UC Davis' cancer center director de Vere White to step down

… that target specific mutations in cancer tumors, as well as immunotherapy, which … cancer disparities, including high rates of liver cancer among Asian Americans, breast cancer … research projects involving bladder and prostate cancer.
Dr. Primo Lara Jr., a …

Better-trained doctors would improve healthcare for trans youths: study

… Health.
Timely access to gender-affirming healthcare, such as puberty blockers and … , included providers untrained in gender-affirming healthcare, inconsistently applied protocols, inconsistent use … and staff on gender affirming healthcare and awareness. They recommend developing …

Statins 'could be valuable addition to breast cancer treatment'

… stop some breast cancer tumours returning.
The most common form of breast cancer uses … the journal Breast Cancer Research has shown that some early breast cancer tumours can … potentially devastating consequences of their breast cancer coming back and this research …

Daiichi Sankyo to not proceed with lung cancer study

… its late-stage study on the lung cancer drug, patritumab.This decision on …

Does obesity lead to more nursing home admission, lower quality of care?

In a study, researchers examined the care that obese older adults receive when they are admitted to nursing homes. The researchers examined 164,256 records of obese people aged 65 or older who were admitted to nursing homes over a two-year period. They also examined the nursing homes' total number of deficiency citations and quality-of-care deficiencies to determine the quality of care that the homes provided.

Baby Born With Microcephaly In U.S. To Woman Who Contracted Zika Elsewhere

A woman visiting the U.S. has given birth to a baby with microcephaly after contracting Zika elsewhere, officials said.

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609 Credit Repair Secret Las Flores, California

609 Credit Repair Secret

You don't ever need to spend any money on attorneys and credit repair companies. A simple step-by-step guide to remove all derogatory items on your credit reports, even if they do belong to you! I have personally used this guide myself and negative items came off my credit reports.

Works Everytime for Credit Repair Deletions

This is a 100% Legal & Proven Method. Will Greatly improve credit from very poor to EXCELLENT. FICO Scores from below 500's to above 700's. This will show you what to do, when to do it, and how to do it. A very easy Step by step instructions on how to fill out your dispute letters and how to mail the letters to the credit reporting agencies.How to respond with a 4 step letter writing system to the 3 credit bureaus. So very easy to do so you can start right away. Serving Orange County including Las Flores CA

Call 800-518-9593 or click the link

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BRIEF-Sobi says to disclose healthcare industry payments

… disclosure of payments to the healthcare
industry to increase transparency
* Says … and transfers of value to healthcare
professionals and organisations from 2015 …

BRIEF-Daiichi Sankyo provides update on HER3-lung study of patritumab in non-small cell lung cancer

… of patritumab in
non-small cell lung cancer (NCLC)
* Two-Part phase 3 HER3-lung …

Leaving the electrical grid in the Upper Peninsula

While Michigan's Upper Peninsula is not the sunniest place in the world, solar energy is viable in the region. With new technologies, some people might be inclined to leave the electrical grid. A team of researchers looked into the economic viability of grid defection in the Upper Peninsula.

OV LiPlaCis™ - First Screened Breast Cancer Patient Dosed in First Prospective Study

… 1000 patients have had their tumors DRP-screened beforehand. The included patients … of cancer due to its documented efficacy in a number of tumour … ™, for Breast Cancer, Irofulven, developed from a fungus, for Prostate Cancer, and APO010 …

7 Reasons to Never Miss a Friday Workout

By Samantha Lefave for Life by Daily Burn



Photo: Pond5





TGIF, time to take a rest day, right? Except, well, that'd be a mistake. Rounding out your week with a hefty dose of sweat can provide a boatload of health benefits.



We know what you're thinking -- you've already shown up to do a Monday workout. But here are six reasons you shouldn't dismiss that Friday sweat sesh. Trust us, you'll want to load up on those cardio-induced endorphins before the weekend.



7 Reasons to Feel Good About a Friday Workout



1. You'll have more room to play.

You're not the only one who thought about skipping the gym - and a lot of people actually followed through with it. That works in your favor, because now you have VIP access to equipment and floor space that's usually swarmed. Or, get on your group fitness game. The smaller the class, the more room to do those yoga poses and get one-on-one instruction from trainers.



Daily Burn: 7 Reasons to Never Miss a Monday Workout



2. You'll smile a whole lot more.

It's easy to sleep in, yes, but getting jacked up on exercise-high endorphins will help put a smile on that face. Even better, researchers found that smiling could be as stimulating for your brain as receiving up to 16,000 British pounds (that's about $23,000 to us American folk).



3. You'll be super productive at work.

Having a cup of joe in the morning may give you the boost you need to get your day started, but it's nothing like what a workout high can offer. A study shows that high-impact exercise, like running, improves learning and performance on memory tests. Who knew that a little sweat and a few smiles was all you needed to nail that work presentation (and maybe score a raise)?



4. Your confidence will skyrocket.

If you work out before your happy hour, you'll be way more likely to get someone's number (if you want it, that is). Research shows that people have improved self-esteem after exercising, meaning you might not be as nervous about approaching a total stranger. Want to up your game even more? Take your workout outdoors. One study found that even a five-minute walk outdoors could help improve your mood, so you can strut your stuff feeling all sorts of sociable.



Daily Burn: 21 Signs You've Found Your Swole Mate



5. You'll sleep better.

Let's be honest: Weekends are for catching up on sleep. And getting in a Friday workout will make your Saturday morning zzz's that much better. Studies show that those who get in at least 150 minutes of moderate to vigorous activity each week report a 65 percent improvement in sleep quality, plus they feel less sleepy throughout the day. What's better: You can plan your Friday sweat sesh around the weight room, because researchers found that resistance exercise can help reboot your circadian rhythm, a major player in your sleep cycle. And if chronic sleep problems are an issue, another study found that four months of consistent exercise helped insomniacs net 45 minutes of extra sleep per night. So you'll be winning all around, really.



6. You'll keep those weekend cravings in check.

You know that moment when you've been eating on point all week, but you find yourself caving to craving after craving? A Friday workout can help keep those rumblings in check. Researchers discovered that high-intensity exercise (like Tabata intervals) could help curb food cravings and help you make better choices throughout the weekend.



Daily Burn: 3 Quick HIIT Workouts for Beginners



7. You can relax.

At the end of the day, fitting in your sweat sessions during the work week gives you the option to take rest days on the weekend. Experts say it's important to allow those exercise-induced micro-tears in your muscles to heal - so you can come back stronger than ever. Plus, not resting increases your risk of injury. Fit in that final routine on Friday, and if you want to just Netflix and chill all weekend, well, you totally can.



More from Life by Daily Burn:



Are You Planking All Wrong?



Kettlebells vs. Dumbbells: Which Should I Choose?



15 Get-Out-of-Bed Tricks from Fitness Pros

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Sisters diagnosed weeks apart fight breast cancer together

… have been recently diagnosed with breast cancer within about two weeks of … gene increases the risk of breast cancer tenfold.

Peritoneal Mesothelioma: No End in Sight

Marty Kanarek has spent the last 40 years as an environmental epidemiologist trying to make the world a safer place to live.

Asbestos - and its sordid history - has made that task considerably harder.

“[Asbestos] is still the most frightening thing in environmental epidemiology,” Kanarek, professor of population health sciences and environmental studies at the University of Wisconsin School of Medicine and Public Health, told Asbestos.com. “It's an unbelievable scourge, the No. 1 occupational killer in the world.”

Kanarek, who worked previously at the U.S. Environmental Protection Agency (EPA), recently co-authored a review article in the journal Epidemiology: Open Access detailing the past and future relationship between asbestos exposure and peritoneal mesothelioma.

He wrote a similar review five years earlier on pleural mesothelioma, the most common form of the cancer.

“There seemed to be a lot of confusion, a lot of mistruths that were floating around out there regarding asbestos and peritoneal mesothelioma,” Kanarek said. “We wanted to help clarify things.”

Kanarek and co-author Madalyn Mandich reviewed nearly 100 previous studies on asbestos and mesothelioma, many involving exposure, diagnostics, case series, case controls and registry studies.

The goal was to use epidemiology to better clarify the relationship between asbestos and peritoneal mesothelioma, and to help guide improved prevention measures.

Definitive Conclusions

Among the conclusions from the review:

• All types of asbestos - including amphibole and chrysotile - can cause peritoneal mesothelioma.


• Men and women have the same vulnerability to asbestos exposure, from either occupational or second-hand exposures.


• There is no safe level of asbestos exposure that can prevent peritoneal mesothelioma.


• Doctors have dramatically underreported peritoneal mesothelioma because misdiagnosis is common.

“There were no real surprises [in the findings], but people have started to believe some of the misconceptions, and even some of the so-called experts were confused,” Kanarek said. “But study after study has backed up these findings.”

An estimated 3,000 people annually are diagnosed with mesothelioma in the U.S., but only about 20 percent of those cases are peritoneal. Peritoneal mesothelioma forms in the thin membrane surrounding the abdominal organs. Pleural mesothelioma involves the lining around the lungs.

In both types, microscopic asbestos fibers that are inhaled or ingested become lodged in the body's soft lining, causing inflammation and eventually scarring. The body's reaction to the trapped asbestos can lead to mesothelioma or a number of other serious health issues.

“This epidemic of mesothelioma is going to go on and on, unfortunately,” he said. “After all is said and done, by 2075, the estimates are that 10 million people in the world will have died because of asbestos.”

Mesothelioma Rate Remains Steady

Although use of asbestos has dropped dramatically within the U.S., the incidence of mesothelioma has remained steady in recent years. Asbestos use remains legal in the U.S., while more than 50 countries ban it totally.

Several countries still mine it. Many developing nations still use it extensively, and without taking proper precautions to guard against exposure.

In the U.S., where asbestos is strictly regulated and used sparingly by comparison, thousands of tons of asbestos remain in commercial and residential structures, machinery and in various other products.

Most exposures today come from the renovation, remodeling and demolition of older structures. In the past, mining, shipbuilding, new construction and product manufacturing were primary sources of exposure.

The 20-50 year latency period between asbestos exposure and the formation of mesothelioma means those exposed in the 1970s - at the height of asbestos use in the U.S. - are just now being diagnosed.

Asbestos was once praised for its versatility, affordability and heat resistance, and it was used to fireproof most anything.

Peritoneal Mesothelioma Cases Underreported

Although fewer than 1,000 cases of peritoneal mesothelioma are reported annually in the U.S., Kanarek believes in reality that number should be considerably higher.

Peritoneal mesothelioma is often difficult to differentiate from abdominal cancers such as ovarian and colon cancer. Many pathologists rarely see peritoneal cases. And until 1999, there was no way to officially code them on a death certificate.

“It has been so under reported. That's a fact,” Kanarek said. “That's one of the first things that an experienced pathologist will tell you.”

Registry studies, according to Kanarek's review, predict peritoneal mesothelioma will remain substantial in the U.S. for at least another 35 years because of past and current exposures.

It will be considerably worse in developing countries that continue to use asbestos extensively without adequately protecting those who handle it and come in contact with it.

“You have to live with the legacy of the past, and the legacy here is all the asbestos still in place,” he said. “Mesothelioma is a nightmare disease and especially a nightmare when you consider the millions of tons of asbestos still being used around the world. Unfortunately, this epidemic is not going to end anytime soon.”

The post Peritoneal Mesothelioma: No End in Sight appeared first on Mesothelioma Center - Vital Services for Cancer Patients & Families.

Peritoneal Mesothelioma: No End in Sight

… Asbestos - and its sordid history - has made that task considerably harder.
“[Asbestos … asbestos exposure that can prevent peritoneal mesothelioma.
Doctors have dramatically underreported peritoneal mesothelioma …

Fast Chicken Recipes: 6 20-Minute Meals

Save time with these quick and easy, family friendly chicken recipes. Ready in 20 minutes or less!



CHICKEN CORDON BLEU SANDWICH





Gooey Gruyère, smoky salami and grilled chicken make this tasty sandwich a treat your family will love! Perfect for lunch or brunch. GET THE RECIPE





CHICKEN EGG FOO YOUNG





This recipe contains a lot less oil than the classic egg foo young recipe and is packed with yummy veggies. The pancakes are served with a gooey sweet and vinegary sauce you won't be able to stop eating! GET THE RECIPE





CHICKEN CHOP SUEY





All-you-can-eat buffet style chicken chop suey stir fried in a light and savory sauce. Simply delicious. GET THE RECIPE





MOO GOO GAI PAN





This is a better than takeout version of moo goo gai pan. Cooked in a thick, golden brown sauce, this moo goo gai pan is packed with savory and nutty flavors. GET THE RECIPE





HEARTY CREAM OF MUSHROOM CHICKEN



So easy and tasty! This is a casserole style hearty chicken recipe served in a creamy mushroom and thyme sauce with carrots and mushrooms. GET THE RECIPE







THAI RED CHICKEN CURRY





A little spicy and pungent, this Thai red chicken curry is packed with traditional southeast Asian flavor that will take you back to your last vacation in Bangkok. GET THE RECIPE

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Deaths from environmental degradation threaten global public health

… die annually from exposure to asbestos, another harmful … risk they pose to human health through the consumption of contaminated … deaths from diarrhoeal diseases every year.
What next?
To prevent health risks … saving many from skin cancer and eye cataracts. …

Doctor's Tip: Nutrition to prevent prostate cancer

… , the prostate is prone to cancer, and prostate cancer is the most common cancer among … also been shown to reduce prostate tumor proliferation.
Here is the bottom … poultry.
4. As with most cancer, prostate cancer starts years before it is …

Running may be better than cycling for long-term bone health

Exercise that puts greater strain on bones, like running, may improve long-term bone health more effectively than non weight-bearing activities like cycling, conclude the authors of a new study measuring the hormones of mountain ultra-marathon runners.

Drew Barrymore Thinks ET's Gertie Is Now Drinking Rosé

For more food drink and travel videos visit www.potluckvideo.com



You might know Drew Barrymore for her decades of work in front of the camera, but behind the scenes Barrymore is also hoping to become known for something else: wine.



The Californian teamed up with Carmel Road winemaker Kris Kato to make Barrymore Wines a few years ago and now they have three varietals under the label. Calling wine her 'first crush', Barrymore picked the wines that she drinks most often - pinot grigio, pinot noir, and rosé. "You should do what you know," she explains, "what you really like yourself."



She is aware that for some celebrities, joining forces with a product can be in name only, but Barrymore believes in being more involved. "Name-slapping is dangerous because it can be very successful for some people, but it can also have a short-lived life." Her road to wine has involved a lot of education but also understanding what she brings to the table."There is no ego to business endeavors," she explains. "I'm an enthusiast and a producer. I'm not an oenophile... I appreciate that the wines that we make are true to [my palate]".



We also got her to spill the beans on what her favorite characters might be drinking, and the answers -- ranging from Charlie's Angels to E.T. -- might surprise you! So watch the video above to hear the full interview.



For more great food, drink and travel videos make sure to check out Potluck Video's website, head over to our Facebook page or follow us on Twitter

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Nanaimo at high risk for damaging earthquake

… .
Emergency kits should sustain disaster victims for at least 72 hours … , which will likely contain asbestos and other hazardous compounds.
“This is building …

New Study Reveals 4 Ways Women Can Lower Breast Cancer Risk

… patient receives chemotherapy treatment for breast cancer at the Antoine-Lacassagne Cancer Center … cutting the breast cancer risk among women. About 30 percent of breast cancer cases … BreastCancer.org, a nonprofit organization, breast cancer is the most commonly diagnosed …

Obama calls for better healthcare, jobs for vets

… for veterans to receive better healthcare and good-paying jobs during a … they have earned - from good healthcare to a good job,” he …

Don't hang up yet: the latest study linking mobile phones to cancer has big problems

… evidence that mobile phones cause cancer. Credit: Shutterstock
You may have … control rats to develop some tumours over their lifetime, and the … ."
Explore further:
Testosterone promotes prostate cancer in rats
This article was …

Lung Cancer clinical trial to offer patients new option

… for patients with Stage I Lung Cancer, but now Hunter Holmes McGuire … a safer way to treat lung cancer and the question is, we …

By 3D printing tumors, scientists hope to kill brain cancer

Nearly 700,000 people live with primary brain and central nervous system tumors in the United States, according to the American Brain Tumor Association. This year, experts estimate an added 25,000 primary malignant brain tumors will be diagnosed, while …

Impact of minimum wage on child health varies

Raising the minimum wage in low-and middle-income countries (LMICs) does not necessarily lead to better health for young children, according to a new study.

Forget the Gym: 5 Exercises That Don't Require a Membership

The best way to get -- and stay -- in shape is to enjoy your workout experience. No matter your fitness level or preferred form of exercise, the key to success is sticking with it. And we all know that having a gym membership doesn't automatically mean that we'll use it.



If getting yourself to the gym is, itself, a workout, or you don't have money for a membership, take heart! Here are 5 exercises you can do on your own to firm your muscles and tone your body that don't require a gym:







Five Free Exercises That Only Need Gravity and Your Own Body



1. Stairs



Who needs the dreaded StairMaster when there are actual stairs to conquer? If you are looking for a great cardio workout that also doubles as strength training for your lower body, go find your nearest staircase - whether in a building, a stadium or even at home. Running up a set of stairs for 30 minutes is a high-intensity workout that not only targets every muscle in your lower body, including hips, calves, glutes and quads, but also burns a lot of calories.



But don't worry if you are not yet ready for a high-intensity step workout. It's okay to start slow! Take the stairs instead of the elevator. When it comes to physical activity, every single step counts. The more active you are, the more energy you will feel.





2. Squats



If you are looking for a low-impact workout to do without leaving your home, squats are an excellent option. They can be done anywhere since they only require your own body weight. Not only do squats help tone your thighs and buttocks, they can also improve your posture, circulation and even digestion.



So, how do you do squats? Stand straight with your feet shoulder-width apart and your arms at your side. Lower your body as if into a sitting position, with your body weight resting in your heels. As you lower into the squat position, raise your arms straight out in front of you for balance. Once you are in the squat, imagine a seat behind you forcing you to keep your back straight. Pause for about 10-30 seconds, depending upon how you feel, then return to the starting position.



Repeat as many times as you can while holding each squat for 30 seconds. If this is too hard, try staying in the squat position for 10 seconds. As you progress, you can slowly increase to 15-20 seconds and then gradually build up to 30 seconds. Eventually, try holding each squat for a minute. You can also try variations, including squatting deeper or with a weight in each hand.





3. Planks



If you want to focus on strengthening your core, shoulders, triceps, glutes and forearms, planks are for you. All you need is yourself and a ground surface, whether an inside floor, or outdoors at the beach or on grass.



Begin as if you are about to do a push-up. Then, rest the weight of your upper body on your forearms, which need to be shoulder-width apart. Keep your stomach and glutes tight and your entire body straight. Keep your buttocks from sticking up in the air. Hold the position for 30 seconds to a minute, then rest for 30 seconds between each set. Again, as with the squats, if 30 seconds is too challenging, try holding the position for 5-10 seconds at first. The aim is to feel empowered, not intimidated. So feel free to build up your endurance slowly. For variety, you can also go from your forearms to a regular push-up position, with your arms extended, every 5-10 seconds.





4. Pull-Ups and/or Chin-Ups



Remember recess during elementary school, when everyone gathered on the monkey bars? Now's your chance to revisit your youth and gain strength in the process. Pull-ups and chin-ups are great exercises for strengthening and toning your shoulders, back, chest and biceps. You can use either an overhand or underhand grip. All you need is a park or even a bar in a doorway at home.



For those of you who never liked the monkey bars or find pull-ups and chin-ups too hard, you can build or tone your upper body by doing push-ups against a wall. Stand with your left side about 1-2 feet from the wall. Wrap your left arm around your body so that your left hand will hug your right side. Then, reach your right arm across your chest, placing your palm on the wall.



Touch the wall with your left shoulder, then push off the wall with your right hand, moving your body away from the wall. Lean back into the wall immediately, and push off again with your right hand. Continue these reps for 30 seconds. Then switch sides.





5. Jogging/Running/Walking



No matter your current level of fitness, running, jogging or walking are great, affordable ways to improve your overall health. Plus you can do it anywhere! You strengthen your heart and legs, tone your body's muscles and burn calories. Whether you engage in casual walking, high-intensity sprints, running hills or jogging around the neighborhood, the important thing is to get your body moving on a regular basis. So take the dog for a jog, join a running group, or simply park the car father away from your destination than you need to for increased walking. Just get in those extra steps regularly, no matter the pace.





Find What Works For You



There are many ways to achieve your fitness goals that don't include a gym membership. Take the time to find out how you can incorporate exercise into your daily life. The results are worth it! And no matter your preferred workout, keep in mind that good nutrition and spiritual balance is also part of healthy living.



What are your favorite forms of exercise to do outside of a gym? We want to know, so share with us!

-- This feed and its contents are the property of The Huffington Post, and use is subject to our terms. It may be used for personal consumption, but may not be distributed on a website.

Jet lag? Newly synthesized molecules turn back biological clock

Scientists have designed new molecules that modify the circadian rhythm, opening the way to the possibility of managing jet lag and improving treatments for sleep disorders.

Experimental Drug Shows Promise Against Brain, Prostate Cancers

… lung cancer shows promise in fighting the brain cancer glioblastoma and prostate cancer, researchers … January issue of Clinical Cancer Research. The prostate cancer study is available online … .
In the prostate cancer study, the researchers isolated tumor-initiating cells from human prostate cancer cells …

Melatonin helps radiation-induced dermatitis in breast cancer patients

… radiation-induced dermatitis during radiotherapy for breast cancer, according to a new study … by radiotherapy for breast cancer.
In the study, 47 breast cancer patients who had … authors concluded "Patients (with breast cancer) treated with melatonin-containing emulsion experienced …

Asbestos waste 'to be relocated on housing development site'

… 12:18:21
Soil contaminated with asbestos at a site earmarked for … cubic metres contains asbestos, low-level waste and unclassified contaminated waste, which will … in compliance with the law, without risk of contamination or exposure of people onsite …

Teen takes mother with terminal brain cancer to prom

… Huffaker was diagnosed with terminal brain cancer in February.
She was given …

Why Watermark is short Aussie healthcare

… US healthcare earnings was slowing revenue growth, due to funders of healthcare … healthcare stocks, meaning the fund will profit should valuations fall. Healthcare bets … medicines, has weighed on US healthcare valuations. Democratic presidential candidate Hillary …

Clearing the air about lung cancer

… with lung cancer each year. Is the rate of people getting lung cancer increasing?
The rate of lung cancer has been going … changes, which lead to lung cancer.
The risk of lung cancer increases with:
The … she eventually succumbed to progressive lung cancer.
This article was first published …

Senator joins contamination fight

… a fair go over groundwater contamination concerns have secured the support … Senator Nick Xenophon.
During a campaign stop in Toowoomba yesterday, the … word asbestos was used.
"They likened this to asbestos in our …

Losing four stone saved my life as I would never have found my breast cancer

… later, Wendy was diagnosed with breast cancer . But despite the worry and … Hill Hospital confirmed she had breast cancer, but the lump was actually … lung cancer and grandmother to breast cancer, had donated dozens of bin …

Week In Review: HighLight Capital Raising $229 Million For China Healthcare

… HighLight Capital of Shanghai, a healthcare early-stage private equity investor, is … interested in four healthcare sectors: healthcare services, medical devices, mobile healthcare and pharmas … and prevent fraud in China healthcare system. Company News OrbusNeich, a …

Pair set to Bash prostate cancer

… people and benefits the Arkansas Prostate Cancer Foundation. Organizers predict proceeds to … $125 for individuals, $100 for prostate cancer survivors.
While the underlying theme … discovered he also had prostate cancer and had his prostate removed.
When he …

Wafflewich

Some of the greatest things in life happen by accident, just ask most first-born children. The popsicle for instance, was supposedly created when a San Franciscan man named Frank Epperson left his drink outside on a cold night with a stirring stick. When he awoke the next morning, he discovered a portable frozen treat. Today I bring you the wafflewich, born out of necessity and experimentation, a delicious alternative to your traditional and dare I say "boring," lunch sandwiches.



Every few years I have food obsessions. For awhile it was sushi, then it was Indian food and over the last two years I have become obsessed with sandwiches. Whether it's the portability, the ease, the endless variations, or an excuse to eat bread, sandwiches have become my most recent food crush.



It was the other day when I had just returned home from a visit to the deli. I had everything I needed to make a proper Cuban sandwich but soon realized I had accidentally packed away the Panini press (it was a gift, don't judge). Anyways, any Miamian will tell you, if your Cuban sandwich isn't crisp on the outside, then it's just a regular old sandwich. I heated up my waffle iron, greased it with a little bit of butter and placed my fully made sandwich inside. Three minutes later, I had the most crisp and delicious sandwich I have ever tasted. Excited by this new revelation, I have since tried several more sandwiches in my waffle iron and I'm not sure I will ever look back. Dear Happenstance, sometimes you're absolutely swell.



Enjoy!





Title: Wafflewich

Author: Doughmamma

Prep time: 5 mins

Cook time: 3 mins

Total time: 8 mins

Serves: 1

Notes: Below is a recipe for a Cuban sandwich but you can make a wafflewich with any preferred fillings. Traditionally Cuban sandwiches are made with Cuban bread, a lovely white bread made with lard that is soft and fluffy on the inside and slightly crisp on the outside. I had to substitute sourdough and that worked nicely as well. French bread would be another good substitute or you can make your own Pan Cubano by visiting the tasteofcuba.com. Yellow mustard is traditional, though I prefer Dijon so that's what I used.



Ingredients

2 slices of Cuban bread (or French Bread)

4 oz roasted pork sliced thick

2 oz of sweet ham (honey or pineapple glazed) sliced thin

Swiss cheese

pickles

yellow mustard

butter to grease your waffle iron



Instructions

Grease your waffle iron and turn on to heat.

Assemble your sandwich while your iron is heating.

Place your sandwich in the iron, press down and allow to "toast" for about three minutes.

Remove, slice in half and serve warm.

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Credit Repair And 3 Shocking Benefits

 

Credit Repair And 3 Shocking Benefits

When a person tries to get a loan for a house or a loan on a car they are usually aware of how vital their credit report and credit score can be. A lender can charge a higher rate or even deny credit totally based upon what is showing on the credit report and the credit score. But there are also a few things that most people are not even aware of about credit scores and credit reports. Negative credit can have a consequence on many things that you may not even be aware of. If you are a credit cardholder you need to make sure that you keep a good credit score and a clean credit report if not get credit repair. Credit card companies are infamous for finding any explanation that they can to augment your interest rates. If you are a cardholder they can scrutinize your report and if you show any damaging credit they can increase your rates, even if you have never been late on a payment to them! The teaser initial rate could double or even triple if your credit report is bad. Any trouble showing on your credit report is an adequate cause for them to increase your rates.

 

Monitor Your Credit Reports

Many times erroneous and incorrect information can show on your report and your rates will be unduly jacked up. It is smart to get credit repair any problems that you see on your report as soon as achievable for this basis. Credit scores and reports can also affect your job search. Potential employers can ask to see a copy of your credit report as part of a background check. It is permissible for them not to hire you if you have bad credit. However, be alert that they must have individual authorization granted from you to inquire into your credit. If you have excellent credit it may mean the distinction between getting hired or not if you are one of a few similarly qualified prospects. If you have bad credit they may not even consider you. In these changing fiscal times it is critical to maintain any advantage you may have in the job market.

Keep Your Scores High or Get Credit Repair

The third unforeseen advantage for repairing your credit and making it look as good as possible is that insurance companies can turn you down for coverage if you have bad credit. According to insurance industry investigation, they have determined that people with bad credit submit 40% of all claims. For that rationale if you have bad credit they may deem you to be high risk and they may deny you coverage. Figures show that as many as 90% of all automobile insurance companies use credit reports for an underwriting tool. While these things may not seem reasonable or fair the fact is that your credit report can affect all of these things and more. If you have good credit, do what you can to keep it that way and if you do not, you can take actions that can help you improve or repair your credit.More Information:To learn more about credit repair program just go to collection laws in ca for more information on the subject.

For more information on how to get credit repair or get a credit repair deletion letter,

call 800-518-9593 or to to our website http://cleanslatecreditservices.com

Wynne's health-care plan is perpetual crisis

… as Liberal premier Wynne on health-care restructuring.
Mehra said while the … created a permanent crisis in health-care funding, designed to keep health … a wave of hospital and health-care cutbacks across Ontario - with smaller … has three priorities:
First, restoring health-care funding in Ontario to at …

Ignorance is not bliss in matters of the prostate

… me with the possibility of prostate cancer after examining my rectum. Can … Bliss?”
Regards
Mike
The Charity, Prostate Cancer UK did a survey recently … prostate and that many men were blind to the risk of prostate cancer …

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Kindergarten teacher is brain cancer survivor

Kindergarten teacher is brain cancer survivor

When Young Men Cook

Soup by Jay Astafa



Two of the best dinners I've had recently were not in restaurants. One took place at an art gallery in New York's trendy Chelsea area; the other in a lovely apartment in Bronxville, New York.



The first, for forty-two people seated around one long table, was served and eaten in total silence. Created by chef and caterer Jay Astafa on behalf of the New York Zen Center for Contemplative Care, it was a ten-course study in mindfulness. The second dinner, no less thought-provoking, featured six-courses with spot-on wine pairings, orchestrated by CIA student George Musho. Both menus were prepared with poetic sophistication that belied the ages of their chefs. Jay is 23 and George is 20, and both started cooking in their early teens.



Although I was first chef to New York Mayor Ed Koch at 24 and performing my own culinary handstands, my repertoire did not rise to the ambitions of these young men. I say men because they are; it is not dialectic about gender in the kitchen. Toques off to them -- for their stealth execution (both cooked their meals in slivers of kitchen space) but, more importantly, for their sure-handedness in menu progression and the harmony of flavors and textural contrasts.



They've absorbed what's essential in the gastronomic zeitgeist without being seduced by mish-mash grandstanding, and both dinners exhibited surprising levels of maturity. Jay's career was launched when, at age 16, he added vegan dishes to his father's otherwise traditional pizzeria on Long Island, a trajectory that has passed through the Natural Gourmet Institute and ICE (Institute of Culinary Education), culminating in his own catering company. George, still a CIA student, has interned at four-star Del Posto, at Oceana (with chef Ben Pollinger), and ran a tempestuous summer kitchen at Oakland's Restaurant and Marina in Hampton Bays, New York, where he worked sauté by himself doing 1000 covers a day.



Jay's vegan menu was an excursion into varying intensities of umami -- with the room's silence allowing us to focus on the innate qualities of each ingredient before considering them as a complete dish. It included a purple cabbage kimchi dumpling with soy-ginger sauce and edible porcini-pumpernickel "dirt"; an astonishing "tuna" tartare fashioned entirely from watermelon with a "yolk" magically made of mango; congee with ramps, english peas, asparagus and morel tempura; black sesame soba in black garlic dashi with grilled king oyster mushroom, and green tea matcha cheesecake with white chocolate gelato. Each course came in a curated selection of elegant bowls, adding to the overall aesthetic.



( I often make a point of "cooking in silence", a ritual that allows the food on hand to talk to me -- water announces when it is boiling, the fish tells me when it is ready to turn. This effect of concentrating on nuances over everyday consciousness is equally as Zen as dining in silence.)





Lamb by George Musho



George's menu was conceptually as expansive, built around the mating dance of wine and food. It began with ahi tuna, guacamole and daikon sprouts on homemade tortilla chips (with Cremant d'Alsace). Then onto cultured butter-poached shrimp in a thyme-infused artichoke-caper broth; now we all know how artichokes and capers can wreak havoc with wine, but not the Greco di Tufo that George chose. Perfectly cooked spaghetti with anchovy, white wine and Parmigiano-Reggiano waltzed with a surprisingly aggressive Sancerre. It was followed by roast saddle of locally pastured lamb with tzatziki and Chateau La Mission Haut Brion 1981, our contribution to the evening; and then a warm salad of heirloom tomato, faro and arugula to finish the wine which, after 35 years, was remarkably robust. A bracing lemon bar with blueberry compote came with Jorge Ordonez No. 2 Victoria, a Spanish muscat from Malaga also served to Queen Elizabeth II to celebrate her 88th birthday.



When George was invited to spend a day at 11 Madison (his dream is to work there), he anticipated being asked to make an omelet - an old-school test of a chef's mettle. For practice, he bought 30 flats of eggs (30 eggs per flat, you do the math) and cooked hundreds of three-egg omelets in a stainless steel pan until he could make ten perfect ones consecutively. Jay, winner of Vegan Iron Chef in San Francisco in March, 2014, has appeared on the Food Network's Rewrapped, styled food for television and movies, and now runs Long Island's only vegan restaurant. This summer he has created a bounty of impressive vegan dishes for the trendy Surf Lodge in Montauk.



In food-crazy America, being a chef is a great pop-culture seduction. Sometimes we wonder (as international restaurant consultants) if such hype will lead to satisfactory lives for so many smitten with the industry. As cooking has become a ludicrously competitive sport, and when food shows extol all things bizarre, I'm comforted by the purposeful level of proportion, technique and esthetic sensibility of these two young men. There's hope yet.

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Bad News -- You Have Cancer

A doctor once took a sample of my blood and came back to me with a long face. He said he was bringing bad news; he was very sorry, but I had cancer. Bad news? I couldn't help laughing. When I looked at him, I saw that he was quite taken aback. Not everyone understands this kind of laughter. Later, it turned out that I didn't have cancer, and that was good news too.



The truth is that until we love cancer, we can't love life. It doesn't matter what symbols we use--poverty, loneliness, loss--it's the concepts of good and bad that we attach to them that make us suffer. I was sitting once with a friend who had a huge tumor, and the doctors had given her just a few weeks to live. As I was leaving her bedside, she said, "I love you," and I said, "No, you don't. You can't love me until you love your tumor. Every concept that you put onto that tumor, you'll eventually put onto me. The first time I don't give you what you want, or threaten what you believe, you'll put that concept onto me." This might sound harsh, but my friend had asked me to always tell her the truth. The tears in her eyes were tears of gratitude, she said.



No one knows what's good and what's bad. No one knows what death is. Maybe it's not a something; maybe it's not even a nothing. It's the pure unknown, and I love that. We imagine that death is a state of being or a state of nothingness, and we frighten ourselves with our own concepts. I'm a lover of what is: I love sickness and health, coming and going, life and death. I see life and death as equal. Reality is good; so death must be good, whatever it is, if it's anything at all.



Until you experience death as a gift, your work's not done. So if you're afraid of it, that shows you what to question next. There's nothing else to do; you're either believing these childish stories, or you're questioning them--there's no other choice. What's not okay about dying? You close your eyes every night, and you go to sleep. People look forward to it; some people actually prefer that part. And that's as bad as it gets, except for your belief that says there's something else. Before a thought, there's no one, nothing--only peace that doesn't even recognize itself as peace.



What I know about dying is that when there's no escape, when you know that no one is coming to save you, there's no fear. You just don't bother. The worst thing that can happen on your deathbed is a belief. Nothing worse than that has ever happened. So if you are lying on your deathbed and the doctor says it's all over for you and you believe him, all the confusion stops. You no longer have anything to lose. And in that peace, there is only you.



People who know there's no hope are free; decisions are out of their hands. It has always been that way, but some people have to die bodily to find out. No wonder they smile on their deathbeds. Dying is everything they were looking for in life: they've given up the delusion of being in charge. When there's no choice, there's no fear. They begin to realize that nothing was ever born but a dream and nothing ever dies but a dream.



When you're clear about death, you can be totally present with someone who's dying, and no matter what kind of pain she appears to be experiencing, it doesn't affect your happiness. You're free to just love her, to hold her and care for her, because it's your nature to do that. To come to that person in fear is to teach fear: she looks into your eyes and gets the message that she is in deep trouble. But if you come in peace, fearlessly, she looks into your eyes and sees that whatever is happening is good.



Photo: Nic Askew

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The Top 10 Workout Songs for June 2016

Flickr: Ernst Moeksis



The summer possesses a strange magic that allows it to draw pop songs out of the woodwork--even from acts that aren't necessarily pop acts. Even if the season itself isn't pulling the strings, music lovers are definitely gravitating to big choruses from a variety of sources. In this playlist, we recap the best of those for working out in June.



Justin Timberlake's new single--from the Trolls movie--is the single most popular song in the gym right now (and an early contender for song of the summer). Elsewhere on the conventional pop front, you'll find a blast of sass from Meghan Trainor and a slow, but feisty number from Pink. Beyond the Top 40, there's a comeback track from pop punk favorites Good Charlotte and an indelible melody from Swedish trio Peter, Bjorn & John. Taken as a whole, the list features an unreasonable number of memorable hooks. So, when you need an instant boost for your summer workout sessions, here are the month's top tunes--according to the votes logged on workout music site Run Hundred.

• Justin Timberlake - Can't Stop the Feeling - 113 BPM



• Calvin Harris & Rihanna - This Is What You Came For - 124 BPM



• Pink - Just Like Fire - 82 BPM



• Meghan Trainor - Me Too - 124 BPM



• Zayn - Like I Would - 113 BPM



• Alan Walker - Faded - 90 BPM



• Peter, Bjorn & John - What You Talking About - 127 BPM



• Good Charlotte - 40 oz. Dream - 112 BPM



• BRKLYN & Mariah McManus - Can't Get Enough - 129 BPM



• Nick Jonas & Tove Lo - Close (Dan E Radio Edit) - 125 BPM

Check out this month's top 10 workout songs on Run Hundred: www.RunHundred.com.



For more by Chris Lawhorn, click here.



For more from HuffPost Workouts, click here.



Also on HuffPost:

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Where to Find Wisdom in the Body

Jill Suttie



Many cultures consider the human heart to be the seat of wisdom. Now scientists are finding some evidence for this, though the reality may be more complicated than it seems.



Previous research has suggested that higher heart rate variability (HRV)--the variability in the time between our heartbeats, which is a measure of heart health--is associated with better cognitive and emotional functioning. For example, higher HRV has been linked to better working memory and attention, higher levels of empathy and social functioning, and better emotional self-control. Could heart rate variability be linked to better moral judgments, as well?



Researcher Igor Grossmann from the University of Waterloo, Ontario, and his colleagues at the University of Western Sydney in Australia, looked at how HRV interacts with moral reasoning and judgment--or wisdom--in a series of experiments.







To measure wisdom, 186 participants were asked to select a social or political issue currently being debated in Australia that they felt particularly strongly about--such as climate change, unemployment, taxes, etc. Then they were asked to discuss their insights into the issue and how they thought it might play out over time using one of two possible viewpoints: 1) a "self-immersed" or subjective, more personal perspective, using first-person pronouns like "I" or "me" when possible; or 2) a "self-distanced" or more objective, third-person perspective, using pronouns like "he" or "she" when possible.



The researchers wanted to see if directing people to take the perspective of others (versus thinking in a more egocentric way) might play a role in wise reasoning, and how that interacted with HRV. Past studies had found that wisdom might not arise simply from higher levels of cognitive functioning (which is linked to HRV); a self-distanced perspective might also be needed to facilitate insight.



Observers blind to the experiment coded the participants' discussions, looking for evidence of wisdom--defined as a recognition of one's limits of knowledge, the possibility of change, and others' perspectives, and an attempt to integrate these different points of view.



Afterwards, the participants were asked to make judgments about a fictitious person who engaged in neutral or morally ambiguous activities, such as returning (or not) a found wallet, or keeping change (or not) when a roommate gave them money to buy pizza. Observers rated these judgments for bias based on whether participants considered both dispositional factors and situational factors in making their judgments, or if they relied only on one or the other. For example, participants would be considered biased if they said that keeping a wallet signified that the person was dishonest, period (relying on dispositional explanations alone), without considering the possibility that circumstance--e.g., the person was poor and needed the money--might have played a role.



Analyses showed that having high HRV was connected to wisdom, but only if individuals had been instructed to take a self-distanced perspective. Participants with high resting HRV (recorded before and after the experiments) who were assigned to the "self-distanced" perspective were significantly more likely to display wise reasoning and less biased judgments than those with high HRV assigned to the "self-immersed" perspective, while those with low HRV did not seem to reason or judge differently based on their assigned perspective.



This suggests to Grossmann that having high HRV is not enough to improve one's moral reasoning or to prevent bias, even if it has been tied to better thinking and emotional regulation in past research.



"The efficient processing of information or a lot of prefrontal cortex activity alone does not necessarily make you wiser. You also need to step beyond your own immediate self-interest for that," he says. "So not everyone that has higher heart rate variability will suddenly be a wise person."



Grossmann believes that the current study builds on some of his prior research in which he found important differences between intelligence, cognitive activity, and wisdom. In previous studies, he'd found that intelligence didn't seem to impact one's well-being, whereas wise reasoning seems to be associated with various markers of individual well-being and happiness. This suggests that wisdom and intelligence are separate constructs.



"Wise reasoning is only weakly related to general cognitive abilities," he says.



Though HRV may play a role in wisdom, Grossman thinks that there isn't a lot one can do to change it--it's more a matter of individual differences. But, he says, we may want to consider training people in impartial, third-person perspective taking to help them be wiser in life, whether they have high HRV or not. He and his team are involved in a number of projects aimed at helping others to be more objective--in social, political, and intergroup conflict situations--and eventually producing more long-lasting changes.



"I don't know exactly what the nuances of this intervention would be, but I hope to tell you in a year," he says.

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Annual Healthcare Cost For Family Of Four Now At $25,826

Annual Healthcare Cost For Family Of Four Now At $25,826

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Spotlight: Three Great Oregon Chardonnays in Honor of National Wine Day

National Wine Day is coming up on May 25, 2016. Deciding what to sip on such an esteemed occasion is no easy feat. This year, I recommend looking to a well-known American varietal from a growing region where it is newly acclaimed.



The state of Oregon has been on the map for decades as one of America's leading wine regions. Oregon's biggest claim to fame are its pinot noirs from the Willamette valley for their silky, smooth textures. (Such success comes as no surprise since the midpoint of Oregon's Willamette Valley lies at 45 degrees north latitude, the same as Burgundy's, from where the world's single most famous pinot noirs are produced.) When you marry optimal, Burgundian climactic conditions with the red and black fruit-forward nature of pinot noir grapes grown on the Pacific Coast, the result is a winning combination.

Oregon is also well known for its floral and aromatic whites, riesling being a personal favorite. (Brooks Winery proprietor Janie Brooks, board member of the International Riesling Foundation, jests that many an Oregon winery make and sell pinot noir to "keep up with their riesling habits.")



But lately I've been exploring Oregon chardonnays. A lover of great white and red Burgundies (which are universally made from chardonnay and pinot noir, respectively), I figure if I love Oregon pinots I might also fall in love with a few Oregon chards.



Such has absolutely proven to be the case. In honor of National Wine Day, cheers to these three great Oregon chardonnays.



In alphabetical order:

Boedecker Cellars 2013 Willamette Valley Chardonnay ($28)

Affordable and tasty, Boedecker Cellars' Willamette Valley chardonnay is a lovely and clean expression of the grape: offering classical tropical fruit flavors alongside nectarine and peach. www.boedeckerwines.com

D e Lancellotti 2013 Anderson Vineyard Chardonnay ($49.99)

Biodynamically-farmed, hand-selected grapes, this chardonnay offers a reall maritime character- with some seaweed and limestone, alongside rich and distinct classical "chardonnay" grape flavors of nectarine. www.delancellottifamilyvineyards.com

EIEIO & Co. 2013 Willamette Valley Chardonnay ($40)

With a one year old and a three year old, I can't help but feel a penchant for wine labels that reference nursery rhymes. That being said, there is nothing "childish" about this wine. Flavorful, full and lush, this Willamette Valley chardonnay is not only limited in production, with high "scores," but is a delightful combination of old and new world stylistically. A clear winner.

Follow Alyssa Rapp on Twitter @alyssarapp or on Instagram @alyssajrapp. She posts most of the wines that she tastes on the app Vivino.

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Bags of asbestos found dumped in Stave West

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The Day I Reached an Orgasm While Training!

This may sound rather odd or weird to you, and I have no idea how or why it actually happened, but I swear to you folks that it really did happen!



There I was, in the middle of a 90 pound e-z curl bar biceps extension. The weight was really heavy, and I struggled fighting against gravity. I pulled with all of my might, screaming and grunting as the force of my bulging biceps competed against the Earth and her gravitational forces. My training partner at the time was pushing me hard, encouraging me to finish, "You got this Angel, do it! You got this bro, beastmode!"



As I finished that last repetition, then it happened. I'd felt a slight stirring in my loins earlier, but I didn't think much of it and carried on. However, this one was quite powerful and I could not ignore it anymore. It felt just like I do before I am about to ejaculate during sexual relations, except that I was standing in the middle of a gym floor, and currently not engaged in anything near to sexual activity. In fact, I was in the middle of battling gravity as I performed an extremely heavy biceps curl. Beastmode!



OMG, I actually reached the point of climax right then and there. I felt that similar feeling of pleasure, followed by an actual, proper ejaculation! I finished the set, returned the weights to the rack, and said I had to go to the men's room. I walked away, and had to check to ensure that what I thought happened, had actually occurred. Yup, it was verified; I had actually had an orgasm while training.



Recently, on my talk show site, Angelrtalk, I discussed how I first laughed hysterically, and was then moved to tears because of such intense cardio training and focus. However, I didn't touch on reaching an orgasm while training. I'm not sure how often this happens to people, or how it came to be, but it really happened. So far, it only happened that one time, and never again. Does that mean I'm not training hard enough? Hah!



Does anyone out there have a similar story? Have any of you ever climaxed sexually during training? Am I the only one who this has happened to?

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US Prostate Cancer Radiation Therapies & Epidemiology Report 2016 - Analysis, Technologies & Forecasts - Research and Markets

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Beijing S&M Restaurant Is A Hit With Customers

With drinks served in breast-shaped cups and beers opened with bottle openers shaped like a wooden penis, the father and daughter team behind a Beijing S&M restaurant are encouraging customers to mix food with sex.

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Mesothelioma Study: Age Is Not Deciding Factor for Surgery

A recent study has reinforced - for the second time - the growing belief that age should not be a deterrent to aggressive, life-changing surgery for malignant pleural mesothelioma.

You're never too old.

Dr. Annabel Sharkey, cardiothoracic surgeon at the University of Leicester in the United Kingdom, said patients well over the age of 70 can be as successful with extended pleurectomy/decortication (P/D) surgery as those who are considerably younger.

“We should not be using age to decide who will benefit from surgery,” Sharkey told Asbestos.com. “In the past, people sometimes thought they were just too old for it. That's not the case anymore.”

Sharkey delivered her message last month at the European Lung Cancer Conference in Geneva, Switzerland. It was based on a review of 282 mesothelioma patients who underwent P/D surgery at Glenfield Hospital from 1999 to 2015.

She said other factors, such as the tolerance level of adjuvant chemotherapy or disease metastasis, had a much bigger impact than age on survival times.

Mesothelioma Study Involved a Rigorous Preoperative Evaluation

The P/D surgery removes the pleural membrane around the lung, the lining around the heart, parts of the diaphragm and any visible tumor growth in the thoracic cavity. In most cases, it has replaced the more aggressive extrapleural pneumonectomy (EPP), which removes an entire lung.

Sharkey's procedure called for a surgery selection process that includes a more rigorous preoperative evaluation, but one that also is more age inclusive.

“We've tried to push the boundaries of who can be helped by surgery,” she said. “But the selection has to be strict enough that it won't put someone through an operation without a survival benefit.”

Seventy-nine patients in the study - about 28 percent of the entire group - were age 70 or over at the time of surgery. The multivariate analysis found only a slight difference between that age group and those younger than 70 in multiple categories.

• Average length of hospital stay: 14 days for older, 12 days for younger.


• Mortality rate (90 days): 10.1 percent for older, 7.9 percent for younger.


• Overall survival average: 10.5 months for older, 13 months for younger.

Post-Operative Chemotherapy Is Key

By other measures, younger patients fared significantly better than older ones. For example:

• Survival time with non-epithelioid tumors: 3.8 months for older but 6.6 months for younger.


• Intensive care admission (post-surgery): 16.8 percent for older but only 5.4 percent for younger.


• Adjuvant chemotherapy tolerance: 29.6 percent of older and 45.7 percent for younger.

Sharkey believes overall fitness should be the more heavily weighted, determining factor for surgery selection. The lack of adjuvant chemotherapy and the presence of preoperative anemia were the most significant prognostic factors for the elderly patients.

“Patients have to be fit enough, not just to withstand the operation, but the follow-up therapy as well,” she said. “Surgeons, when selecting their patients, also have to keep the oncologist's treatment in mind.”

She also pointed out that, although the older patients having surgery might not live as long as the younger ones, their quality of life often improves with the P/D surgery.

“The main thing is, don't discount the idea of surgery just because you are older,” she said. “People generally are more fit today than they once were, and that allows more people to benefit from surgery.”

Earlier Findings Similar

The findings from the U.K. were presented less than a year after well-known thoracic surgeon Dr. Wickii Vigneswaran in Chicago first dispelled the lingering myth that many mesothelioma patients are too old to benefit from surgery.

His findings were detailed in the Annals of Thoracic Surgery.

“The risks are not different than with a younger person,” Vigneswaran told Asbestos.com in 2015. “Older patients do just as well as younger ones. You should not use age as a cutoff.”

His study did not address Sharkey's contention that an inability to tolerate post-surgery chemotherapy was a major reason why older patients sometimes did not fare as well as the younger ones.

The post Mesothelioma Study: Age Is Not Deciding Factor for Surgery appeared first on Mesothelioma Center - Vital Services for Cancer Patients & Families.

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Lung cancer patients at bigger cancer centers may have better outcomes

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Human amyloid-beta acts as natural antibiotic in the brain: Alzheimer's-associated amyloid plaques may trap microbes

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Bedtime Rituals: Training for Sleep

Who would have thought that we'd have to go into "training" for a good night's sleep? But in the twenty-first century - when we are overwhelmed with electronics and subtle, incessant stressors - sleep is one of those necessities for which we have to go into training.



The cornerstone for getting consistent, restorative sleep is the bedtime ritual.



In the book The Power of Rest, Matthew Edlund, M.D. says this about the importance of having a sleep ritual:

"Because everything works better if much of your pre-sleep period becomes routine, rhythmic, and ritualized...If you have to describe it in a single word, a sleep ritual is conditioning. Without thinking you can peaceably and pleasantly go to sleep."

You already have a bedtime ritual. Make sure it works for you.



For example:



If you come home with takeout, eat it in front of Netflix, have a couple of glasses of wine, take a shower, and go into bed wearing your workout clothes while checking your social media...that's your bedtime ritual. And any sleep expert would tell you that it's not going to work for you.



Parents of kids can get hooked into similar bedtime ritual snags. If you're waiting in your child's room after tuck-in time, or even sleeping there, that's a bedtime ritual that won't serve your child...and certainly doesn't serve you.



Even just 15 minutes of intentional wind-down time following the guidelines below will set you up for a better night's sleep.



Bedtime rituals are part of bedtime boundaries.



Bedtime rituals and sleep are so critical to a happy, healthy, and well-balanced life, you've got to set some bedtime boundaries. This piece on Psych Central by Margarita Tartakovsky, M.S. gives a run-down on the importance of personal boundaries.



Successful bedtime rituals 10 steps



Step 1: Set a wake up time



I know it seems counter-intuitive, but in order to assess the most effective bedtime ritual you have to know when to go to bed. Wake-up times will vary according to age and what your day looks like. If you're parenting, there may be different wake-up times for each member of the family.



The National Sleep Foundation has an infographic of sleep requirements by age here .



Step 2: Set a "lights out" time



...and stick to it! This will be based on the information from the National Sleep Foundation.



Step 3: Your best bedtime ritual begins with the morning sun



Melatonin production is the secret to deep sleep. Its production can be inhibited, or encouraged. Exposing yourself to sunlight within 2 hours on awakening is "the cheapest and most widely available sleep aid" according to Dr. Robert Rosenberg of Answers for Sleep.

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Step 5: Take a hot bath



Save that shower for your morning ritual. Studies show that when our core body temperature goes down we get sleepy. When you slip into a hot bath you first raise your body temperature but then it takes a sharp dive. How hot? Not so hot you're uncomfortable, but hot enough to sweat. How long? Fifteen to twenty minutes is good, but some researchers have noted that just 2 or 3 minutes will have a positive effect on body temperature. Studies also indicate that the closer the hot bath is more effective the closer it is to your optimal "lights out" time.



Step 6: Get a "sleeping costume"



Bedtime rituals have power because they cue your subconscious that this is a special time. Sleeping in whatever workout clothes you happen to be wearing, taking that energy with you doesn't support the transition to sleep. You can certainly wear anything comfy including a tee shirt. Just make sure it's dedicated for sleeping.



Step 7: Electronics OUT of the bedroom



Just do it. This infographic from Rasmussen College sums it up well.

For families, Melitsa Avila of Play Activities has an outline of how your family can collaborate on a media plan for the program year here. And don't forget a parking lot for the electronics.



Step 8: Reverse a morning ritual



Add a morning ritual that can be reversed when it's time for sleep sends us powerful cues...and work. Particularly if they're done with intention and mindfully. Some rituals you might try are:

• Make your bed, turn down the sheets

• Shades up for morning light, shades down for a darkened room

• Write a brief gratitude or intention list in the morning, revisit and add how the day went at night



Step 9: Breathing



A while back, the 4-7-8 breathing technique was heralded as the solution for sleep. It was "guaranteed" get you to fall asleep in a 6o seconds. The site Medical Daily has a how-to video here.



Breathing can just be part of your pre-sleep bedtime ritual. In fact stressing out about if you're doing it right would be counterproductive. Personally, I've found that the whispered exhale technique from the late Carl Stough just as effective and a lot easier.



The premise is simple: You can't inhale effectively without a complete exhale. By whispering on the exhale you're not forcing air out. What you whisper - nonsense syllables, counting 1 through 10 - acts as a kind of biofeedback monitor for the length of the exhale. When you can't whisper any more, you're at the end of the exhale and the lungs are ready for the next part of the cycle. A deep inhalation naturally follows.



Step 10: Affirmations



There is no doubt that worrying about sleep will keep you awake. So replace any worries with more positive statements and questions such as:

• I sleep easily and deeply all night long.

• I cherish my bedtime ritual and the deep sleep that follows.

• Why do I fall asleep so easily every single night?

• I am grateful for the deep, restorative sleep I get every night.



Healthy daytime routines = healthy bedtime routines



Our twenty-first century culture is re-learning what generations before knew: sleep is not optional. Sleep is not negotiable. Sleep is essential.



And the culture of convenience has made sleep a little bit more elusive. Sleep isn't a switch-on, switch off, kind of device. It has to be planned for. Some say, even courted. That's why I created the Bedtime Blueprint which puts all the information you need to know about planning your days for sleep in one place. You can download it by filling out the form below.

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