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  • Unlock the Power of Greens: The Surprising Benefits of a Plant-Based Diet

    Unlock the Power of Greens: The Surprising Benefits of a Plant-Based Diet

    Unlock the Power of Greens: The Surprising Benefits of a Plant-Based Diet

    The Science Behind a Plant-Based Diet

    In recent years, the importance of a plant-based diet has gained significant attention in the health and wellness community. More than just a fad, a plant-based diet has been proven to offer numerous health benefits, from weight management to disease prevention. In this article, we’ll delve into the science behind a plant-based diet and explore the surprising benefits that await those who make the switch.

    Reduced Risk of Chronic Diseases

    A plant-based diet has been shown to reduce the risk of chronic diseases such as heart disease, type 2 diabetes, and certain types of cancer. This is largely due to the rich influx of antioxidants, vitamins, and minerals found in plant-based foods, such as fruits, vegetables, and whole grains. In particular, a study published in the Journal of the American Medical Association found that a diet rich in fruits and vegetables can reduce the risk of cardiovascular disease by up to 42% (1).

    Weight Loss and Management

    A plant-based diet is often associated with weight loss, and for good reason. Plant-based foods tend to be naturally lower in calories and higher in fiber, making it easier to feel full and satisfied. Additionally, a plant-based diet reduces the likelihood of overconsumption of saturated fats and added sugars, common culprits of weight gain. In a study published in the International Journal of Obesity, participants who adopted a plant-based diet saw a significant reduction in body mass index (BMI) over a period of six months (2).

    Better Gut Health

    A healthy gut is essential for overall well-being, and a plant-based diet can play a significant role in maintaining a balanced gut microbiome. Plant-based foods are rich in prebiotic fibers, which act as fuel for beneficial bacteria in the gut, promoting a diverse and thriving ecosystem. This can lead to improved immune function, reduced inflammation, and even mental health benefits. In a study published in the Journal of Clinical Gastroenterology, researchers discovered that a plant-based diet was associated with improved gut health in individuals with irritable bowel syndrome (3).

    Increased Energy and Cognitive Function

    A plant-based diet is not only good for the body but also for the mind. Plant-based foods are rich in B vitamins, which play a critical role in energy metabolism and cognitive function. In a study published in the Journal of Alzheimer’s Disease, researchers found that a diet rich in B vitamins can help reduce the risk of cognitive decline and age-related dementia (4).

    The Environmental Benefits

    A plant-based diet is not only good for human health, but it also has a significant impact on the environment. Animal agriculture is a significant contributor to greenhouse gas emissions, deforestation, and water pollution. By adopting a plant-based diet, individuals can reduce their carbon footprint and support sustainable agriculture practices. In a study published in the journal Environmental Health Perspectives, researchers estimated that a plant-based diet can reduce greenhouse gas emissions by up to 50% (5).

    Conclusion

    In conclusion, a plant-based diet offers a plethora of benefits, from improved health outcomes to environmental sustainability. It’s time to unlock the power of greens and make the switch to a more plant-based diet. With the numerous benefits outlined above, it’s clear that adopting a plant-based lifestyle is a vital step towards achieving overall well-being and contributing to a healthier planet.

    FAQs

    Q: What does a plant-based diet look like?
    A: A plant-based diet focuses on whole, minimally processed foods, such as fruits, vegetables, whole grains, legumes, and nuts. It’s important to note that a plant-based diet is not the same as a vegan diet, as the former can include small amounts of animal products.

    Q: How do I get started with a plant-based diet?
    A: Start by incorporating small changes, such as replacing one meal with a plant-based option or trying new recipes. Gradually make changes to your diet and consult with a registered dietitian or healthcare professional for personalized guidance.

    Q: Are plant-based diets suitable for everyone?
    A: While a plant-based diet can be beneficial for many, it’s essential to consult with a healthcare professional before making significant changes, particularly for individuals with certain health conditions or dietary restrictions.

    Q: Can I still eat animal products if I follow a plant-based diet?
    A: While a plant-based diet emphasizes whole, plant-based foods, it’s not necessary to eliminate animal products entirely. Incorporating small amounts of animal products, such as dairy or eggs, can be part of a balanced plant-based diet.

    Q: How do I find plant-based recipes and resources?
    A: There are numerous resources available, including cookbooks, online blogs, and social media platforms. Some popular resources include Plant-Based Magazine, Oh My Veggies, and Forks Over Knives.

    As we’ve seen, a plant-based diet is more than just a fad – it’s a lifestyle that offers numerous benefits for human health, the environment, and the planet. With the right information and guidance, anyone can unlock the power of greens and start their journey towards a healthier, more sustainable future.

  • Before a Workout

    Before a Workout

    Before a Workout: Get Ready to Sweat

    Before diving into a workout, it’s essential to prepare yourself mentally and physically. A well-planned pre-workout routine can make a significant difference in your performance, reducing the risk of injury, and ensuring you get the most out of your exercise. In this article, we’ll explore the best practices for pre-workout preparation, from hydration to nutrition, and everything in between.

    Hydration: The Foundation of a Good Workout

    Staying hydrated is crucial for any workout, especially high-intensity or long sessions. Dehydration can cause dizziness, fatigue, and even lead to more significant complications like heatstroke. To avoid these issues, make sure to drink plenty of water in the hours leading up to your workout.

    The American College of Sports Medicine recommends drinking 17-20 ounces of water 2-3 hours before exercise, and 7-10 ounces every 10-15 minutes during activity. Additionally, consider increasing your sodium intake through foods or supplements to help replenish lost electrolytes.

    Fuel for the Fire: Nutrition and Pre-Workout Snacks

    A well-timed snack can provide energy, support muscle function, and aid in recovery. Opt for complex carbohydrates, such as whole grain toast with avocado, or fruits like bananas or berries. These snacks will provide sustained energy and help reduce blood sugar spikes.

    Avoid heavy, greasy, or high-sugar foods, which can cause digestive discomfort and hinder performance. Instead, focus on balanced, easily digestible options like:

    • Overnight oats with nuts and seeds

    • Greek yogurt with honey and berries

    • Apple slices with almond butter

    • Hard-boiled eggs and whole grain crackers

    Getting Familiar with Your Gear: Equipment and Clothing

    Dressing for success involves more than just style; it’s about comfort, flexibility, and the right gear. Make sure you have the following items within reach:

    • Comfortable, well-fitting workout clothes

    • A water bottle or hydration pack

    • A towel or sweat-resistant products for wiping down equipment

    • A phone and headphones (if you prefer listening to music)

    • A small bag or backpack to carry essentials like keys, wallet, and ID

    Mental Preparation: Set Your Intentions and Dispose of Distractions

    Before diving into your workout, take a few moments to mental prepare. This can include:

    • Setting clear goals for your workout (e.g., specific exercises, sets, and reps)

    • Visualizing your success and overcoming challenges

    • Removing distractions, such as turning off your phone or finding a quiet spot

    • Arriving at the gym at least 10-15 minutes before your scheduled workout to get settled and calm your mind

    Warming Up: The Key to Injury Prevention

    A proper warm-up is crucial for preventing injuries, improving performance, and reducing muscle soreness. Aim for a 5-10 minute dynamic warm-up consisting of:

    • Light cardio (jogging, jumping jacks, etc.)

    • Mobility exercises (leg swings, arm circles, etc.)

    • Specific exercises mimicking the movements of your actual workout (e.g., squats, lunges, etc.)

    Cooling Down: The Forgotten Step

    Adequate cool-downs are just as essential as warm-ups, yet often overlooked. A 5-10 minute cool-down can help:

    • Reduce muscle soreness and inflammation

    • Gradually bring your heart rate back to normal

    • Aid in the removal of lactic acid buildup

    • Prepare your body for post-workout nutrition and recovery

    Frequently Asked Questions

    1. How far in advance should I start preparing for my workout?

    Aim to start getting ready 45-60 minutes before your workout. This will give you enough time to change, hydrate, fuel, and mentally prepare. Adjust according to your individual needs and schedule.

    1. Can I still work out if I’m feeling dehydrated?

    No, it’s generally not recommended. Dehydration can lead to serious complications, so prioritize hydration and adjust your workout plan accordingly.

    1. What if I have a minor injury? Should I still work out?

    Consult with a medical professional or fitness expert to determine the best course of action. In many cases, modifying your workout or incorporating alternative exercises can still be beneficial.

    1. How important is music for my workout?

    Music can significantly impact your performance and enjoyment. Experiment with different playlists to find what works best for you, but don’t rely solely on music for motivation.

    In conclusion, a well-prepared workout routine is a vital component of overall fitness success. By incorporating the tips and tricks outlined in this article, you’ll be better equipped to tackle your exercise routine with confidence, reduce the risk of injury, and achieve your fitness goals. Remember, a solid pre-workout routine sets the stage for a successful workout, so make it a priority, and get ready to sweat!

    before-a-workout

  • Generalized Pustular Psoriasis Condition, Treatments and Pictures for Adults

    Generalized Pustular Psoriasis Condition, Treatments and Pictures for Adults

    Who’s At Risk?

    GPP can affect people of any age, but it is most common in middle-aged adults, and it is more common in women.

    Signs & Symptoms

    GPP commonly appears as many similarly sized pustules covering large areas of skin, such as the trunk and arms and legs. Individual pustules may begin to merge into larger collections, sometimes referred to as “lakes of pus.” Pustules are often within red patches (flat areas of skin larger than a thumbnail) and may be more prominent around the edges of redness. The redness may be difficult to see in darker skin colors, where the patches may appear more purple, gray, or darker brown. The lining of the mouth can also be affected in GPP.

    GPP differs from other types of localized pustular psoriasis, such as palmoplantar pustulosis. Nevertheless, people with GPP may have a personal history of plaque psoriasis. In this case, there may be pustules along with plaques (raised areas of skin larger than a thumbnail) covered by silvery scales, especially on the scalp, trunk, buttocks, genitals, elbows, or knees.

    The lesions of GPP can become infected, and this condition may affect other organs in the body, such as the liver, joints, lungs, and kidneys.

    Self-Care Guidelines

    GPP is a severe type of psoriasis that can lead to serious complications if inadequately managed or treated. For this reason, there are no self-care measures that are adequate for treating GPP.

    The National Psoriasis Foundation is an excellent resource for individuals with psoriasis, including GPP. Additional disease information can be found on their website at https://www.psoriasis.org/.

    Treatments

    The widespread redness and pus-filled bumps of GPP may mimic or resemble other pustular conditions or infections. Your medical provider may do a biopsy and skin culture along with some blood tests to rule out these similar conditions.

    If you have severe GPP, your medical professional may recommend hospitalization to ensure appropriate care, including hydration, nutrition, temperature regulation, and treatment of any infection.

    Initial management and general care from your medical professional may include:

    • Topical steroids applied to the skin with damp dressings.
    • Fluid replacement.
    • Screening for infection.
    • Other laboratory blood tests.
    • Medications for pain management.

    For ongoing care, your medical professional may prescribe the following:

    • There is only one FDA-approved medication for GPP: spesolimab (Spevigo), which is an intravenous (IV) medication given for flares of GPP.

    Other treatment considerations may include:

    • Biologic medications such as infliximab (eg, Remicade), ustekinumab (Stelara), secukinumab (Cosentyx), ixekizumab (Taltz), brodalumab (Siliq), guselkumab (Tremfya), or risankizumab (Skyrizi).
    • Retinoid medications such as acitretin (eg, Soriatane).
    • Immunosuppressant medications such as methotrexate (eg, Trexall) or cyclosporine (eg, Neoral).
    • Ultraviolet therapy, also known as phototherapy.

    If you are pregnant or breastfeeding, you should discuss appropriate treatments for your GPP with a medical professional.

    Visit Urgency

    Concerning skin changes include widespread inflamed areas of skin and/or pus-filled lesions over patches of red skin or skin color changes. It is important to visit a dermatologist or seek urgent medical attention if you suspect you may have GPP.

    References

    Bolognia J, Schaffer JV, Cerroni L. Dermatology. 4th ed. Philadelphia, PA: Elsevier; 2018.

    James WD, Elston D, Treat JR, Rosenbach MA. Andrew’s Diseases of the Skin. 13th ed. Philadelphia, PA: Elsevier; 2019.

    Kang S, Amagai M, Bruckner AL, et al. Fitzpatrick’s Dermatology. 9th ed. New York, NY: McGraw-Hill Education; 2019.

    Last modified on June 13th, 2024 at 11:22 am

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  • The Largest Study on Fasting in the World 

    The Largest Study on Fasting in the World 

    The Buchinger-modified fasting program is put to the test.

    A century ago, fasting—“starvation, as a therapeutic measure”—was described as “the ideal measure for the human hog…” (Fat shaming is not a new invention in the medical literature.) I’ve covered fasting for weight loss extensively in a nine-video series, but what about all the other purported benefits? I also have a video series on fasting for hypertension, but what about psoriasis, eczema, type 2 diabetes, lupus, metabolic disorder, rheumatoid arthritis, other autoimmune disorders, depression, and anxiety? Why hasn’t it been tested more?

    One difficulty with fasting research is: What do you mean by fasting? When I think of fasting, I think of water-only fasting, but, in Europe, they tend to practice “modified therapeutic fasting,” also known as Buchinger fasting, which is more like a very low-calorie juice fasting with some vegetable broth. Some forms of fasting may not even cut calories at all. As you can see below and at 1:09 in my video The World’s Largest Fasting Study, Ramadan fasting, for example, is when devout Muslims abstain from food and drink from sunrise to sunset, yet, interestingly, they end up eating the same amount—or even more food—overall.

    The largest study on fasting to date was published in 2019. More than a thousand individuals were put through a modified fast, cutting daily intake down to about ten cups of water, a cup of fruit juice, and a cup of vegetable soup. They reported very few side effects. In contrast, the latest water-only fasting data from a study that involved half as many people reported nearly 6,000 adverse effects. Now, the modified fasting study did seem to try to undercount adverse effects by only counting reported symptoms if they were repeated three times. However, adverse effects like nausea, feeling faint, upset stomach, vomiting, or palpitations were “observed only in single cases,” whereas the water-only fasting study reported about 100 to 200 of each, as you can see below and at 2:05 in my video. What about the benefits though?

    In the modified fasting study, participants self-reported improvements in physical and emotional well-being, along with a surprising lack of hunger. What’s more, the vast majority of those who came in with a pre-existing health complaint reported feeling better, with less than 10 percent stating that their condition worsened, as you can see in the graph below and at 2:24 in my video. 

    However, the study participants didn’t just fast; they also engaged in a lifestyle program, which included being on a plant-based diet before and after the modified fast. If only the researchers had had some study participants follow the healthier, plant-based diet without the fast to tease out fasting’s effects. Oh, but they did! About a thousand individuals fasted for a week on the same juice and vegetable soup regimen and others followed a normocaloric (normal calorie) vegetarian diet.

    As you can see below and at 2:54 in my video, both groups experienced significant increases in both physical and mental quality of life, and, interestingly, there was no significant difference between the groups.

    In terms of their major health complaints—including rheumatoid arthritis; chronic pain syndromes, like osteoarthritis, fibromyalgia, and back pain; inflammatory and irritable bowel disease; chronic pulmonary diseases; and migraine and chronic tension-type headaches—the fasting group appeared to have an edge, but both groups did well, with about 80 percent reporting improvements in their condition and only about 4 percent reporting feeling worse, as you can see below and at 3:25 in my video. 

    Now, this was not a randomized study; people chose which treatment they wanted to follow. So, maybe, for example, those choosing fasting were sicker or something. Also, the improvements in quality of life and disease status were all subjective self-reporting, which is ripe for placebo effects. There was no do-nothing control group, and the response rates to the follow-up quality of life surveys were only about 60 to 70 percent, which also could have biased the results. But extended benefits are certainly possible, given they all tended to improve their diets, as you can see below and at 4:00 in my video.

    They ate more fruits and vegetables, and less meats and sweets, and therein may lie the secret. “Principally, the experience of fasting may support motivation for lifestyle change. Most fasters experience clarity of mind and feel a ‘letting go’ of past actions and experiences and thus may develop a more positive attitude toward the future.”

    As a consensus panel of fasting experts concluded, “Nutritional therapy (theory and practice) is a vital and integral component of fasting. After the fasting therapy and refeeding period, nutrition should follow the recommendations/concepts of a…plant-based whole-food diet…”

    If you missed the previous video, check out The Benefits of Fasting for Healing.



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  • RSV Vaccine Effective In Cutting Hospitalization In Older Adults, Immunocompromised Individuals: Study

    RSV Vaccine Effective In Cutting Hospitalization In Older Adults, Immunocompromised Individuals: Study

    Researchers have now found that the vaccine against Respiratory Syncytial Virus (RSV) can prevent hospitalization in a significant majority of older adults and immunocompromised individuals.

    The latest study published in the Lancet journal analyzed the effectiveness of the RSV vaccine in U.S. adults aged 60 and older using large-scale data from 36,706 patients. The researchers looked at hospital and emergency room visits for RSV-like illnesses between October 2023 and March 2024 across eight U.S. states. They then compared vaccination rates between patients who tested positive for RSV and those who tested negative while adjusting for factors like age, sex, race, underlying health conditions, and location. There were 3,275 vaccinated patients in the study.

    The analysis showed that the RSV vaccine is highly effective, reducing the risk of hospitalization due to infection complications by 80%. Even among typically more vulnerable immunocompromised individuals, the vaccine was 73% effective at preventing hospitalization.

    “No vaccine is 100 percent effective. An 80 percent vaccine effectiveness rate is quite impressive and higher than we see, for example, with the influenza vaccine,” study co-author, Brian Dixon said in a statement.

    “The bottom line is that using real-world data from electronic medical records routinely captured in care for people from diverse walks of life we found that having the vaccine was highly protective against hospitalization, severe illness and death,” Dixon said.

    As per the Centers for Disease Control and Prevention (CDC) guidelines, everyone aged 75 and older is recommended to take at least one dose of the RSV vaccine, while adults aged 60 to 74 should consider it if they are at higher risk of severe RSV. This includes individuals with chronic heart or lung diseases, severe obesity, weakened immune systems, certain diabetes conditions, or those living in nursing homes.

    To protect infants from severe RSV, two options are available: Pfizer’s Abrysvo vaccine given to pregnant women or an RSV antibody treatment given to infants after birth.

    As of October 5, 2024, the CDC estimates that 36.9% of adults aged 75 and older have received an RSV vaccine. Among adults aged 60 to 74 with high-risk conditions for RSV, about 29% have been vaccinated.

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  • Exploring Mexican Cuisine with Alexa Soto

    Exploring Mexican Cuisine with Alexa Soto

    We had the pleasure of talking with Alexa Soto about her work, food, Mexican cuisine, and Hispanic Heritage Month. We hope you enjoy this interview and her Vegan Calabacitas con Crema recipe.

     

    As an expert in Mexican cuisine with a plant-based twist, how have you found food to be an important part of your culture and how you share your culture with others?

    The way I approach my passion for cooking is by going back to the indigenous roots of Mexican cooking, which is rooted in plants. Mexican cuisine at its core is abundant in nuts, seeds, legumes, vegetables, and fruits. I really enjoy highlighting ingredients that come from the earth through traditional dishes that celebrate my culture that is rich in joy, celebration, and pride.

     

    When did you start cooking and developing your own recipes? How do you educate people about making beautiful Mexican dishes using plant-based ingredients? Are people ever surprised to learn your recipes are plant-based?

    When I first explored a plant-based diet nearly ten years ago, I was 20 years old and living with my Mexican grandmother and my parents. It was a strange feeling, because while I felt pulled to learn to cook in a new way that led with plants and honored my morals, I also longed to hold onto my Mexican heritage through food. With many phone calls to family members, asking for recipes, traveling to different parts of Mexico, and becoming familiar with seasonal produce at my local farmers market, I found lots of inspiration. I have so much pure joy sharing my passion for food in a way that feels most authentic to me, and that’s highlighting plants and my culture at the same time! I really try to create food that either feels familiar to people or just brings overall excitement, with new innovative takes on classic Mexican recipes, so my community stays interested and excited to get in the kitchen. 

     

    What are some plant-based ingredients and/or vegan dishes that you’d like to highlight as part of Mexican food traditions? Anything you’d especially like people to know about these foods?

    One of the most ancient dishes in Mexican cuisine that is naturally plant-forward is mole, a unique experience of endless flavorful layers, consisting of chilies, nuts, seeds, spices, herbs, dried fruits, chocolate, and tomatoes, making for a sweet, spicy, savory, and smoky luscious sauce.  A sauce that is the main star of the dish, made with love and a long list of plant-based ingredients, whose roots lie in pre-Hispanic cooking techniques of the indigenous people. Typically, mole is served with chicken, but for a plant-based take, I love to serve it with roasted oyster mushrooms or crispy tofu, or kept simple with a few warm corn tortillas and a side of rice.

     

    What do you envision as the way forward to encourage people to eat more fruits and vegetables and return to traditional Hispanic eating patterns?

    It is important to explore true authentic Mexican dishes to truly honor and respect the diversity of this cuisine. To look beyond the dishes that are represented in America and, instead, explore regions of Mexico such as Oaxaca and Merida where there are several dishes that use indigenous cooking techniques and plant-based ingredients. One that comes to mind is the blending and grinding of nuts and seeds in sauces like mole or a Roasted Pumpkin Seed Dip (Sikil P’ak) native to Merida. These ancient techniques are now used frequently in plant-based cooking. 

     

    What does National Hispanic Heritage Month mean to you?

    I honor my culture daily through food, language, music, and tradition, so to see others honor my culture rich in love and pride is really special to see. I am beyond proud of my heritage and happy to share it with the world in a more intentional way throughout the month of September!

     

    Please tell us a little bit about your work and career.

    I am a Mexican-American culinary enthusiast passionate about vegan Mexican cooking. I specialize in transforming traditional Mexican dishes into delicious plant-based versions, blending my rich cultural heritage with a modern, health-conscious twist. Over the past decade, I have shared my recipes, bits of my life, and deep care for mental health advocacy with my audience that has grown and become a community that feels like family! 

     

    Please tell us a little bit about your book.

    A rich tapestry of traditional Mexican cuisine, reimagined with a plant-based twist to bring you simple, affordable, and nourishing vegan delights from the first light of morning to the sweet end of dinner. With my very own photography capturing the essence of each dish, Plantas is your heartfelt invitation to experience the cherished food of Mexican culture through a plant-based lens. It’s a celebration, an homage to the vibrant plants that are the cornerstone of the cuisine we’ve all come to adore! 

     

    Vegan Calabacitas con Crema

     

    This delicious Vegan Calabacitas con Crema is my Abuelita’s creamy zucchini dish. It’s so satisfyingly delicious!

    Serves 5-6

    • ½ cup cashews
    • ½ yellow or white onion, thinly sliced
    • 3 zucchinis, halved lengthwise and sliced thin in half moons
    • 1 pint cherry tomatoes or 2 Roma tomatoes, diced
    • ½ – ¾ teaspoon miso paste
    • 3 garlic cloves, minced
    • 2 cups filtered water
    • Pepper to taste
    • Small handful of cilantro, chopped

     

    • Add the cashews to a bowl and cover with boiling water. Let soak for at least 15 minutes.
    • In a large pan over medium heat, add the onions and sauté for 3 minutes, adding some water as needed.
    • Push the onions to the edges of the pan, add the zucchini, and cook for 5 to 6 minutes. 
    • Add the tomatoes, miso paste, and minced garlic, and cook for another 5 to 6 minutes.
    • Drain the cashews, then add them to a blender with the 2 cups of filtered water. Blend on high for 1 minute, until smooth.
    • Add the cashew cream to the vegetables and mix. Season everything with pepper to taste and let it simmer on medium low for 5 to 6 minutes or until thickened. Garnish with chopped cilantro.
    • Enjoy with tortillas or as a side!

    For more from Alexa Soto, check out Fueled Naturally and @alexafuelednaturally on Instagram.



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  • Core Cleanse Elite Clickbank

    Core Cleanse Elite Clickbank

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  • Know Symptoms, Learn How To Protect Yourself

    Know Symptoms, Learn How To Protect Yourself

    Whooping cough cases are on the rise in the U.S., with cases skyrocketing to the highest levels seen in a decade, health officials reported.

    Pertussis or whooping cough is a highly contagious respiratory illness that is a common endemic disease in the U.S.. The infection tends to surge in cycles, with peaks in reported cases occurring every few years.

    In the past few years, whooping cough cases dropped to lower-than-expected levels, largely due to pandemic precautions like masking and remote learning. However, the U.S. Center for Disease Control and Prevention (CDC) is now sounding the alarm as the country returns to pre-pandemic trends, or even surpassing them, with more than 10,000 cases typically reported annually.

    “Preliminary data show that more than five times as many cases have been reported as of week 41, reported on October 12, 2024, compared to the same time in 2023. The number of reported cases this year is higher than what was seen at the same time in 2019, prior to the pandemic,” the CDC said in a report.

    Meanwhile, health officials urge people to get vaccinated as it is the best way to prevent whooping cough. However, the CDC expects a rise in cases across both vaccinated and unvaccinated populations as infection patterns return to normal, largely due to waning immunity from earlier vaccinations.

    Know Symptoms:

    The symptoms can begin just like a common cold with a runny or stuffed nose, occasional cough, and low-grade fever for around two weeks. Young children, particularly those under the age of one are likely to get severe infection.

    As the infection progresses, patients may experience intense coughing fits lasting up to 10 weeks. These fits often produce a distinctive “whoop” sound when inhaling after a coughing episode. Other signs include vomiting during or after coughing fits, extreme fatigue, difficulty sleeping, and even trouble breathing. In severe cases, the force of coughing can lead to rib fractures.

    Prevention

    Whooping cough vaccination is recommended for prevention for people of all ages including babies, preteens, teenagers, and pregnant women. However, the effectiveness of vaccines can wane over time. In the case of individuals who are already exposed to pertussis bacteria, the use of preventive antibiotics is also recommended.

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  • A 12-Minute Meditation to Embrace All Your Parts

    A 12-Minute Meditation to Embrace All Your Parts

    This week, Carley Hauck guides us to embrace all parts of ourselves—what isn’t serving us, as well as what we see as our positive attributes.

    Carley Hauck guides us to embrace all parts of ourselves—those qualities we see as our “shadow,” or what isn’t serving us, as well as the light, or what we see as our positive attributes. Especially as leaders (including any person who shows leadership in their life), working with both our “dark” and “light” parts allows us to shine our full potential out into the world.

    If you feel like it’s often too difficult or painful to acknowledge some aspects of who you are, this is a powerful practice for developing greater self-acceptance and self-love. As Carley reminds us, “The more you acknowledge the shadow, the more you will integrate and embrace it.” In this meditation, we’ll use a visualization technique, along with movement and sound, to support us in truly embracing every aspect of who we are.

    A Guided Meditation to Embrace All Your Parts

    1. Find a space where you can be quiet for several minutes. Take a few deep breaths in and out of your belly. Breathing in, allowing the belly to rise. Breathing out, allowing the belly to fall. 
    2. When you are relaxed, imagine yourself standing in the center of a circle of supportive people: Your family, friends, colleagues, pets, or guides. Close your eyes and soak up the feelings of love and acceptance. 
    3. Now acknowledge one or two parts of yourself that you struggle with or have disowned—perhaps your impatience, arrogance, shyness, fear of being unlovable. Anything you have a little shame around. These are the dark parts of you are the shadow. 
    4. Just a side note to say: we all have shadow aspects of our personalities. An easy way to identify your dark parts is to bring to mind a person in your life who triggers you. What do you not like about them? What do you struggle with when you’re with them? What is the trait or quality that is challenging about this person? For example, you might have a colleague who always turns in their reports late. And this elicits feelings of anger or discomfort. You feel the judgment about their lack of accountability. Now turn the mirror towards yourself and ask: In what ways am I like this? Or in the example above, you could ask, In what ways am I not accountable? When you see this behavior in yourself, you will likely feel discomfort in your body, or even a feeling of ouch. 
    5. I invite you to be with all that arises with a loving awareness. Wherever you look and whatever is brought into presence, shine love and awareness there. Take a few minutes to invite it in. And allow these dark parts, acknowledging them one by one, aloud or silently with love and presence. Try saying, I can be selfish, I can be arrogant, I can be impatient. The more you acknowledge the shadow, the more you will integrate and embrace it. 
    6. The truth is that leaders need all of our parts to shine our greatest light and potential in the world. Take another round of deep breaths in and deep breaths out. 
    7. Now let’s move to the light parts. These are the qualities you identify in yourself as positives or strengths. Say the list out loud or silently for a few minutes as mantras. For example: I am strong. I am smart. I am compassionate. I am resilient. Invite these parts into your awareness with love and presence. Allow all of these parts to be seen and embraced by your circle of supportive beings. 
    8. As you acknowledge each of these life parts, you can also invite in the dark. This is how we integrate and bring forward our whole self to work in the world. You can further support this integration by chanting one of these loving mantras: I embrace all of you. I love and accept all of you. I choose all of me. I am loving awareness. 
    9. As you repeat the mantra and notice how you feel in your mind, heart and body. Repeat your favorite mantras, especially when you aren’t being compassionate or kind to yourself, until you truly believe the message. Our thoughts become our beliefs. And they become patterns in our neural networks and our minds. 
    10. A profound way to bring your whole self to work and into daily life is to get into your body. For this exercise, you might choose to play with the movement piece and notice what kind of motion helps you embody the polarity of your dark and light parts. Try different stances, postures, gestures, or vocal sounds. The movements and sounds can then be integrated into your outer game of leadership by how you walk and talk and show up in the world. 
    11. Remember that developing any new pattern requires patience, practice, and persistence. But if you do this, you will be able to shine your greatest light. Thank you for your practice today.



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  • Inspiration

    Inspiration

    The Power of Inspiration: Unlocking Creativity and Achieving Success

    What is Inspiration?

    Inspiration is the act of being motivated or stimulated to do something, often resulting in a creative or innovative idea. It is the spark that ignites the flame of imagination, driving individuals to push beyond their limitations and achieve greatness. Inspiration can come from various sources, including people, events, experiences, and ideas, and can have a profound impact on our lives.

    The Importance of Inspiration

    Inspiration is crucial for unlocking creativity and achieving success. When we are inspired, we are more likely to be motivated to take risks, challenge ourselves, and push beyond our comfort zone. Inspiration can help us to:

    • Overcome obstacles and barriers

    • Develop new skills and knowledge

    • Enhance our problem-solving abilities

    • Build confidence and self-esteem

    • Foster creativity and innovation

    Sources of Inspiration

    Inspiration can come from a wide range of sources, including:

    • People: Role models, mentors, and leaders who embody the qualities we admire and aspire to.

    • Experiences: Events, experiences, and encounters that leave a lasting impact and inspire us to create change.

    • Ideas: Innovative ideas, concepts, and theories that challenge and excite us.

    • Art and Media: Music, art, literature, and other forms of creative expression that inspire and captivate us.

    • Nature: The beauty and wonder of the natural world, which can inspire a sense of awe and curiosity.

    How to Cultivate Inspiration

    While inspiration can strike at any moment, there are ways to cultivate it and increase the likelihood of being inspired. Some strategies include:

    • Seeking out new experiences and challenges: Pushing ourselves outside our comfort zone can lead to new insights and inspiration.

    • Exposing ourselves to new ideas and perspectives: Reading, attending conferences, and engaging in conversations with others can broaden our horizons and spark new ideas.

    • Practicing mindfulness and self-reflection: Taking time to reflect on our thoughts, emotions, and experiences can help us tap into our inner sources of inspiration.

    • Setting goals and challenges for ourselves: Having a clear sense of purpose and direction can help us stay motivated and inspired.

    The Impact of Inspiration on Creativity and Success

    Inspiration has a profound impact on our creativity and success. When we are inspired, we are more likely to:

    • Creativity and Innovation: Inspiration can lead to new and innovative solutions, products, and ideas.

    • Confidence and Self-Esteem: Inspiration can boost our confidence and self-esteem, leading to greater success and achievement.

    • Resilience and Adaptability: Inspiration can help us navigate challenges and setbacks, and adapt to changing circumstances.

    Conclusion

    Inspiration is a powerful force that can drive us to achieve greater heights of creativity, innovation, and success. By understanding the sources of inspiration, cultivating it, and using it to fuel our creativity and success, we can unlock our full potential and make a lasting impact in the world.

    FAQs

    • Q: Is inspiration only for creative types?
      A: No, inspiration is not limited to creative types. Anyone can be inspired, regardless of their profession or field.

    • Q: Can I lose my inspiration?
      A: Yes, inspiration can ebb and flow. However, cultivating habits and strategies for inspiration can help keep the spark alive.

    • Q: How do I know if I’m truly inspired?
      A: You may feel a sense of excitement, enthusiasm, or purpose. Inspiration can be accompanied by a sense of clear direction and a desire to take action.

    • Q: Can I inspire others?
      A: Absolutely! By sharing our own stories, experiences, and inspiration, we can inspire others and create a ripple effect of positive change.

    By understanding the power of inspiration, we can unlock our full potential and achieve greatness. Whether you are seeking to spark creativity, drive innovation, or overcome challenges, inspiration can be the catalyst you need to make a lasting impact.