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  • What About Diabetes, Blood Pressure, Blood Sugar, and More?

    What About Diabetes, Blood Pressure, Blood Sugar, and More?

    There are so many ways we eat potatoes—baked, mashed, hashed, fried, scalloped, roasted, and more—but should we be eating them at all?

    Potatoes and Diabetes

    In 2006, the Harvard Nurses’ Health Study, which had followed the diets and diseases of tens of thousands of women for 20 years, found that greater potato intake was associated with a greater likelihood of getting type 2 diabetes, but of the hundred or so pounds of white potatoes Americans eat every year, most are deep fried and consumed as potato chips or french fries, and deep-fried foods are known to contain advanced glycation end products (AGEs), which we know are unhealthful. Researchers have found that just three servings of french fries a week is associated with a nearly 20 percent greater risk of type 2 diabetes, whereas there was only a tiny associated risk with potatoes in general, including fries.

    There was still a diabetes link with mashed or baked potatoes, but people who eat more potatoes may eat more meat, and we know that animal protein is itself associated with increased diabetes risk. However, when researchers statistically adjusted for that, they still found an increased risk with potatoes.

    Looking deeper, butter and sour cream are often put on mashed and baked potatoes, but when researchers tried to adjust for those and other such dietary factors, as well as effectively looking at the ratio between plant and animal fats and whether potato-eaters drank more soda or skimped on other vegetables, there still there seemed to be a potato-diabetes association.

    By 2015, Harvard researchers had also looked into other cohorts, including the all-male Health Professionals Follow-Up Study to complement the all-female Nurses’ studies, and continued to find a small increased diabetes risk associated with baked, boiled, or mashed potatoes––though french fries appear nearly five times worse. The authors concluded that potatoes are considered to be a healthful vegetable in the Dietary Guidelines, though current findings cast serious doubts on that classification. (Walter Willett, the then-chair of Harvard’s nutrition department, went a step further, suggesting potatoes should be siloed with candy.)

    Then, in 2018, a meta-analysis published on potato consumption and risk of type 2 diabetes combined all six of the prospective studies that had been done to date and found about a 20 percent increase in diabetes risk associated with each serving of potatoes a day. The researchers concluded that long-term, high consumption of potato may be strongly associated with increased risk of diabetes.

    Does the story end there? If only there were a country where potato consumption was associated with a healthy diet. If potato consumption was still associated with diabetes there, then that would be concerning. As I discuss in my video Do Potatoes Increase the Risk of Diabetes?, a study out of Iran found that those eating the most boiled potatoes had only half the odds of developing diabetes. In Iran, not only is most of the potato consumption in the form of boiled potatoes, but those who eat potatoes have the healthiest diets and eat the most whole plant foods, such as fruits, vegetables, whole grains, and beans.

    The bottom line is we don’t have convincing evidence to date that the intake of potatoes in general is linked to type 2 diabetes, but we should still probably hold the fries.

    Potatoes and High Blood Pressure

    What about potatoes and hypertension? And death? I dive into those topics in my video Do Potatoes Increase the Risk of High Blood Pressure and Death?.

    Harvard researchers found that individuals who, on most days, ate potatoes—baked, boiled, or mashed, and not just french fries and potato chips—appeared to be at higher risk of developing high blood pressure. As mentioned above, salt and butter are often added to potatoes, but when they attempted to tease out the effects of salt and saturated fat, there still seemed to be a link between potato consumption and high blood pressure.

    Again, though, what about the “meat” in “meat and potatoes”? The same Harvard researchers found that meat, including poultry alone, appeared associated with an increased risk of hypertension, as did a moderate amount of canned tuna. So, in the potato study, they endeavored to factor out any effects from the consumption of all types of meat yet still found an increased risk of hypertension associated with potato intake.

    Two similar studies performed in Mediterranean Europe did not find any association between potato consumption and high blood pressure, though. Perhaps this is because, in that area of the world, potatoes aren’t typically smothered in butter and sour cream, and potatoes are often eaten with other vegetables.

    So, Are Potatoes Bad for Us?

    A primary reason we care about blood pressure is because we care about the consequences. In two studies done in Sweden, where they primarily eat their potatoes boiled, no evidence was found that potato consumption was associated with the risk of major cardiovascular disease; no relationship was found between potato consumption and risk of premature death in Southern Italy either. In the United States, though, potato consumption has been associated with increased mortality: a 65 percent increased risk of dying from heart disease, a 26 percent increased risk of fatal stroke, a 50 percent increased risk of dying from cancer, and increased risk of dying from all causes put together. However, all of that disappeared after adjustment for confounding factors. In other words, it wasn’t the potatoes at all. People who eat potatoes must just smoke more, drink more, or eat more saturated fat, for instance. Once all such other factors are considered, the link between potatoes and death disappears.

    This was confirmed in the NIH-AARP study, the largest such study of diet and health in human history. If you just separate out the potatoes, researchers find they are not associated with increased risk of death—with the possible exception of french fries, which are associated with an increased risk of dying from cancer. Put all the studies together—20 in all—and no significant association has been found between potato consumption and mortality, though, again, fried potatoes may be the exception. Even if eaten just twice a week, fries may double one’s risk of dying prematurely, independently of other factors, but the consumption of unfried potatoes seemed to be neutral. (In terms of mortality, fried potatoes may not be as bad as fried meat—think fried chicken and fried fish—but that’s not saying much.)

    Other whole plant foods—nuts, vegetables, fruits, and legumes (beans, split peas, chickpeas, and lentils)—are associated with living a longer life and significantly less risk of dying from cancer, dying from cardiovascular diseases like heart attacks, and 25 percent less chance of dying prematurely from all causes put together. However, no such protection is gained from potatoes for cancer, heart disease, or overall mortality. So, the fact that potatoes don’t seem to affect mortality can be seen as a downside. Remember, though, that potatoes aren’t like meat, which may actually actively shorten lifespan, but there may be an opportunity cost to eating white potatoes, since every bite of a potato is a lost opportunity to eat something even healthier—something that may actively enhance our lifespan.

    So, potatoes are kind of a double-edged sword. The reason that potato consumption may just have a neutral impact on mortality risk is that all the fiber, vitamin C, and potassium in white potatoes might be counterbalanced by the detrimental effects of their high glycemic index, which I discuss in my video Glycemic Index of Potatoes: Why You Should Chill and Reheat Them. Not only are high glycemic impact diets robustly associated with developing type 2 diabetes, but current evidence suggests that this relationship is cause-and-effect.

    The Potato Glycemic Index

    Foods with a glycemic index (GI) above 70 are classified as high-GI foods, and those with a GI lower than 55 are low-GI foods. Pure sugar water, for example, is often standardized at 100, and white bread and white potatoes are high glycemic index foods.

    Is there any way we can lower the glycemic index of potatoes? When potatoes are boiled, then cooled in the refrigerator, some of the starch crystallizes into a form that can no longer be broken down by the starch-munching enzymes in our gut. When put to the test, researchers actually saw a dramatic drop in glycemic index in cold versus hot potatoes. So, by consuming potatoes as potato salad, for instance, we can get nearly a 40 percent lower glycemic impact. The chilling effect might, therefore, also slow the rate at which the starch is broken down and absorbed. So, individuals wishing to minimize dietary glycemic index may be advised to precook potatoes and consume them cold or reheated. The downside of eating potatoes cold is that they might not be as satiating as eating hot potatoes, but we may get the best of both worlds by cooling them and then reheating them, which is exactly what was done in a famous study I profiled in my book How Not to Diet. The single most satiating food out of the dozens tested was boiled then cooled then reheated potatoes.

    There’s an appetite-suppressing protein in potatoes called potato protease inhibitor II, but the way potatoes are prepared makes a difference. Both boiled and mashed potatoes are significantly more satiating than french fries. That was for fried french fries, though. What about baked fries? Individuals had a big drop in appetite after eating boiled mashed potatoes, compared to white rice or white pasta, which is right where fried french fries were, as well as baked french fries.

    Do Potatoes Spike Our Blood Sugar?

    White potatoes have a high glycemic index, as I mentioned, and consumption of high glycemic impact foods may increase the risk of diabetes. Normally after a meal, we’d like our blood sugars to just gently, naturally rise and fall, but with high glycemic foods like potatoes, we can get an exaggerated blood sugar spike. That leads our body to over-compensate with insulin, forcing our blood sugars lower than when we started, which results in negative metabolic consequences––such as a rise in triglyceride fats in the blood. However, potatoes are a good source of potassium, vitamin C, and polyphenols, which may counterbalance the glycemic impact. This may explain why potatoes appear to have a neutral effect when it comes to lifespan, unlike other whole plant foods that have been associated with actively living longer.

    How to Reduce the GI of Potatoes

    Aside from the chill-and-reheat method to dramatically lower the glycemic index of white potatoes, is there another way? Yes, and it’s the same way we make everything better in our nutritional life: Add broccoli. As I detail in How to Reduce the Glycemic Impact of Potatoes, the co-consumption of two servings of cooked broccoli with mashed potatoes immediately cuts the insulin demand by nearly 40 percent. In contrast, adding chicken breast makes matters worse, and adding tuna fish is even worse still, nearly doubling the amount of insulin our body pumps out.

    Why does plant protein make things better, but animal protein make things worse? Because decreased consumption of branched-chain amino acids improves metabolic health. I cover this in my book How Not to Diet, as well as my video on the topic.

    Something else can help, too: vinegar. Simply chilling potatoes may cut down on blood sugar and insulin spikes, but to get significant drops in both, just add about a tablespoon of vinegar (even plain white distilled vinegar) to drop levels by 30 to 40 percent. Just one to two tablespoons a day of vinegar diluted in water can significantly improve both short- and long-term blood sugar control in people with diabetes, which is why clinicians may want to incorporate vinegar consumption as part of their dietary advice for their patients with diabetes.



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  • ‘Measles Parties’ A Deadly Gamble, Officials Warn—Get Vaccinated

    ‘Measles Parties’ A Deadly Gamble, Officials Warn—Get Vaccinated

    As measles cases surge in Texas, health officials are raising alarms over a troubling trend: parents intentionally exposing their children to the virus in so-called “measles parties” hoping to build natural immunity. While some believe this approach mimics the immunity gained from past infections, experts warn it’s a dangerous gamble that could have fatal consequences.

    Measles parties are inspired by the chickenpox gatherings of the 1970s, where unvaccinated children were deliberately exposed to the virus in hopes of developing immunity at a young age when the illness was considered milder. However, experts warn that this approach is far more dangerous when it comes to the measles virus.

    Dr. Ron Cook, chief health officer at Texas Tech University Health Sciences Center, calls measles parties “a foolish thing,” as the virus is highly unpredictable, and there is no way to determine how severe an infection will be.

    “We can’t predict who is going to do poorly with measles, be hospitalized, and potentially get pneumonia or encephalitis and or pass away from this. It is just too risky … we don’t get to pick and choose who is going to do well and not do well when you become severely ill. Please don’t do that, it’s just foolishness, it’s playing roulette,” Dr Cook said in a press conference.

    Around 30% of children who contract measles may develop complications, and the infection can lead to long-term health consequences, he warned.

    “There are severe outcomes like pneumonia or death. There is encephalitis or inflammation of the brain. Even more rare, but it can happen … years down the road after you develop measles, you can get what is called subacute sclerosing panencephalitis, which is fatal. It is a known side effect of having measles,” Dr. Cook added.

    Texas health officials also warn that intentionally exposing children to the measles virus does not just put them at risk, it endangers other unvaccinated individuals and those with weakened immune systems, increasing the potential for severe complications and outbreaks.

    The safest way to protect against measles is to get vaccinated. Receiving two doses of the MMR vaccine provides 97% protection against measles, significantly reducing the risk of infection and severe complications. Without immunity, nearly everyone exposed to measles will contract it, and once infected, there is no specific treatment to cure the disease.

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  • A Meditation on the South African Greeting Sawubona (“We See You”)

    A Meditation on the South African Greeting Sawubona (“We See You”)

    In this guided practice, Shelly Harrell introduces us to a way of seeing others that encourages liberating awareness, caring connection, and deep acceptance.

    In recent years, mental health professionals have raised the alarm about the growing epidemic of loneliness. Millions of people feel separated and isolated, even when they are surrounded by colleagues or thousands of social media acquaintances.

    In today’s guided practice, Shelly Harrell offers one mindful approach that can counteract this sense of lonely atomization. It is the South African greeting of Sawubona, which carries an intentional willingness to see and to be seen, in our fullness, vulnerability, mutual belonging, and radiance.

    A Meditation on the South African Greeting Sawubona (“We See You”)

    A note from the Mindful Editors: 

    Here at Mindful, we focus on secular mindfulness and meditation for many reasons, chief among them being accessibility: We want anyone to feel that mindfulness can be for them, regardless of background. 

    One thing we’ve learned from the wonderful teachers we work with is that accessibility sometimes looks like welcoming different ways of speaking about and relating to the practice of mindfulness. While the core meaning of mindfulness is the same, different people have different words for the sense of present-moment awareness, self-connection, interconnectedness, and other qualities that arise from the practice. And for some communities, words like “spirit” and “soul” will be a more helpful framing to tap into those qualities. 

    So, in the spirit of accessibility and welcoming diverse ways of being and thinking in the mindfulness space, we’re welcoming a broader, less strictly secular vocabulary and you may see this in some of the meditations in this series.

    Read and practice the guided meditation script below, pausing after each paragraph. Or listen to the audio practice.

    1. Sawubona is a South African phrase that means, “We see you.” It’s often translated as “I see you,” but it’s important to understand that in an African worldview context, this is an extended “I” as the self is experienced as collective. When greeted with Sawubona, it is a communication that you are seen, accepted, and cared about not just by the individual but by the ancestors and the interconnected community that we carry with that. Today we’re going to center on this phrase in our meditation practice.
    2. Start by taking a deep centering breath, inhaling deeply to clear space. Gently sweep the clutter in your mind. Open a passageway to that deepest part of your body. Then exhale a nice, long exhale through your mouth, settling into yourself and full presence in this moment, with this practice. 
    3. Take another centering breath—a deep inhale, opening your heart space, receiving what you need in this moment. Exhale slowly to release any inner blocks or toxins that don’t serve you. Take another full clearing inhale, receive what you need. Open your heart. Exhale again, releasing, and go down to that inner river, settling on the riverbanks of your soul center. 
    4. Let’s start our Sawubona practice. I invite you now to bring to mind a person or group or community that you care about. It could be someone going through something difficult who may be struggling, suffering, who may feel unseen and unheard. Compassion begins with a willingness to really see, hear, and feel another person. Compassionate action is energized by love and infused with the truth of another’s lived and embodied experience. So visualize this person, group, or community in your mind’s eye. Feel them in your heart and soul. 
    5. Now imagine encountering that person or crew. Greet them with Sawubona and the intentions of its deepest meanings to see, hear, and feel another. Meeting them where they are. Meeting them and their truth as you greet them. Send them the energy of Sawubona with genuineness, humility, and care. Bring them into your mind’s eye and your heart center. When you greet them and say Sawubona, you are saying, “I see you. I see you through eyes that transcend my own sight, that transcend the visible and the material. I see you beyond your conditions and circumstances. I see you behind the walls you have put up and the masks you have put on. I see you as more than what you have done or what has been done to you. I see your humanity and your humanness. I see you at your best, thriving, soaring, and manifesting your greatest purpose and soul’s calling. I see the soul of who you are. I see you.” 
    6. Take another deep breath, inhaling through your nose and exhaling through your mouth. Bring this person or persons into your mind’s eye. Greet them and say Sawubona. You are saying, “I hear you. I hear you through ears tuned into the whisperings of soul and spirit. I hear you behind what has been silenced or muted. I hear you beneath what you say, beneath the words you use and the language you speak. I hear you beyond what I want to hear. I hear the voice of your deepest longings, your truest intentions, and your highest aspirations. I hear your cries and I hear your celebrations. I hear your song, your story, your truth. I hear the soul of who you are. I hear you.” 
    7. Take another deep breath. Bring your person or persons into your mind’s eye, into your heart. Greet them and say Sawubona. You are saying, “I feel you. I feel you from the vibration of our oneness, where our souls recognize each other. I feel you behind the visible and invisible barriers that separate us. I feel you beneath our differences in that space of our interconnectedness with each other and all life. I feel the power of the ancestors flowing through you over generations, across space and time. I feel your rhythm, your flow, your energy, your unique vibration in the world. I feel your vulnerability and your victories, your struggles and your strengths. Your tears and your triumphs. Your regrets and your risings. I feel your light and your glow. Your goodness and your love. I feel the soul of who you are. I feel you.” Take a deep breath. Sawubona.
    8. Here are a few thoughts for reflection, discussion, or journaling. I encourage you to imagine your next encounter with the person or group you’ve visualized and imagine greeting them with Sawubona and all that means. In doing that, what might be different in your interaction with them? What would it look like for you if you were to bring the energy of Sawubona to how you interact, meet, greet, and see others? Finally, how might you bring the energy of Sawubona to how you’ll meet, greet, and see yourself? Let’s take a final deep breath together. Inhaling deeply, and exhaling slowly through your mouth. Thank you for engaging in this practice with me. Sawubona.



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  • From Clutter to Calm: 5 Simple Morning Decluttering Habits

    From Clutter to Calm: 5 Simple Morning Decluttering Habits

    From Clutter to Calm: 5 Simple Morning Decluttering Habits

    Are you tired of starting your day feeling overwhelmed and stressed by the mess around you? Do you wish you had more time to focus on the things that truly matter, but instead, you’re consumed by the clutter that’s accumulated in your home? You’re not alone. Many people struggle with the effects of clutter, which can lead to increased stress, decreased productivity, and a negative impact on their well-being. However, the good news is that decluttering doesn’t have to be a daunting task. By incorporating simple morning decluttering habits into your daily routine, you can create a more peaceful and organized living space that reflects your priorities.

    Habit #1: Make Your Bed as Soon as You Get Up

    Starting your day with a made bed may seem like a simple, insignificant act, but it can have a profound impact on your mental and emotional well-being. By making your bed as soon as you get up, you’re setting the tone for a productive and organized day. It’s also a great way to create a sense of accomplishment and momentum, which can carry through to the rest of your morning routine. Try to make it a habit to make your bed as soon as you get up, and see how it affects your day.

    Habit #2: Take 10 Minutes to Clear the Cluttered Entryway

    The entryway of your home is often the most common area where clutter accumulates. Take 10 minutes each morning to clear out any clutter, such as shoes, bags, and keys. This will help create a sense of calm and control, and it can also prevent the spread of clutter into other areas of your home. Try to develop the habit of putting away your belongings as soon as you come home, rather than leaving them out in the open. This will help maintain a sense of order and make it easier to navigate your home.

    Habit #3: Put Away 3 Items Each Evening

    At the end of each day, take a few minutes to put away three items that are out of place. This could be a book, a toy, or a kitchen gadget. This simple habit can help maintain a sense of organization and make it easier to find things when you need them. It’s also a great way to wind down and reflect on the day’s accomplishments.

    Habit #4: Open a Window and Let in Some Natural Light

    Clutter can not only make our physical space feel cramped, but it can also affect our mental well-being. A clear and clutter-free space can do wonders for our mood and energy levels. Start your day by opening a window to let in some natural light and fresh air. This simple act can help stimulate your mind and body, and set you up for a more productive day.

    Habit #5: Take a Five-Minute Morning Meditation

    Clutter and disorganization can be overwhelming, and it’s easy to get caught up in the chaos. Take a moment each morning to pause, breathe deeply, and focus on the present moment. You can use a meditation app or simply sit quietly, focusing on your breath. This short morning meditation can help clear your mind and set you up for a more focused and productive day.

    Conclusion

    Incorporating these five simple morning decluttering habits into your daily routine can have a significant impact on your mental and emotional well-being. By starting your day with a clear and clutter-free space, you’ll be better equipped to tackle the challenges ahead and achieve your goals. Remember, it’s not about achieving perfection; it’s about creating a sense of calm and control in your daily life. By developing these habits, you’ll be well on your way to a more organized, productive, and fulfilling life.

    FAQs

    • Q: How do I fit these habits into a busy morning routine?

    A: Try to prioritize the habits that are most important to you and fit them into your morning routine. For example, you might make your bed and then take a few minutes to meditate before getting started with your day.

    • Q: What if I have trouble maintaining these habits?

    A: Don’t be too hard on yourself if you miss a day or two. Remember that these are habits, and it’s okay to slip up occasionally. The key is to be consistent and gentle with yourself.

    • Q: How do I involve my family in these habits?

    A: Involve your family members in the process by making it a team effort. Assign each person a task, such as making their bed or putting away their belongings, and work together to maintain a clutter-free home.

    • Q: What if I have a small living space?

    A: Even if you live in a small space, you can still incorporate these habits into your daily routine. Try to focus on one area at a time or prioritize the most critical items to tackle first.

  • This Common Lifestyle Habit In Preteens May Trigger Manic Symptoms, Researchers Find

    This Common Lifestyle Habit In Preteens May Trigger Manic Symptoms, Researchers Find

    As screen time continues to surge, so do concerns about its effects on both physical and mental health. Although this lifestyle habit has adverse effects on people of all ages, a recent study has turned the spotlight on preteens, suggesting that excessive screen use through texting, watching videos, or playing video games could trigger manic symptoms in them.

    A recent large-scale study involving 9,243 children aged 10 and 11 has shed light on the potential mental health risks of excessive screen use. Published in Social Psychiatry and Psychiatric Epidemiology, the research explored how heavy engagement with social media, video games, texting, and video streaming impacts young minds.

    To better understand the link between screen time and mental health, researchers of the latest study analyzed data from the Adolescent Brain Cognitive Development (ABCD) study, the largest long-term study of brain development in the United States. They examined the typical screen habits of thousands of preteens, investigating whether excessive use of social media, video games, and texting was associated with manic or hypomanic symptoms.

    The results showed that those with excess screen time were at a greater chance of developing “inflated self-esteem, decreased need for sleep, distractibility, rapid speech, racing thoughts, and impulsivity – behaviors characteristic of manic episodes, a key feature of bipolar-spectrum disorders.”

    “Adolescence is a particularly vulnerable time for the development of bipolar-spectrum disorders. Given that earlier onset of symptoms is linked with more severe and chronic outcomes, it’s important to understand what might contribute to the onset or worsening of manic symptoms in teenagers,” said Dr. Jason Nagata, first author of the study in a news release.

    The researchers also noted that American adolescents now spend an average of over eight hours a day on screens, double the pre-pandemic average, coinciding with a rise in mental health concerns.

    “This study underscores the importance of cultivating healthy screen use habits early. Future research can help us better understand the behaviors and brain mechanisms linking screen use with manic symptoms to help inform prevention and intervention efforts,” said co-author Kyle Ganson.

    Although screen time offers educational benefits, Dr. Nagata cautions that parents should be mindful of potential risks and know the importance of balancing its use to protect mental health. “Families can develop a media plan which could include screen-free times before bedtime,” Dr. Nagata added.

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  • RFK Jr. Pushes Unproven Measles Treatments Amid Surge; Experts Urge Vaccination

    RFK Jr. Pushes Unproven Measles Treatments Amid Surge; Experts Urge Vaccination

    As measles cases spike in Texas, affecting 159 people, hospitalizing 22, and claiming the life of a school-aged child, U.S. Health Secretary Robert F. Kennedy Jr. expressed “deep concern” about the outbreak while promoting an unconventional treatment protocol.

    “As the Secretary of the U.S. Department of Health and Human Services, I am deeply concerned about the recent measles outbreak,” Kennedy Jr. said in a statement.

    In a Fox News interview, Kennedy Jr. praised measles treatment using vitamin A, the steroid budesonide, the antibiotic clarithromycin, and cod liver oil, claiming they yield “good results.” However, health experts warn that it should not replace vaccination and caution against relying on it entirely.

    Measles is a highly contagious virus that spreads through the air when an infected person coughs or sneezes. It starts with fever, cough, and red, watery eyes before a telltale rash appears. While most cases resolve on their own, complications like pneumonia, blindness, and brain inflammation can be severe, especially for unvaccinated individuals.

    Kennedy Jr. acknowledged that vaccines not only protect individual children from measles but also contribute to community immunity, safeguarding those who cannot be vaccinated for medical reasons. However, in an opinion piece on Fox Nation, Kennedy Jr. said the decision to vaccinate kids will be a personal choice. Meanwhile, he emphasized the importance of good nutrition and the consumption of vitamins such as A, B12, C, D, and E as the “best defense against” chronic and infectious illnesses.

    He also pointed to a 2010 study showing that two doses of vitamin A treatment reduced measles mortality by 62%. The same study found that the measles vaccine is highly effective, with one dose preventing 85–95% of cases and two doses up to 98%.

    Since vaccines remain the only proven way to prevent outbreaks, some doctors worry that promoting unconventional therapies during a surge could undermine vaccination efforts and fuel misinformation online.

    The U.S. Centers for Disease Control and Prevention (CDC) reaffirmed last week that vaccination remains the strongest defense against measles, as no specific antiviral treatment exists. However, the agency acknowledged that supportive care, including vitamin A administration under the guidance of a physician may help in managing the infection.

    “Relying on vitamin A instead of the vaccine is not only dangerous and ineffective, but it puts children at serious risk,” Dr. Sue Kressly, president of the American Academy of Pediatrics, told The Washington Post.

    Experts like Dr. Amesh Adalja, a senior scholar at the Johns Hopkins Center for Health Security believes that supplementation with vitamin A helps in cases where there are deficiencies but it “really doesn’t have much of a role in the current discussion on the West Texas measles epidemic because it becomes a distraction about what we really need to focus on, which is vaccinating our kids.”

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  • 10 Powerful Women of the Mindfulness Movement: 2025

    10 Powerful Women of the Mindfulness Movement: 2025

    The women platformed here show us what’s possible when we honor ourselves and honor each other. In this fifth installment of our feature shining a light on powerful women—nominated by their peers—who are leading the mindfulness movement, a common thread ties each of their stories: the strength to live with open eyes and an open heart, even when it would be easier to shut down and tune out. They exemplify the courage to listen deeply, to be fully present with themselves and the world around them, to welcome the moment and work with it. They’ve each shaped unique practices that nourish their growth and calling. And in sharing their stories, they bolster us with inspiration so that each of us may, in our own way, do the same.

    Embrace What’s Broken

    Brenda K. Mitchell

    Pastor, Activist, Teacher

    All her adult life, Brenda K. Mitchell has rightly been known as a strong tower in her community: driven, politically active, rising up in her career. As a pastor, she cares deeply for others and gets things done. 

    When her 31-year-old son Kenneth was killed by gun violence in 2005, leaving behind two young sons with another on the way, Brenda tried to keep being that strong tower. She had grandsons to care for and people who needed her. 

    She didn’t understand then how trauma affects both mind and body. Grief took an immense toll, and her doctor told her she needed to stop everything. “As strong as I’ve always been,” she says, “I had to stop and embrace my brokenness so that I could finally start to heal.” 

    “As strong as I’ve always been, I had to stop and embrace my brokenness so that I could finally start to heal.”

    Pastor Mitchell took her doctor’s advice and rested. At a grief group, she was asked to try a mindfulness retreat with other survivors of gun violence. 

    At the retreat, she discovered the “power of the pause” and how to be fully with herself and others in the present moment. She saw there were still pieces of herself left unattended, even in the midst of good healing work. 

    The compassion of mindfulness allowed her to make herself the priority in her healing process, to fully own all grief’s scattered pieces. 

    She committed herself to practice and leadership in mindfulness spaces, especially to help other survivors of trauma and violence. 

    Today, she incorporates mindfulness into all she does—as a leader, pastor, activist, and facilitator. “I realized how important this is to me, to work in communities of color and in the faith community,” she says. “Yes, you have God. Yes, you have therapy. But there still might be a need for deeper healing. We have to utilize all our resources, because trauma is real.” – SM

    Center Love and Liberation

    Shelly Harrell

    Psychologist, Mindfulness Teacher, Founder of the Soulfulness Center

    Motown was the soundtrack of Shelly Harrell’s childhood in the ’60s in Detroit. Earth, Wind & Fire’s That’s the Way of the World and Stevie Wonder’s Songs in the Key of Life played on repeat. “In those songs, compassion is so central, care for humanity is so central,” she says.

    She credits music as her first ever mindfulness teacher, dance as her first form of meditation, “a place I could come home to.” When she was a teenager, her father passed away and “all I could think to do was dance,” she says. “I started to trust coming back to my body and coming into presence with my inner life.” 

    Today, Harrell’s personal and professional growth are guided in part by seeking wisdom about mental health and healing beyond Eurocentric frameworks. “Stillness and silence are beautiful, but those aren’t the only paths to mindful presence,” she says.

    “Stillness and silence are beautiful, but those aren’t the only paths to mindful presence.”

    In the early 2000s she recognized a gap between Black Americans and the mindfulness community, caused not only by mostly white representation in mindfulness spaces, but also by the undercurrent of detachment that lies beneath attempts to attain individual calm and happiness. “For collectivist, communal, interconnected-worldview cultures, a message of detachment just doesn’t call,” she says. So she founded The Soulfulness Center where the focus is “love and liberation…centering connection and reconnection to what has been lost, stolen, forgotten,” she says. 

    “Mindfulness is about return, return to breath, return to that anchor again and again.” Harrell often refers to an African proverb, associated with the West African Adinkra symbol called Sankofa, meaning “to return and get it.” 

    “There’s this temporal interconnectedness that we’re invited into with past, present, and future ancestors and living descendants, to connect with that continuity of where we come from, where we are, and where we’re going,” she says. “For me it’s this bigger worldview, the wisdom of a collective, that centers interconnectedness as an ethic. And when we start there, what does that mean for how we live?” – AWC

    Meet It With Love

    Caverly Morgan

    Founder of Peace in Schools, Teacher, Author

    Before Caverly Morgan found mindfulness, she had no idea that she had any negative self-talk at all. On her first retreat, she thought the people who were talking about this were a little loopy. “To me, it wasn’t negative self-talk. These were just facts about myself. So there was this voice that was always driving the car, and I didn’t even know it.” 

    Her mindfulness practice started as a way to learn how to be in a different kind of relationship to this voice. 

    Once we realize the presence of that Inner Critic, she says, we’re conditioned to make the logical leap that there’s something we have to fix. We have to overcome the voice, learn more practices, and build more skills so we can get better at being compassionate. Then our lives will feel happier and more complete. 

    When we approach compassion with that energy of self-improvement, though, we just turn it into something else that we can get good at or fail at. We stay stuck in the mental ruts of good enough/not good enough. 

    “When we approach compassion with that energy of self-improvement, we stay stuck in the mental ruts of good enough/not good enough.”

    Morgan offers gentle guidance for how to rewire these mental patterns. When the Inner Critic shows up, we don’t have to defeat it. We can greet it and meet it with a practice that’s steeped in unconditional reassurance. 

    Unconditional reassurances aren’t just saying the opposite of the Inner Critic by offering false positivity. They’re anchored in the truth, regardless of what’s happening or how we feel about it. So when we’re struggling with a sense of failure, the practice isn’t to say, You’re amazing and super-successful! It’s Whether you succeed or you don’t, I love you no matter what. 

    Our mindfulness practice, then, isn’t a tool we wield to change what we don’t like about ourselves. Rather, it’s like a life preserver we hold onto when we’re flailing, until we feel safe enough to simply float again in the vast ocean of love. Our practice helps us return to presence, and the more we return to presence, the more we sense the reality that compassion is already in and around us—that compassion is actually a natural byproduct of who we authentically are. We don’t have to make more of it for ourselves or other people; we just need to sit still long enough to allow it to naturally emerge. – SM

    Celebrate Who You Are

    Sue Hutton

    Social Worker, Mindfulness Teacher, Disability Rights Advocate

    Sue Hutton has been working with neurodevelopmentally disabled adults, as well as their families and caregivers, since her 20s—and practicing mindfulness for even longer. These communities offer a beautiful place to practice, she says. “I love celebrating our differences and getting to know people’s individual ways of being and helping celebrate who they are.”

    Compassion has always motivated her. As a child, her mother’s suicide attempts awakened her desire to help ease suffering. “My experiences of being an outsider or alienated rested within me and really strengthened my interest in validating other people and never wanting anyone to feel like an outsider.” At the Azrieli Adult Neurodevelopmental Centre in Toronto, Hutton works alongside paid autistic advisers to develop and adapt mindfulness curriculums for neurodivergent communities and caregivers. 

    Earlier in her career, Hutton specialized in providing disability rights education to disabled adults and their families. And because there is also neurodiversity in her own family, she says, “Weaving access to justice and accessibility rights into my mindfulness practice was a natural fit.” 

    “I love celebrating our differences and getting to know people’s individual ways of being and helping celebrate who they are.”

    Although conversations around disability and neurodiversity have become more common, including in the mindfulness sphere, meaningful change lags behind. She says she often witnesses tokenistic actions that result in even more exclusion, instead of a genuine commitment to the work of inclusion and accessibility rights. 

    Alongside systemic change, Hutton also believes in the power of self-compassion. She notes that with standardized meditation instruction, it is assumed that we all experience the practice in more or less the same way, so self-compassion is particularly important for neurodivergent meditators. 

    “Every single person who sits down to meditate is doing so through the fabric of their wiring and their brain structure,” she says. “For me, it is so important to know that each person is going to have their very unique and individualized way of experiencing mindfulness, and to honor and accept that, hey, we all do this differently.” – AT

    Find Your Strength

    Melli O’Brien

    Mindfulness Educator, Entrepreneur, Mental Health Coach

    As a teenager, Melli O’Brien went to her public school library and pulled every book she could find on mental health and happiness. 

    At the time, her days were defined by deep depression and an eating disorder fueled by a belief that she wasn’t enough. Meanwhile, the Iraq war raged on and she struggled to make sense of world leaders taking actions that harmed so many. She saw only two paths ahead: One would lead to taking her own life and the other would mean trying to heal, build inner strength, and maybe be part of the change she wanted to see in the world. 

    “If I believed all those voices and if I didn’t transform them, I don’t think I would have been able to help so many people,” she says today. “That’s a really good reason to unlock your own gifts, so that you can share them with the world and do your own little thing, no matter what it is, to make other people’s lives a bit better too.” 

    Her study of happiness led to two lessons that changed her life: that inner strength is a skill you can build, and that mindfulness is one way to cultivate it. 

    “That’s a really good reason to unlock your own gifts, so that you can share them with the world.”

    “Within a couple sessions of mindfulness training I had the experience of understanding I’m not my mind, I’m not my thoughts, I can get space… I got a taste of freedom,” she says. “I fell in love with the practice.” 

    O’Brien spent years nurturing her practice, which helped her heal and led her to become a mindfulness teacher. In 2015, she cofounded The Mindfulness Summit, which raised $500,000 for mental health charities around the world and led to her cofounding the popular app Mindfulness.com in 2020. 

    And then she burned out. 

    “The amount of adversity coming my way in one go really had me on my metaphorical knees,” she says. Around this time, the World Health Organization named a world mental health crisis, which she saw reflected not only in herself, but her clients. 

    “I had to get really still inside and really think about who I want to be now, how I want to serve now, how I want to live now,” she says. And the result was The Deep Resilience Method, and her forthcoming book by the same name. 

    “I think this book and this method are like a love letter to myself. It’s the answer to my own question of What do I need? And what I need is hopefully going to be what really serves other people when they want to show up in these crazy times we’re living in and be able to make positive change,” she says. 

    “One of the biggest obstacles that I’ve observed is people feeling like there’s no point, and it’s practices like recognizing your own strength that would help you get there.” – AWC

    Come Home to the Body

    S. Helen Ma

    Clinical Psychologist, Mindfulness Researcher, Teacher Trainer

    In 1998, S. Helen Ma traveled from Hong Kong to the US for mindfulness training with Jon Kabat-Zinn, founder of Mindfulness-Based Stress Reduction. She told him, “I know mindfulness helps, but I want to know how it helps.” 

    At that time, Ma had spent much of her career working in Hong Kong and Australia hospitals with people experiencing clinical depression. While she saw healing, she also saw relapse. Empathy and compassion fatigue threatened to take over—until a colleague introduced her to mindfulness. 

    “For psychology we would be very interested in people’s stories—what’s happened before now,” she says. But in mindfulness, “You don’t need to be concerned about the stories at all… Everything comes and everything goes. It’s so liberating.” 

    She learned she could say to herself, It’s just a thought that I’m not helping people, it’s just a thought that the suffering will go on forever. Instead, in this moment, what is happening?

    “Everything comes and everything goes. It’s so liberating.”

    Kabat-Zinn connected Ma with John Teasdale, a leading Oxford researcher, and together they conducted one of the first studies on mindfulness for clinical depression relapse. The study showed mindfulness is a viable intervention in clinical settings, revolutionizing the field. 

    Lately, though, she’s taken a step back from her career in researching and educating about mindfulness to be a full-time caregiver to her husband, who has dementia. 

    “I’m forever grateful for the practice,” she says. “There’s still attachment, there’s still aversion, there’s still joy, there’s still sorrow, and sometimes the narrative is so thick… But I can recognize, right now my heart is hurting. So can I allow my heart to open up, to fill with sorrow, to feel the grief? Let me see how long it will last and when it will fade. 

    “It’s very difficult now in this very fast-paced and electronic age, but if we can just allow for a moment of stillness and coming back to the body and sensing how the body is tensing up… There’s so much wisdom that starts with being mindful of the body,” she says. “It’s coming home, you know. If everyone in the world could come home, it would be a different world.” – AWC

    Create New Paths

    Nanea Reeves

    Founder and CEO of TRIPP

    Nanea Reeves learned to meditate, she says, before mindfulness “was even a thing.” Her mother struggled with mental illness and addiction, and 15-year-old Nanea (whose name is Hawaiian for peacefulness and serenity) found herself in hospital, experiencing a crisis. A hospital therapist taught her a breathing technique to connect to the present moment. 

    “I believe it was one of the greatest gifts I’ve ever been given,” she says. After her younger sister, Vicki, died from a drug overdose, Reeves deepened her commitment to helping others access the healing tools meditation can offer. 

    “It’s been a real practice for me to learn how to open up my heart more. And now, to be able to put it into work is an honor.”

    A vision began to take shape while she was working in the video game industry. Today her award-winning company, TRIPP, offers virtual reality- and AI-powered guided meditations. “There are many paths up the mountain,” Reeves says. “If we can give people the experience of having present-moment awareness through this method, can it help them translate that into the physical world as well?” 

    The TRIPP app’s AI guide, Kōkua—a Hawaiian word for support and selfless giving—generates guided meditations tailored to a meditator’s mood, and adjusts with their feedback. While not meant to replace human support, Reeves describes it as “that compassionate voice that you can connect to at two in the morning.” 

    “As a kid who had to deal with a lot of violence in the home, I tended to really close off my heart, because it had been hurt so much,” she says. “It’s been a real practice for me to learn how to open up my heart more. And now, to be able to put it into work is an honor.” – AT

    Hold It Lightly

    Vidyamala Burch

    Mindfulness Teacher, Writer, Founder of Breathworks

    After 50 years of living with chronic pain and 40 years of meditation, Vidyamala Burch says, “I laugh much, much more than I used to.” She smiles. “I love telling people that because it’s so surprising.” 

    “I think one of the fruits of long-term practice is an ability to hold life lightly. Take it seriously, because it is a very serious business, but hold it lightly.” 

    Burch is the founder of Breathworks, a charity based in the UK that teaches people living with chronic pain, illness, and stress how to live a fuller life with the help of mindfulness. Her approach comes from her own lived experience of pain. 

    As a child, she lived an active, outdoorsy life in New Zealand and dreamed of becoming a wildlife officer. But that all changed when her spine was fractured, once at the age of 16 and again at 23. 

    “You can’t really be mindful without being loving, and can’t really be loving without being mindful.”

    Lying alone in an intensive care unit after the second accident, faced with intolerable pain, she didn’t know how she would make it to morning. Then she realized that all she had to do was make it through one moment, then one more, and in this way she made it to dawn. 

    “As human beings, we’ve always got two options. One is to turn away from suffering, and the other is to acknowledge it and see if we can keep our hearts open,” she says. “I always say to people at Breathworks, ‘You’re heroes because you’re willing to look at your mind and you’re willing to be in your body.’” 

    At Breathworks, they teach people how to embody a middle way between denial and overwhelm, first with their own pain but also with global issues. “If we had billions of humans who were able to be with whatever’s happening with an open heart and not tipping into either denial or overwhelm, we might have a species that was quite well-equipped to deal with the challenges of our age.” 

    “Just keep practicing. This is what the world needs. This is what we need as individuals,” she says. “You can’t really be mindful without being loving, and can’t really be loving without being mindful.” – AWC

    Keep Your Heart Open

    Shalini Bahl

    Mindfulness Teacher, Researcher, Consultant, Author

    Shalini Bahl feels that trees were her first mindfulness teachers. Years ago, after getting divorced and then moving with her son from India to Amherst, Massachusetts—leaving behind family, friends, and culture—she would sit among the trees, “contemplating my life,” she says. “I’d have all these questions: Why me? What happened? Then I would get this sense or thought in my mind: Just breathe first, and you will get the answers.” 

    This reflective experience sparked her mindfulness journey, and she pursued training with luminaries including Jon Kabat-Zinn and Mirabai Bush. In her academic career, she began sharing the practice with her marketing students. Eventually she redirected her full-time work toward mindfulness, not only teaching, but offering organizational consulting as well as leading research on beneficial ways to be mindful in marketing and business. “What I’m really interested in is using these mindfulness skills for real-world change, to create a better world.” 

    If that sounds simple, it’s not. While serving as an Amherst town councilor, Bahl realized that the qualities she’d been honing in meditation—compassion, equanimity, curiosity—weren’t always translating to the way she was showing up. So she developed a framework for acting and living mindfully in everyday life, using eight habits rooted in foundational contemplative teachings. 

    “The important thing is that we keep our hearts open, and we continue to keep our eyes open and see each other along the way.”

    This framework forms the basis of her book Return to Mindfulness, published in January 2024. Its reminders, she says, “allow us to take a breath, to step back: Am I acting from a place of reaction, default bias, unconscious bias? Or is it from a place of spaciousness, ease, and clarity?” 

    She’s also noticed how cultivating openness and clarity can lead us to deeper compassion. One day, she was talking with an unhoused man on the sidewalk, and a passerby gave the man a bag with two croissants. Immediately, he offered one to Bahl. This act of selfless generosity moved her deeply. “I had judged him as someone who was there on the street, who needs my help.” They became friends, enriching her understanding of shared humanity. 

    At the time, she set an intention: “For now, I’m going to show up for him and stay open. Don’t close my heart. And when I can do more, my heart and my eyes will be open to seeing that opportunity.” Later, when she was elected to town council, that intention gave her the courage to speak up in support of shelters for unhoused people and others who needed help. 

    “I think that’s part of living compassionately, when we don’t know what we can do right away,” she says. “But the important thing is that we keep our hearts open, and we continue to keep our eyes open and see each other along the way.” – AT

    Tell a New Story

    Yuria Celidwen

    Scholar, Researcher, Teacher, Indigenous Nahua and Maya

    When Yuria Celidwen talks about contemplative practice, she’s describing something much more expansive than solely what’s going on in the mind. 

    “From the Mesoamerican tradition specifically, but generally in many Indigenous practices, it’s also about the emotional state, the heart that is involved with the body that informs the mind processes that end up revealing…that animating principle of life.” 

    As a child, she already possessed this rich awareness of complexity. From her parents, grandparents, and great-grandparents, she says, “I learned a lot about how to really be with the landscape, be part of the landscape of a larger community.” Then, starting in elementary school, she faced racist discrimination. Inhabiting these conflicting worlds led her to the study of identity, consciousness, and cultural narratives. 

    Today, a growing range of Indigenous perspectives is found within contemplative studies; when Celidwen entered the field 15 or 20 years ago, there was no such representation. “I was the one to push for Indigenous wisdoms to be part of this field, and to also look at them as sophisticated systems of transforming our sense of identity and cultural identity, examining those identities, and then creating social and environmental transformation for well-being,” she says. 

    “How do we learn to listen to the world? To the whole living, beautiful mother planet that we inhabit?”

    Mindfulness is often interpreted in the West as a set of tools to benefit primarily the individual self. In the Indigenous epistemologies that she researches and teaches about at the University of California, Berkeley, there’s a vision of “a responsible community, an ethical community,” where there is room for every being to be heard and valued as kin. “How do we learn to listen to the world? To the whole living, beautiful mother planet that we inhabit?” she asks. 

    These are glimpses into what Celidwen calls the Ethics of Belonging. It’s elucidated in her academic work, as well as explored in her new book, Flourishing Kin: Indigenous Wisdom for Collective Well-Being (published November 2024). 

    “We know that humans learn through stories,” she says. And old narratives that haven’t served us—“about uniqueness, personal achievement, material possessions, using nature as a resource”—can be composted, she says, “for the nourishment of a new story, but a new story that brings us together. 

    “To relate better, to listen better, to express better, to create better, to nourish our landscapes better—so we realize that yes, we are part of this system, and we can be part of the change.” – AT



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  • The Ultimate Home Organization Guide: Tips and Tricks to Spark Joy

    The Ultimate Home Organization Guide: Tips and Tricks to Spark Joy

    The Ultimate Home Organization Guide: Tips and Tricks to Spark Joy

    Getting Started: Understanding the Benefits of Home Organization

    Home organization is not just about decluttering and tidying up; it’s about creating a space that sparks joy and boosts your well-being. A well-organized home can reduce stress, improve focus, and increase productivity. It’s essential to understand the benefits of home organization before diving into the process.

    Assessing Your Space: Identifying Clutter and Disorganization

    Before you can start organizing, it’s crucial to assess your space and identify areas of clutter and disorganization. Take a walk-through of your home, room by room, and make note of the following:

    • What areas of your home are disorganized?

    • What items are cluttering your space?

    • What areas are causing you the most stress or frustration?

    Decluttering: The First Step to Home Organization

    Decluttering is the first step in achieving a well-organized home. Get rid of items that are:

    • Broken or damaged beyond repair

    • No longer useful or functional

    • Takes up too much space

    • Causes more harm than good

    Be ruthless – if you haven’t used it in the past year, it’s probably safe to let it go.

    Categorizing and Grouping: Creating a System for Success

    Once you’ve decluttered, it’s time to categorize and group similar items together. This will help you create a system for organizing your belongings. Consider the following:

    • Categorize items by type (e.g., books, kitchen utensils, linens)

    • Group similar items together (e.g., all cleaning supplies in one area, all art supplies in another)

    • Use labels and signs to identify each category and group

    Assigning a Home: Creating a Designated Space for Everything

    Assigning a home for each item is crucial for maintaining organization. This ensures that everything has a designated spot, making it easier to find what you need and reducing clutter. Consider the following:

    • Designate a specific spot for each item or category (e.g., a specific shelf for books, a specific drawer for kitchen utensils)

    • Use dividers, bins, and baskets to create separate compartments

    • Consider using vertical space by installing shelves or storage units

    Implementing a Maintenance Routine: Staying Organized in the Long-Term

    To maintain your newly organized space, create a routine for yourself. Set aside time each week to:

    • Clean and tidy up

    • Put away items after use

    • Check in on your organized spaces to ensure they’re staying clutter-free

    Tips and Tricks for a Smoother Ride

    • Start small: Begin with one area or room at a time to avoid feeling overwhelmed.

    • Schedule it in: Treat organization as a non-negotiable part of your daily or weekly routine.

    • Don’t forget the "hidden" areas: Don’t forget to organize areas like your garage, attic, or shed, which can be easily overlooked.

    • Use technology to your advantage: Take advantage of apps and tools that help you stay organized, such as task lists or home inventory apps.

    • Make it a family affair: Involve your family members in the organization process to create a sense of teamwork and responsibility.

    • Don’t get too attached: Be willing to let go of items that no longer serve you, even if it’s hard to part with them.

    Conclusion

    Home organization is a journey, not a one-time task. By following these tips and tricks, you’ll be well on your way to achieving a space that sparks joy and boosts your overall well-being. Remember to start small, be intentional, and don’t be afraid to ask for help when you need it.

    Frequently Asked Questions

    Q: How do I get started with home organization?
    A: Start by assessing your space, identifying areas of clutter and disorganization, and creating a plan for decluttering and organizing.

    Q: What are some common areas to focus on when organizing?
    A: Common areas to focus on include the living room, kitchen, bedroom, and closet.

    Q: What are some tips for maintaining my newly organized space?
    A: Schedule regular cleanups, put away items after use, and check in on your organized spaces regularly to ensure they stay clutter-free.

    Q: How do I make organization a habit?
    A: Make organization a part of your daily or weekly routine, and schedule it in your calendar.

    Q: Can I still declutter and organize as a busy person?
    A: Yes! Start small, prioritize the most important areas, and set realistic goals. You can also batch organizing tasks with similar tasks or delegate tasks to family members.

    Q: What are some common mistakes to avoid when organizing?
    A: Common mistakes include not categorizing and grouping similar items, not assigning a home for each item, and not maintaining the space.