says that you can find confidence in your hard work. She reviews her training log before race day and finds conviction and credence in her earlier workouts.



Spiritual


To get through the marathon you need to call upon a higher power. For each of us, that means something different. Coach Andrew Kastor says that an event like the New York City Marathon offers inspiration everywhere you look. The girl who hands you water along the course might be inspired by you to come back as a runner one day.



Every runner has a story. Each one of the 50,000 competitors serves as an inspiration to someone in their community. This event is more than just a foot race, it's a testament to the human spirit.



Ryan Hall, American record holder in the half marathon, says that we should give thanks every time we run. Even bad workouts are a gift. The act of running alone is something to be cherished.



Andy Potts suggests finding inspiration and keeping it close when times are tough. He thinks of his children and strives to make them proud when self-doubt begins to creep in. His advice is simple and effective: "Smile through the sticky moments."



Every runner who navigates the cold and windy marathon course through the five boroughs of New York City this Sunday has a chance to do something inspirational. With the right training, the right attitude, and a dose of inspiration, you too can run the race of a lifetime.



Please share and visit SaltmarshRunning.com for more.



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Overcoming Cancer Consent

2014-10-28-nonconsensualcancerpic.jpg





Part I: Non-Consensual Cancer


Growing up, one of my heroes was Sir Ernest Shackleton. He was a polar explorer at the turn of the century who led an expedition straight south to explore Antarctica in his ship, aptly named The Endurance, with a motley crew of burly Englishmen wrapped in layers of wool, icicles hanging from their thick beards. After their ship was stuck in ice and capsized, Shackleton had to abandon his exploration mission and lead his crew through the harsh Antarctic conditions to safety. To his men, Shackleton was a true leader, heroic, humble and selfless.



I have not thought much about Shackleton since the report I did on him in third grade, though. Fifteen years later, while my life is consumed with the constants of living with cancer and being in and out of the hospital, brawny Antarctic ice adventure heroes do not currently impress me...



Everything my medical team does to treat my cancer requires written consent. My doctors diligently present their recommendations, the protocols and research studies, detailing the course of treatment, side effects, and complications. But none of it can happen until my signature is on that piece of paper.



My doctors sit in two chairs at the end of my hospital bed, in my dimly lit room on Six North. My mother is in another chair closer to the window. It's dusk and the shade is open, letting in the blue and yellow glow of the city at night. Outside crowds of salary men and research assistants wait for buses, evading the cold Boston wind and each other with their scarves and headphones. The room is quite small but has a TV and PS2, a long cushioned bench underneath the window that doubles as a bed for a visitor, and even a mini fridge. All these amenities are not a comfort to me right away -- more of a reminder that this is the kind of hospital room I will not leave for weeks.



This was my condition at the time of consent:



I was still woozy from the anesthesia drugs from my bone marrow biopsy that morning. My doctors have just informed me of the results, which were that the last round of chemotherapy did not work. Now it was time to talk about what to do next.



I am lucky to be treated by some the best doctors in the world. They were ready and waiting with a new course of action as soon as they knew the results. In their hands they had a stack of papers, a new protocol ready for my signature. Their "Plan B." And I should say up front that I fully trust my doctors. When they recommend any treatment I believe that it is my best option for overcoming this disease. But there is a dark reality to consenting to cancer treatment. The truth of it is, I have never felt like I had a choice at all.



The doctors recommend a stem cell transplant. Before I can sign the protocol, the doctor must go through all the possible outcomes, all the risks involved, all the side effects and potentially adverse effects of every medication and treatment I will encounter. You can imagine that these conversations are often quite sobering.



This is what I get to consent to on that day:



The plan is that I will undergo ten days of conditioning. I will receive higher doses of chemotherapy than I have ever encountered before, as well as several sessions of full body radiation. These treatments are guaranteed to give me nausea and vomiting. There will be pain and fatigue. Mouth sores. It will be likely that I will be unable to eat and so I will receive Parenteral nutrition through my IV. I will likely be on a PCA to manage my pain, basically a constant flow of intravenous morphine. These treatments also present the risk of countless adverse events. Things like seizures, anaphylaxis, infertility, thrombosis, liver failure, some crazy thing where your heart could stop immediately from one of the chemotherapy drugs, oh right, and also the risk of developing other cancers later in life.



My willful acceptance of this poison, of course, is to completely destroy not only any cancerous cells left in my blood, but the entirety of my bone marrow itself. I will then receive three infusions of stem cells taken from the umbilical cords three different babies. Over the course of the next month, in some inconceivable way, these stem cells will enter my blood stream. They with then find their way into my bones where they will duke it out until one emerges victorious and engrafts into my bones, and to finally resume the creation of functioning blood cells in my body. Until then I will wait in a stagnant state somewhere inside the shell of a broken, sick, exhausted body. I will be kept alive by blood transfusions and IV nutrition, hoping that one day the lab results will show that some new white blood cells, with the DNA of some anonymous beefy baby, have miraculously grown in to start cleaning up the mess. That's the theoretical idea. They also have to tell you somewhat unconvincingly that it works about half the time.



After hearing all this, of course I immediately respond, "Yes! Absolutely! Sign me up!"



I joke, but all the same, what is my other option? The leukemia returns and consumes my body from within in a few months. It's tough. Agreeing to treatment that will knowingly ravage you, and harm you, bring you close to death itself. How do you agree to that? If you want a chance to live you have to. No one deserves to have to face that decision. If you even want to call it a decision.



Part II: Overcoming My Fear, Making My Choice


In the weeks leading up to my transplant I felt completely powerless and afraid. Thoughts of the complications, the statistics, all the suffering to come, rolled around in the shadows of my mind. I had been dealing with cancer treatments for years now. I always consented to the treatments without too much thought. I always felt ready to endure them. But after a relapse and another failed protocol and more and more unpleasant reactions to increasingly toxic forms of chemotherapy, I reflected on my "decision" to consent to the transplant. I reflected somberly and often as I waited. So much of it scared me, and I began asking myself if I had just signed my life away. I was desperate for any confirmation that the transplant process would work. That I hadn't just signed up for an extra few months of intense suffering, only for more bad news at the end. But that confirmation does not exist.



But then I happened to remember a detail of Shackleton's adventure that helped me. Before he set out on his mission, he put out a tiny add in the newspaper to recruit his crew.



His informed consent read candidly:



MEN WANTED for hazardous journey, small wages, bitter cold, long months of complete darkness, constant danger, safe return doubtful, honor and recognition in case of success.



I read that and laughed. What kind of mad man would respond to that absurdity? Then I realized that I just had. I was that mad man. One of those burly bearded men with icicles hanging from their noses, pulling their lifeboats across the frozen glaciers for months and a never ending white wilderness, day after day until finally they found that tiny South Georgia whaling station. I felt proud to be with them. I felt strong.



So I take the pen and sign my name and usually I admire the elegance of my signature next to those of my doctors. It looks strong, even more direct and confident than theirs. I hand the papers back and that is that.



When day zero comes around, I take one last moment to think about my fear. The fears of what I will definitely experience, the fears of what I might experience and the fears of what I might not experience. And then, finally I do have a choice to make. I choose to take a deep breath. I choose to forget my fear. I choose to accept what happens, and only when it happens. I choose day plus one, and then day plus two, day plus three...



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F1 U.S. Grand Prix 2014 on NBC Sunday

F1 U.S. Grand Prix 2014 from Circuit of the Americas in Austin, Texas, airs live on NBC Sunday, Nov. 2, at 3pm ET. Full TV schedule of U.S. GP events below. NBC, NBCSN and NBC Sports Live Extra combine to present comprehensive coverage of the Formula One United States Grand Prix Grand Prix from Circuit of the Americas in Austin, Texas, from Oct. 31-Nov. 1. The U.S. Grand Prix figures to be an exciting showdown between Lewis Hamilton and Nico Rosberg, who’ve been battling each other closely throughout the season. NBC’s F1 broadcast team includes play-by-play announcer Leigh Diffey, analysts … Continue reading


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'Work and Family Month' Shouldn't Need to Exist

During the floor debate for Rhode Island's paid family leave legislation -- which would ultimately pass both houses and would be signed into law on July 11 by Governor Chafee -- State Representative Grace Diaz had this to say:



"Most people work to support their families. In difficult times, we need to be with the ones we love. Families come first."



No one will deny that we, as a nation, buy into this value. Family comes first. Every worker has a life and loved ones beyond the workplace. Attending to their needs requires time, and it requires money.



We overwhelmingly believe these things -- from our CEOs to our local leaders to our elected representatives. And yet, the actual policies on our books as a nation don't reflect those values.



So this October, as we celebrate "work and family month" -- nationally recognized by members of Congress, businesses, academic institutions, advocacy groups, and anyone who wants to succeed both at home and on the job -- here's a somewhat controversial statement: I'd like us to get to a place where "work and family month" doesn't need to exist.



I'd like us to get to a place where every month is "work and family month," because policies that help families succeed at both work and home are the law of the land. Because truly, who wants to choose? Too often people are forced to choose and that is why nearly half of all parents have turned down a job offer because of the sacrifice it would have meant for their family. What business owner or investor wants to lose talented workers because they forced them to choose?



The challenge is removing the stigma from those who sometimes put their family first, who have to take their child or aging parent to a doctor's appointment, or attend a parent-teacher conference. Programs that help people balance work and family are no longer "nice to haves" for a few workers, but are increasingly important, as most kids live in families where all parents work and most workers have personal responsibilities beyond their job.



The challenge is rolling back misconceptions about increased costs without recognizing the benefits in terms of recruitment, morale, and retention. The challenge is making it clear to every lawmaker, business owner, and state leader that the livelihoods of our workers, the strength of our businesses, and our competitiveness on the world stage stands to improve if we choose to give our workplace policies a national update.



Let's look at California for a moment. When the state enacted paid family leave back in 2002, businesses were initially concerned. The worry was that the law would create an administrative burden, would increase costs, and minimize their ability to expand hiring.



Several years later, what ended up happening? In a recent survey, more than 90 percent reported no negative effect or a positive effect of the law on profitability, turnover, productivity, and morale. And women with young kids are working more today because of this benefit, which helps both families and the economy.



Still more studies have shown that flexibility can lead to improved productivity and is correlated with well-managed businesses. Research shows these policies can help to recruit talented workers, lower worker turnover, and boost morale, worker productivity, and profits. In fact, studies show that investors see these kinds of workplace updates as good for profitability as stock prices tend to increase on the news of a business's new family-friendly policies.



And here's the thing: At a time when more than one in five kids under five with a working mom has a dad as a primary caregiver, these policies don't just help women succeed. They help the whole family succeed.



Equal pay means female breadwinners are bringing home more. If there are dual breadwinners in a given family, everyone benefits. Paid leave and workplace flexibility help both moms and dads better balance the competing demands of work and caregiving.



Real, meaningful policy change -- as is always the case -- has come slowly, in fits and starts. Connecticut and California, along with a handful of municipalities in other states require private-sector employers to provide paid sick leave. And a handful of states -- fewer than 10 -- allow parents to take a limited number of hours for parents to attend their children's activities. Only three states -- California, New Jersey, and Rhode Island -- offer paid family and medical leave.



Last month, the Department of Labor awarded $500,000 in grants to assist Massachusetts, Montana, Rhode Island and the District of Columbia in funding feasibility studies on paid leave. Those studies will inform the development or implementation of paid family and medical leave programs at the state level -- seeking solutions that work for their unique communities.



But the fact is that we're already behind, and we simply need to move faster to catch up.



I'm not exaggerating or being dramatic when I talk about "the world stage," by the way. Because when we limit the career options of our most talented workers, we're failing to build an economy that can operate at its full potential. As the only developed country in the world that does not offer paid maternity leave, and one of the few that does not guarantee workers paid sick leave, we're jeopardizing our ability to keep up with other nations. If we want to keep making the sort of economic progress we've seen in the past century, we've got to reshape today's and tomorrow's workplaces. Other countries have already figured this out.



Australia offers up to 18 weeks of parental leave with financial support. Brazil gives its women 120 days of maternity leave at full pay. Japan offers up to 14 weeks of paid maternity leave with slightly reduced salary and benefits. In fact, Prime Minister Abe has made "womenomics" -- or, increasing their GDP by boosting female labor force participation -- a key item on his governing agenda and realizes that increasing policies to support working families needs to be a key part of that agenda.



A couple months ago, the White House held its very first "Working Families Summit." In it, we brought together business leaders, educators, researchers, advocates, members of Congress, state and local government representatives, workers, and really anyone who wanted to participate, to talk about how we make sure the economy is working as well as it can for American families.



I'd like to see us arrive at a place where "Summits" dedicated to figuring this out are no longer necessary. When the common-sense, cultural statements we know to be true at home also ring true in our workplaces.



Because we can't say we stand for family values when so many women in the United States have to jeopardize their financial security just to take a few weeks off from work after giving birth.



We can't say we're for middle-class stability when a man has to sacrifice his economic security to care for his sick mother or wife.



Call it "womenomics," call it the "women's economic agenda," call it whatever you like. But don't make the mistake of assuming that women are the only ones who stand to benefit from these policies. Because by making our workplaces make sense for the long-standing realities of today's working women, men, and their families, our entire economy will benefit.



And the sooner we figure this out, the sooner each and every one of us will feel those benefits.



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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!



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We Could End Hunger If We Recovered Half Of The 1.3 Billion Tons Of Food Wasted Each Year

Advocates claim a new, innovative website could help salvage some of the alarming amount of global food waste.



The Global Community of Practice on Food Loss Reduction was launched last week by three United Nations agencies -- the Food and Agriculture Organization (FAO), the International Fund for Agricultural Development (IFAD) and the World Food Program -- and aims to be a global resource for individuals and organizations hoping to curb food waste, according to a press release from the U.N.



According to the World Food Program, about one in nine people -- or 805 million -- do not have enough food to live a healthy, active life, and developing regions of Africa and Asia are disproportionately affected by the crisis. If even just half of the 1.3 billion tons of wasted food every year went to hungry people, hunger would be eradicated, Reuters reported.



"When food is saved, the resources used to produce it are saved," Maria Helena Semedo, FAO deputy director general, Natural Resources, said in the press release. "Reducing waste and losses by not creating these in the first place should be a priority for all."



Stakeholders that could benefit from the new platform -- including farmers and those who lead harvest management operations -- will be able to complete online trainings, find news on relevant topics and share experiences and knowledge with each other through social networking, according to FAO.



While the number of hungry people worldwide may seem vast, progress has been made to alleviate the issue. The State of Food Insecurity in the World 2014 study by FAO reported that 100 million less people were categorized as chronically undernourished between 2012–2014 than a decade earlier.



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The Case For Bringing Meditation To Congress

Jon Kabat-Zinn thinks our leaders in Washington could benefit from some meditation.



Kabat-Zinn, one of America's most renowned meditation teachers and advocates, joined HuffPost Live host Caroline Modarressy-Tehrani today to discuss why mindful practices should be used in politics across the board.



"Politics at its best is democracy at work, at least in our country," said Kabat-Zinn. "But there's so much violence and disregard going on in politics... Everybody is furthering their own self-interest." These factors, he said, have contributed to the polarization and gridlock in Washington. "What mindfulness really might do for politics is kind of wake up the Congress to their responsibility to the American people."



Kabat-Zinn advocates said an increased focus on kindness in Washington would go a long way.



"I think it would be fantastic to have the Congress starting to learn how to tap into what is deepest and best about each one of those people as human beings, and what their true motive is for serving the people that they represent," he said



To hear Kabat-Zinn's full conversation on mindfulness training and how it should have a place in the political realm, watch the full HuffPost Live clip the video above.



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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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Youth Sports Specialization Defies Logic

First, I want to say that I truly believe most youth sports parents and coaches have their hearts in the right places.



However, the growing trend of having our young athletes specialize in a single sport -- some as early as 9 years old -- flies in the face of scientific research and expert testimony.



If your goal as a parent is to maximize your child's athletic talents in a particular sport by the late teens or early 20s, then multi-sport participation -- at least through age 16 -- is clearly the way to go.



Now, on the other hand, if your goal is to have your child be the best 12-year-old player in a given sport possible, to make the top traveling team, and achieve "all-star" status before he or she reaches the teen years, then by all means sport specialization is the way to go.



Specialization works -- but only in the short term.



If the long view is your focus when it comes to your kid's athletic performance, then you certainly don't want your child specializing in one sport -- no matter what your kid's seemingly well-meaning coaches and trainers might say. (The possible exception would be a sport like girls gymnastics where athletic performance often peaks in the mid-teens.)



Here's a snippet of some of the evidence against specialization:



A study published in the Journal of Sports Sciences last year looked directly at the youth sports specialization issue. The study found that young athletes who competed in three sports at ages 11, 13, and 15 were significantly more likely to compete at an elite national level in their preferred sport than those who specialized in only one sport at the ages of 11, 13, and 15.



In another study, from 2012, also published in the Journal of Sports Sciences, young male athletes who participated in multiple sports were found to be more physically fit, have better gross motor coordination, more explosive strength, and better speed and agility than those who specialized in a single sport.



The reason multi-sport athletes, over time, become better athletes in their ultimate sport of choice, according to lead study author, Job Franzen, is that boys participating in more than one sport are exposed to a greater number of physical, cognitive, affective, and psycho-social environments than boys participating in one sport only.



According to Franzen, multi-sport athletes possess a broad range of physical, personal, and mental skills that help them to be successful when they start specializing in a single sport later in adolescence.



Most college coaches understand this. They prefer recruiting multi-sport athletes because they have an upside, are better all around athletes, are not done developing, and are less likely to burnout.



"These guys (multi-sport athletes) have a high level of athleticism but probably haven't peaked yet as lacrosse players," says Chris Bates, head lacrosse coach at Princeton. "Once they get to college, they will specialize and will develop and blossom. They usually have a steep growth curve, whereas some of the kids who have been single-sport athletes tend to burn out quicker. Oftentimes, they don't have as much left in the tank."



Fred Bowen, who writes a column on youth sports for the Washington Post, believes passionate parents and coaches aren't always the most knowledgeable and rational when it comes to youth sports.



"I think you can see overbearing adults in all the youth sports issues today," says Bowen. "For example, let's take specialization, playing only one sport at a young age. I had the privilege of interviewing Cal Ripken one time and I asked him when was the first time he played baseball year-round. He told me, 'When I signed a professional contract at 18.'"



"I point out to parents that Ripken was an all-state soccer player in high school. Ripken was a big man for a shortstop but he could really move his feet. Soccer helped him with his footwork. San Francisco 49'ers quarterback, Colin Kaepernick, was not only a standout football player in high school; he was also an excellent basketball player. But people who saw him a lot in high school said his best sport was probably baseball."



Michael Sokolove, author of Warrior Girls, says:



"We all need to think more deeply about the insanity of our youth sports culture, with its focus on early specialization in one sport, and, especially its seasons without end. There's an assumption that specialization makes kids better at their sport, that it promotes mastery. But it doesn't. Every expert will tell you that it absolutely doesn't."





There are many documented dangers to early specialization, including emotional and physical burnout and an increased risk of overuse injuries. Yet, adults, parents and coaches, continue to pursue specialization for young athletes. The reason? A belief that specialization will lead to improved athletic performance. But that's clearly not the case in the big picture. Specialization limits a young athlete's long-term performance in a given sport relative to his/her multi-sport peers.



Single sport specialization by young athletes is a growing trend that must be reversed.



It's time we all start spreading the word.



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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."




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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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Canada Imposes Visa Ban On Ebola-Hit Nations



OTTAWA, Oct 31 (Reuters) - Canada will stop issuing visas to people from those West African nations where the Ebola virus is widespread, the government said on Friday.



The federal citizenship ministry, explaining the move, said in an official document that "the introduction or spread of the disease would pose an imminent and severe risk to public health in Canada." (Reporting by David Ljunggren; Editing by Meredith Mazzilli)





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