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January 22, 2025
A 12-Minute Meditation for Honoring Our Connection to Ourselves and Others

A guided meditation to begin making space for healing political polarization, racial strife, and social disconnect.

This racial healing meditation emphasizes interconnection, honoring our connection to self in order to honor our connection to others. Acknowledging our interconnection, we can create space for healing political polarization, racial strife, and really any kind of disconnection in our lives.

Dr. Martin Luther King Jr. said, “I can never be what I ought to be until you are what you ought to be.” This is the interrelated structure of reality. Let us just be with that for a moment. This is such an interconnected reliance.

“I can never be what I ought to be until you are what you ought to be.”

Dr. Martin Luther King Jr.

Many people feel like the answer to a more equitable and inclusive society is to be kind and treat everyone the same. As you consider your own journey of racial healing and interconnection, hopefully you come to realize kindness and awareness are important, but not enough. There is inner work that is essential.

The journey of racial healing gently opens your eyes to the initial work, the work of self-transformation as key to becoming a culturally inclusive and connected person. In our time together today, we begin to take the first steps to embracing interconnection.

A Guided Meditation for Interconnection

1. I invite you to sit comfortably yet with reverent alertness, lengthening the spine if you choose. The body is not trying too hard. We’re just sitting like a majestic mountain. A formed presence, but not working hard at it. I invite you to gaze down or close your eyes.

2. And now I like to give this signal to my body and mind. Now that I’ve settled in, I’m about to do this. What we’re about to open up to is more of ourselves in this moment, with full curiosity, non-judgment, and deep self-compassion. I do this by taking three deep breaths. Please take three deep breaths at a pace that feels good for you. And then just settle into breathing at a pace that feels good and supportive. Finding your own rhythm of your in-breaths and your out-breaths. Let us just be here for about one minute of silence, staying anchored and aware of our breath.

3. Now, I invite you to imagine a world where every being is connected to love. And because of this connection, not a single being would ever hurt another. And let us recognize that this world begins with us. With our willingness to connect and see, recognize value, and honor our interconnection. Continue to imagine for a moment what it would be like to live in a world where everyone freely and equally shared a deep connection to one another. Let us begin to create this, starting with ourselves. Let us just take a moment to continue to anchor to our own breath and the imagining of a world where we are connected to everyone.

4. And now I invite you to picture someone who is racially different than you. And we know that race is a socialized construct, yet it is also one that we are working to heal from. So imagine someone who was racially different than you. Whether you feel connected to this person or not, whether you know them personally or not. Just picture someone who is racially different than you.

5. And as you picture them, I invite you to repeat these words to yourself, silently or out loud, whichever feels comfortable to you. These phrases are inspired by fellow meditator Melanie Cerdan. We will have some moments of silence in between the phrases, to allow the feelings to settle into our consciousness and our bodies. And let’s just take a moment. Connecting with this person who we’re visualizing. We offer the phrases: “I am open to connect with you. And I am grateful for your openness to connect with me. May the love in me connect with the love in you. I am present and I honor your presence. I am light and I honor your light. I am a unique human being and I honor that you are a unique human being. I am grateful and I honor that you are grateful.”

6. Thank this person for exchanging this connection with you. Notice how you’re feeling in this moment. What emotions are present? What does it feel like in your body to have connected in this way? Just noticing. Not marking any feelings, emotions, thoughts as right or wrong, just simply being in the open awareness of what is present for you in this moment.

7. As we close, let us anchor to a powerful quote by Dr. Harriet Lerner. “Only through our connectedness to others can we really know and enhance the self. And only through working on the self can we begin to enhance our connectedness to others.” May we see all others as being happy and connected. As we send this wish out into the world, may we appreciate it coming back to us.

8. I invite you to bring your attention back into your body. Back into your current location. Bringing our full awareness to being interconnected. May we move about being connected to others and every living being. Thank you for practicing with me today.

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January 22, 2025
The Ultimate Guide to Keeping Your Pet Happy and Healthy
The Ultimate Guide to Keeping Your Pet Happy and Healthy

As a responsible pet owner, you want the best for your furry friend. Providing a happy and healthy life for your pet is crucial for their well-being and your own peace of mind. In this comprehensive guide, we’ll cover the essential aspects to keep your pet thriving, from nutrition and exercise to socialization and veterinary care.

Nutrition: A Well-Balanced Diet

A well-balanced diet is the foundation of your pet’s health. The right food can make all the difference in their overall well-being, energy levels, and even their physical appearance. Here are some tips for choosing the perfect food for your pet:
- Kibble or Canned? Decide between dry kibble and canned food, considering your pet’s age, breed, and health conditions. Consult with your vet for recommendations.
- Watch for Recalls Keep an eye on pet food recalls and choose brands with transparent recall policies.
- Rotate Foods Rotate your pet’s food every 2-6 months to prevent food sensitivities and ensure maximum nutritional variety.
- Consult with Your Vet Discuss your pet’s specific dietary needs and get personalized advice from your veterinarian.
Exercise: Mental and Physical Stimulation

Exercise is vital for your pet’s physical and mental well-being. Regular activity enhances their aggression levels, reduces stress, and builds strong relationships with you and other pets. Here’s how to get your pet moving:
- Schedule Regular Walks and Playtime Aim for at least 30 minutes of exercise daily, adjusting to your pet’s age, size, and energy level.
- Try New Tricks and Obstacles Engage your pet’s natural curiosity with new toys, obstacle courses, and fun activities like agility training.
- Mental Stimulation Challenge your pet’s mind with puzzle toys, scent work, and training exercises.
- Consult with Your Vet Plan physical and mental activities tailored to your pet’s specific needs and limitations.
Socialization: Unleashing Happy Temperaments

Socialization is critical for your pet’s development, helping them become confident and calm in various environments. Here’s how to socialize your pet:
- Early Socialization Start socialization early, ideally between 8-11 weeks old, to help shape your pet’s personality.
- Gradual Exposure Gradually introduce your pet to new environments, people, and animals, starting with low-distress situations.
- Positive Reinforcement Reward calm behavior and ignore/forgive fearful reactions to encourage confidence.
- Consult with Your Vet Get personalized advice on socialization strategies for your pet’s unique needs.
Veterinary Care: Regular Health Checks and Preventative Measures

Regular health checks and preventative measures are crucial for detecting potential issues and maintaining your pet’s overall health. Here’s how to prioritize vet care:
- Schedule Regular Check-Ups Schedule annual or bi-annual check-ups for adults, and every 3-4 months for puppies and kittens.
- Preventative Care Keep your pet on a heartworm prevention plan, and maintain regular flea, tick, and lice control.
- Monitor for Health Issues Keep an eye on changes in your pet’s behavior, appetite, and stool quality, and report concerns to your vet.
- Consult with Your Vet Discuss your pet’s specific health needs and get personalized advice on preventative care.
Conclusion

By following this comprehensive guide, you’ll be well on your way to providing a happy and healthy life for your pet. Remember to prioritize nutrition, exercise, socialization, and veterinary care, and don’t hesitate to seek advice from your veterinarian. With these essential tips, you’ll be confident in your ability to give your pet the best possible life.

Frequently Asked Questions

Q: What is the best diet for my pet?
A: Consult with your veterinarian to determine the best diet for your pet based on their age, breed, and health conditions.

Q: How often should I exercise my pet?
A: Aim for at least 30 minutes of exercise daily, adjusting to your pet’s age, size, and energy level.

Q: How do I socialize my pet?
A: Start early, gradually introduce your pet to new environments, people, and animals, and reward calm behavior.

Q: How often should I take my pet to the vet?
A: Schedule regular check-ups, ideally every 6-12 months, depending on your pet’s age and health.

Q: What is the most important thing I can do for my pet?
A: Provide a nurturing and loving environment, prioritize their health and happiness, and build a strong bond through regular interaction and play.
January 22, 2025
Obesity’s Impacts on Our Immune System and Kidney and Liver Diseases

What are the effects of weight loss on natural killer cell function, our first line of immune defense against cancer, kidney function, and fatty liver disease?

In the ABCs of the health consequences of obesity, I is for Immunity.

The SOS trial followed the fates of thousands of bariatric surgery patients for a decade or two, compared to a control group who maintained their weight. Those who surgically lost about 20 percent of their body weight not only lived longer, thanks in part to less diabetes and less cardiovascular disease, but they also got less cancer. This may be because anti-tumor immunity appears to be affected by weight.

Natural killer cells are our immune system’s first line of defense against cancer cells and many viral infections, “and their function is severely impaired in individuals with obesity.” When individuals who were obese were randomized to a weight-loss program, researchers found a significant reactivation of the participants’ natural killer cell function within just three months. The program involved an exercise component, though, so it’s hard to tease out the impact of the weight loss itself since physical activity on its own can boost natural killer cell activity.

On the other end of the immune spectrum, obesity is suspected to be a causal risk factor for the development of the autoimmune disease multiple sclerosis. This suggests obesity is associated with the worst of both worlds when it comes to immune function: underactivity when it comes to protecting against cancer and infection, and overactivity when it comes to certain inflammatory autoimmune conditions.

J is for Jaundice. Thanks to the obesity epidemic, nonalcoholic fatty liver disease is now the most common liver disorder in the industrialized world. Fat doesn’t just end up in our belly and thighs but inside some of our internal organs. More than 80 percent of individuals with abdominal obesity may have fatty infiltration into their liver, and in those with severe obesity, the prevalence can exceed 90 percent. This can lead to inflammation, scarring, and, ultimately, cirrhosis and liver cancer, as you can see below and a 2:10 in my video The Effects of Obesity on the Immune System and Kidney and Liver Diseases. Currently, this nonalcoholic fatty hepatitis is the leading cause of liver transplants in American women.

K is for Kidneys. Obesity is also “one of the strongest risk factors for new-onset chronic kidney disease.” Our kidneys compensate for the metabolic demands of excess weight by red-lining into what’s called “hyperfiltration” to deal with the extra workload. This resulting increased pressure within our kidneys can damage the sensitive structures and increase the risk of kidney failure over the long term.

What about L, M, N, O, P through Z? If you want to continue through the alphabet, L could be for diminished lung function, M could be for metabolic syndrome, and so on. There is even an X—for xiphodynia—pain at the tip of the bottom of the breastbone from being bent forward by an expanding abdomen.

Given the myriad health conditions associated with excess weight, “annual medical spending attributable to an obese individual” is nearly $2,000 per year and workers who are obese with multiple conditions can cost companies up to $10,000 more in healthcare coverage compared to “their lean counterpart.” This may account for some of the wage gap that employees who are obese may experience, as companies try to pass along these costs of “their higher health insurance premiums,” beyond just brazen discrimination. Between healthcare costs and diminished productivity in terms of lost workdays, the total lifetime costs of obesity for children and teens have been estimated to exceed $150,000.

Some estimates peg the annual “medical care costs of obesity in the United States” at about $150 billion, with another $50 billion per year added by 2030 as our increasingly heavy Baby Boomers continue to age. Others diametrically disagree, based on the morbid fact that individuals who are obese may not live as long. Just as “the high medical costs of smoking-related diseases are more than offset by lower survival of smokers,” the lifetime healthcare costs of individuals who are obese may turn out to be lower because they are expected to die so much sooner. So, the true cost may be more in lives, rather than dollars. How much does being overweight cut your life short? I’ll explore just that question next.

If you missed the previous blog posts in my series on the ABCs of obesity, see related posts below.

I continue the topic of obesity and weight with these videos: Is the Obesity Paradox Real or a Myth? and Friday Favorites: What’s the Ideal BMI and Waist Size?.

For more on the health conditions discussed in this video, see the immune function, kidney disease, and liver health topic pages.

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January 21, 2025
Got Prediabetes? Nutritionist Recommends Simple Hacks To Reverse It

Prediabetes could be the beginning of all your chronic woes, paving the way for diabetes and its potentially irreversible health consequences. But what if you could reverse the condition without medications or complicated treatments? According to a nutritionist, all it takes is timely action—combining the right exercise with a nutritious diet.

Adrian Chavez, a nutritionist specializing in weight loss and blood sugar management, recently shared his simple strategies to reverse prediabetes on social media. “If I had prediabetes and wanted to reverse it in 2025, here’s exactly what I would do,” Chavez wrote in an Instagram post, offering practical advice to help people take control of their health.

“As someone who spent my entire PhD studying this topic, I can confidently say this is the most evidence-based approach to this issue, Chavez wrote.

Exercise:

Getting adequate physical activity is the first step Chavez recommends. “A single exercise session (if done correctly) can reduce blood sugar levels up to 2-3 days,” Chavez explained. For those who can make exercise a habit, for example, training every other day, blood sugar levels will show continuous improvement.

Although both cardio and strength training are beneficial, Chavez believes that combining both would be the best option.

Nutrition:

What you eat and the timing of your meals play a vital role in managing blood sugar levels. Chavez also stresses the importance of monitoring total calorie intake, being mindful of the types of carbs you include, and ensuring you get enough protein and micronutrients to support overall health.

“You have to eat the right amount of calories for your needs. In most cases, this means eating in an energy deficit (less calories than your body is burning for fuel) to lose excess body fat,” Chavez said. However, for people with prediabetes who do not have excess body fat and lack muscle mass, this means eating at “maintenance or even slight surplus.”

While consuming the right amount of protein helps maintain and build muscle, slows digestion, and improves satiety, Chavez notes that the total proportion of energy coming from carbs should be kept under 55%. “Also choose high fiber carbohydrates such as legumes, vegetables, fruits and whole grains,” he added.

When planning your diet, Chavez suggests ensuring adequate intake of micronutrients like magnesium, vitamin D, and chromium for better blood sugar control. He also recommends including antioxidant-rich foods such as berries, leafy greens, herbs, spices, coffee, and tea. Additionally, Chavez advises planning meal timings so that more of your daily calories are consumed earlier in the day rather than at night.

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January 21, 2025
What Are Common Types of Eating Disorders?

Source: National Institute of Mental Health – – PDF
Related MedlinePlus Pages: Eating Disorders

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January 21, 2025
BMI, Waist Size Aren’t Only Risk Factors Of Heart Disease, This Hidden Fat May Matter More

For years, health experts have debated if Body Mass Index (BMI) is the best measure of a person’s health. While waist size has been highlighted as a key factor in predicting heart disease, a recent study reveals that neither BMI nor waist measurement is the ultimate predictor.

Instead, a hidden factor, intermuscular fat, the fat stored inside muscles might be a more accurate indicator of heart disease risk. Researchers noted that those having higher amounts of this particular type of fat face a greater risk of death and hospitalization from heart attacks or heart failure, regardless of BMI or waist size.

“Obesity is now one of the biggest global threats to cardiovascular health, yet body mass index – our main metric for defining obesity and thresholds for intervention – remains a controversial and flawed marker of cardiovascular prognosis. This is especially true in women, where high body mass index may reflect more ‘benign’ types of fat,” Professor Viviany Taqueti, who led the study said in a news release.

The study analyzed how different muscle and fat compositions affected the small blood vessels or “microcirculation” of the heart and influenced the risk of developing heart failure, heart attack, and death.

The research involved 669 patients at Brigham and Women’s Hospital, with an average age of 63, who were assessed for chest pain or shortness of breath but had no evidence of obstructive coronary artery disease.

The patients underwent cardiac PET/CT scans to evaluate heart function and CT scans to analyze body composition, including fat and muscle distribution in the torso. Researchers introduced a new measurement called the fatty muscle fraction, which quantifies the ratio of intermuscular fat to total muscle and fat.

The participants were followed up for around six years to check for outcomes including hospitalization and deaths from a heart attack or heart failure.

The analysis revealed that higher levels of fatty muscle fraction were linked to a 2% increased risk of coronary microvascular dysfunction (CMD) and a 7% higher risk of future serious heart disease, with every 1% increase in fatty muscle fraction, regardless of other risk factors and BMI.

“Compared to subcutaneous fat, fat stored in muscles may be contributing to inflammation and altered glucose metabolism leading to insulin resistance and metabolic syndrome. In turn, these chronic insults can cause damage to blood vessels, including those that supply the heart, and the heart muscle itself,” Professor Taqueti explained.

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January 20, 2025
250 Vegan Recipes – Easy, Healthy, and Delicious Plant-Based Meals for Every Occasion – 250 Plant Based Vegan Recipes

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January 20, 2025
A Guided Meditation to Set Your Intentions for the New Year
Skip the resolutions this year. Set a different tone by cultivating your intentions for the new year with this mindful practice.
While many of us take stock at the end of a year, set goals, or make new plans for the upcoming year, that sense of letting go of what we’re caught up in and the habits we’ve been living through are a part of our everyday mindfulness practice. Each time we sit for a few minutes, there’s an opportunity to let go of wherever our minds, attention, and awareness have gotten caught up in, come back, and realign ourselves with our best intentions and efforts.

It might be a sense of bringing full awareness and attention to our experience, to the people around us, to a conversation with our children. It might be a sense of letting go of reactivity and coming back to resolve with more patience and clarity. It might also be balancing the tendency most of us have to get caught up in stress and giving more attention to gratefulness, positive moments, and things we enjoy. Or it might be a sense of wanting to bring more kindness and compassion to how we treat ourselves, how we treat others, or even how we treat the people we find difficult in our lives. All of that can be cultivated, sustained, and developed through any amount of time we spend in our mindfulness practice.

A Guided Meditation to Set Your Intentions for the New Year
1. Find a comfortable posture. Dropping your gaze or shutting your eyes, notice the physical movement your body makes with each breath. You might notice your belly, your chest, or perhaps the air moving in and out of your nose and mouth.
2. Check in with your effort and intention. What is it you’d like to bring to the practice today? Perhaps it’s an opportunity to settle and gather your attention or a sense of resolve and strength. Of course, you might have the intention to simply show up to this practice without adding any sense of stress or strain.
3. Bring that sense of intention and awareness to your practice today. One way to do that can be within each in-breath, developing a sense of open awareness.
4. With each out-breath, come up with a word that captures your intentions for yourself. Breathe in with awareness and maybe picture something or feel gratitude toward whatever feels appropriate to you right now. Breathe out with your intentions for this moment.
5. You might lose touch with your intentions throughout the practice and in life—you can come back again. If you lose touch with the practice and your mind gets caught up in distraction or reactivity or some sense of discomfort, that’s normal. That’s all part of the practice. Try coming back to the same practice with awareness.
6. As the practice ends, pause for a moment with intention, and choose when to move on with your day.
  Whatever you’re facing in life, all we indirectly influence is how we choose to relate to that. Reactivity and anger so often lead to more reactivity and anger. You can get caught up in self-criticism and in criticism of others. You can develop a more balanced sense of awareness, preciseness, and clarity through mindfulness practice. At any moment, you can catch yourself and realign yourself with your best intentions, recognizing that you may lose touch again and then come back when you do.
Why You Need a Self-Care Plan

Shelly Tygielski offers a three-step exercise to help you get started with your own self-care plan—no bubble bath required.
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Shelly Tygielski

January 3, 2023
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January 20, 2025
10 Hiking Trails the Whole Family Can Enjoy on a Day Off
10 Hiking Trails the Whole Family Can Enjoy on a Day Off

Spending a day outdoors with your loved ones is a great way to create lifelong memories and get some much-needed exercise. When it comes to choosing the perfect hiking trail for your family, it’s essential to consider the ages and abilities of each member to ensure everyone has a fun and safe experience. In this article, we’ll explore 10 hiking trails that the whole family can enjoy on a day off, with varying levels of difficulty and scenic views to suit all tastes.

1. Mount Tamalpais State Park, California – Steep Incline Trail

Located about an hour and a half north of San Francisco, Mount Tamalpais State Park offers a range of trails for all levels. The Steep Incline Trail is a 3.2-mile loop that’s perfect for families with older kids (ages 8 and up). The trail features stunning views of the Pacific Ocean and the surrounding landscape. Be prepared for a moderate to challenging hike, but the scenic vistas make it well worth the effort.

2. Acadia National Park, Maine – Wonderland Trail

Acadia National Park on the eastern coast of the United States is another great destination for a day hike. The Wonderland Trail is a 2.5-mile loop that’s suitable for families with kids as young as 5. The trail features a mix of forest and shoreline views, with the chance to spot local wildlife like seals and sea birds.

3. Rocky Mountain National Park, Colorado – Bear Lake Trail

Rocky Mountain National Park in Colorado is a must-visit destination for any nature lover. The Bear Lake Trail is a 0.8-mile loop that’s perfect for families with younger kids. The trail is relatively flat and features stunning views of the surrounding mountains and the lake. Be sure to keep an eye out for wildlife, including elk, moose, and bears.

4. Great Smoky Mountains National Park, North Carolina and Tennessee – Oconaluftee River Trail

The Great Smoky Mountains National Park straddles the border of North Carolina and Tennessee, offering a range of hiking trails for all levels. The Oconaluftee River Trail is a 1.5-mile loop that’s suitable for families with older kids (ages 8 and up). The trail features stunning views of the surrounding mountains and the chance to spot local wildlife like salamanders and trout.

5. Redwoods National Park, California – Cathedral Grove Trail

Redwoods National Park is home to some of the world’s tallest trees, and the Cathedral Grove Trail is a must-visit destination. The 0.4-mile loop is suitable for families with older kids (ages 8 and up) and features stunning views of these towering giants. Be sure to take the time to admire the unique features of these natural wonders.

6. Zion National Park, Utah – Pa’rus Trail

Zion National Park in southern Utah is known for its unique rock formations and scenic vistas. The Pa’rus Trail is a 3.5-mile loop that’s suitable for families with older kids (ages 8 and up). The trail features a mix of forest and desert landscapes, with stunning views of the surrounding canyons.

7. Olympic National Park, Washington – Hall of Mosses Trail

Olympic National Park on the west coast of the United States is another great destination for a day hike. The Hall of Mosses Trail is a 0.5-mile loop that’s perfect for families with older kids (ages 8 and up). The trail features stunning views of the surrounding forest, with a chance to spot local wildlife like black bears and mountain goats.

8. Acadia National Park, Maine – Beehive Trail

Back to Acadia National Park, and the Beehive Trail is another great option for families with older kids (ages 8 and up). The trail is a 1-mile loop that features a mix of forest and shoreline views, with the chance to spot local wildlife. Be prepared for a moderate-level hike, but the scenic views make it well worth the effort.

9. Grand Canyon National Park, Arizona – Rim Trail

The Grand Canyon is one of the most iconic natural wonders in the United States, and the Rim Trail is a great way to experience it. The 13-mile trail is suitable for families with older kids (ages 12 and up) and features stunning views of the Colorado River and the canyon below. Be sure to take the time to stop at viewpoints and take in the breathtaking scenery.

10. Joshua Tree National Park, California – Barker Dam Trail

Joshua Tree National Park in southern California is known for its unique rock formations and unique wildlife. The Barker Dam Trail is a 1.2-mile loop that’s suitable for families with older kids (ages 8 and up). The trail features stunning views of the surrounding desert landscape and the chance to spot local wildlife like bighorn sheep.

Conclusion

In conclusion, these 10 hiking trails offer a range of options for families to enjoy on a day off. From easy, short loops to more challenging multi-day hikes, there’s something for everyone. Remember to prepare properly, including packing plenty of water and snacks, and to always be mindful of the weather and your abilities. With a little planning, your family can create lifelong memories on the trails.

FAQs
- What is the best time to go hiking?
The best time to go hiking depends on the destination and the trail. In general, spring and fall are the best times to hike, with mild weather and scenic views. Summer can be hot, while winter can be cold and snowy.
- What should I wear and bring on a hike?
Wear comfortable, sturdy shoes or hiking boots, and dress in layers for changing weather conditions. Bring plenty of water, snacks, and a first-aid kit. Don’t forget sunscreen, sunglasses, and a hat for protection from the sun.
- Can I bring my dog on a hike?
Check with the park or trail authorities before bringing your dog. Some trails may not be dog-friendly, while others may have specific rules or regulations.
- How should I prepare for a hike?
Before a hike, research the trail, check the weather forecast, and prepare your gear. Consider the difficulty level and terrain of the trail, and plan accordingly. Let someone know your itinerary and estimated return time, and don’t forget to pack basic supplies like food, water, and a first-aid kit.
January 20, 2025