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  • How Tina Vidal-Duart Leads a Nationwide Humanitarian Network

    How Tina Vidal-Duart Leads a Nationwide Humanitarian Network

    When hurricanes, floods, or wildfires devastate communities across the United States, one of the first organizations mobilized is CDR Health, a division of CDR Companies that specializes in emergency and public health services. Led by Tina Vidal-Duart, CDR Health is aiming to redefine what it means to bring healthcare to people when and where they need it most.

    “We are boots on the ground,” says Vidal-Duart. “Our job is to step in when traditional healthcare access collapses, to make sure that even amid total loss, people can still receive urgent and ongoing care.”

    CDR Health operates across the continental United States, providing healthcare services through government agencies and partnerships with federal, state, and local authorities. Its teams respond to a range of emergencies, hurricanes, wildfires, winter storms, and floods, and also deliver specialized care for refugees, rural populations, and individuals with disabilities or chronic conditions.

    Born from CDR’s emergency management expertise, CDR Health emerged during the COVID-19 pandemic, which set the foundation for its current model: a full-scale medical logistics and healthcare delivery system designed for disaster zones.

    Vidal-Duart explains that the company typically gets activated 5–7 days before a major disaster makes landfall. “We begin prepping medications, assembling clinical teams, and coordinating with local officials to ensure continuity of care,” she says. “By the time the storm passes, we are already on-site, ready to operate mobile medical units and temporary clinics.”

    The first 30 to 60 days following a disaster are crucial. During this time, local hospitals and pharmacies are often damaged or inaccessible. CDR Health steps in to provide primary and urgent care, pharmacy, and prescription renewals, and public health support to residents who would otherwise go without care.

    “For many patients, the issue is not just storm injuries, it’s that their doctor’s office is gone,” Vidal-Duart explains. “We are there for the person who needs insulin, heart medication, or wound treatment when every nearby clinic is closed.”

    The company’s clinicians also address the secondary wave of injuries that follow disasters, chainsaw cuts, falls, infections, and dehydration. “People underestimate how dangerous the cleanup phase can be,” she says. “We treat the aftermath, the hidden toll that comes once the headlines fade.”

    Beyond disasters, CDR Health provides refugee and migrant healthcare through government contracts, offering screenings, immunizations, and ongoing medical management to vulnerable populations. It also operates homebound and rural healthcare programs, extending medical access to communities that are underserved even in normal times.

    “Our mission is about equity,” Vidal-Duart says. “Whether you live in a city or on the edge of a wildfire zone, you deserve consistent, high-quality care.”

    To sustain such reach, CDR Health maintains a core team of licensed healthcare professionals and leverages a nationwide roster of contract clinicians who can be activated within hours. The company’s operational strength lies in its coordination with CDR Companies’ other divisions, particularly engineering and emergency management, to build and equip mobile clinics, shelters, and support infrastructure in the field.

    “We have the advantage of being part of a family of companies that can literally build what we need,” Vidal-Duart notes. “If we require a clinic in a parking lot within 48 hours, our specialized teams can make that happen.”

    That integrated model allows CDR Health to act quickly and scale efficiently, serving disaster victims, first responders, long-term recovery teams, and local governments seeking sustainable solutions.

    Ultimately, Vidal-Duart views CDR Health as a healthcare provider and recovery partner. “When someone’s world has been turned upside down, we want to be the calm in the chaos,” she says. “We strive to save lives and help people rebuild them.”

    From the ashes of wildfires to the flooded streets of hurricane zones, CDR Health continues to stand at the frontlines of crisis response, an unwavering presence where healthcare meets humanity.

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  • Weight Management to Prevent or Reverse Prediabetes

    Weight Management to Prevent or Reverse Prediabetes

    Source: Centers for Disease Control and Prevention
    Related MedlinePlus Pages: Prediabetes

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  • Preparing for the Unexpected Without Overcomplicating Your Budget

    Preparing for the Unexpected Without Overcomplicating Your Budget

    Budgets often work well for covering predictable expenses, yet they can quickly become strained when unexpected costs appear. Individuals and families who prepare for disruptions are in a stronger position to keep their finances steady. Without some planning, even minor surprises such as car repairs or medical bills can unsettle a budget and lead to borrowing.

    A simple structure works best. Building in extra room for savings, protecting income streams, and reviewing spending patterns on a regular basis creates a financial plan that can absorb challenges. Preparation does not need to be complicated; rather, it needs to be intentional and consistent.

    Building a Budget Buffer

    A budget that uses every available dollar leaves no room for flexibility. Allocating a small percentage each month toward a buffer creates immediate protection when unplanned costs arise. Instead of disrupting savings goals or turning to credit cards, families can draw from this reserve.

    The buffer can cover expenses such as appliance repairs, a higher-than-usual utility bill, or unexpected school fees. Having this cushion in place helps keep day-to-day budgeting consistent while absorbing minor shocks.

    Protecting Family Income

    Household stability depends on steady earnings, and protecting income should be a priority in any financial plan. A sudden loss of income can affect every part of a budget, from paying rent to meeting grocery needs. Families that think ahead about how to secure their earnings can achieve long-term financial health.

    One practical step is exploring term life insurance quotes. This type of coverage helps secure family income in case of unexpected loss. Including protection in a budget plan means loved ones are supported even if household earnings are disrupted, reducing the financial stress during already difficult times.

    Keeping a Portion of Savings Accessible

    Savings accounts often hold long-term goals, but some portion should always remain available for immediate use. Emergencies rarely allow time to move money from locked accounts or investments. Keeping a part of savings liquid means funds can be reached quickly without penalties.

    Accessible savings can sit in high-yield accounts or basic savings accounts linked to checking. This approach balances earning interest with the ability to withdraw money when needed. Having easily available funds reduces stress when urgent expenses appear.

    Adjusting Budget Categories

    A budget is most useful when it reflects current conditions. Expenses shift due to inflation, lifestyle changes, or new financial priorities. If categories remain unchanged, the budget stops serving its purpose and often results in overspending. Adjusting allocations keeps the plan accurate and relevant.

    Families can reallocate money from categories with reduced importance to areas experiencing growth, such as higher grocery costs or medical needs. Revisiting the budget regularly ensures that spending continues to align with real circumstances.

    Building Flexibility into Monthly Financial Plans

    Rigid financial structures create frustration when real life does not fit neatly into planned numbers. Flexibility within a monthly plan gives households space to adapt. Allowing some categories to shift prevents minor changes from disrupting the entire system.

    For example, if transportation costs rise during a given month, funds originally set aside for entertainment can be redirected. This level of flexibility avoids the need to use credit for minor adjustments and makes the budget easier to follow.

    Establishing a Monthly Review Day

    A budget is only effective when it stays current. Setting a regular day each month to review spending provides clarity on what is working and what requires adjustment. Looking back at actual expenses compared to planned categories helps highlight where money is flowing.

    During this review, households can see if buffers were used, if savings contributions stayed on track, or if categories need to be reshaped. The process prevents minor issues from building into larger problems. A consistent review routine makes the budget a living tool rather than a static document.

    Preparing a List of Fallback Expenses

    Unexpected events often require cutting back temporarily. Having a list of fallback expenses makes that decision easier. When a household already knows which categories can be reduced, less time is wasted deciding where to trim. This preparation prevents panic-driven choices that may not be effective.

    Common fallback options include limiting dining out, pausing subscription services, or postponing discretionary purchases. Families that create this list in advance have a clear plan for where to reduce spending if income drops.

    Planning Transportation Costs

    Transportation is a category that rarely remains consistent. Fuel prices fluctuate, vehicles require repairs, and public transit expenses can rise unexpectedly. Including flexibility in this area of the budget prevents sudden costs from creating instability.

    One method is to budget slightly above the average monthly cost, leaving a cushion for changes. Setting aside funds for routine maintenance, such as oil changes or tire replacements, reduces the shock when those expenses arrive. Treating transportation as a variable expense rather than a fixed one creates a more accurate budget.

    Using Discount Programs or Rewards

    Discount programs and rewards systems provide small but steady savings. Grocery store loyalty cards, cashback credit cards, and coupon apps all help reduce the cost of essential purchases. The money saved might seem modest each time, but it offers greater financial stability when used consistently.

    Households can direct those savings into emergency funds or budget buffers. This approach turns everyday purchases into opportunities for financial protection.

    Having a Backup Plan for Medical Costs

    Medical expenses often arrive unexpectedly and can be significant. Insurance provides some protection, but there are always costs that fall outside coverage. Families that prepare for those situations experience less disruption to their budget.

    A dedicated medical fund is one option. Even small monthly contributions build into a resource that can cover prescriptions, co-pays, or urgent care visits. Planning for medical costs prevents households from dipping into long-term savings or turning to credit when health needs arise.

    Preparing for Income Gaps

    Job loss, reduced hours, or delays in payment can all interrupt income. Without planning, those gaps place immediate strain on finances. Building strategies for temporary income loss helps households remain stable until earnings return.

    Options include creating a small reserve dedicated to income replacement, developing a side source of earnings, or preparing a list of expenses to reduce quickly. Families that plan for interruptions can continue covering essentials and avoid falling behind on bills. Having measures in place before a gap occurs keeps budgets manageable during difficult periods.

    Budgets become stronger when they account for more than routine bills. Protecting income, setting aside buffers, and keeping part of savings accessible all provide security against sudden expenses. Regular reviews and flexible categories keep plans aligned with real conditions rather than fixed assumptions. Unexpected events cannot be eliminated, but preparation softens their impact. Families and individuals who anticipate challenges and build practical safeguards maintain stability even when surprises occur.

    About Author Carla Adams:

    Carla Adams is an enthusiastic dreamer and a workaholic to achieve that. She is a passionate blogger, writer, basketball player, researcher, and fashion freak. She has contributed to many reputed blogs and is constantly on the lookout to reach authoritative blogs around. Currently, she is associated with Sophie & Trey, an online clothing boutique in Lake Mary Florida for their blog operations. For all the updates follow her on Twitter @CaCarlaadams

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  • Ozelyt CS 20b – Women’s Probiotic for Gut & Vaginal Balance

    Ozelyt CS 20b – Women’s Probiotic for Gut & Vaginal Balance

    Product Name: Ozelyt CS 20b – Women’s Probiotic for Gut & Vaginal Balance

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  • When You’re Depressed: Is There Room to “Let Go”?

    When You’re Depressed: Is There Room to “Let Go”?

    Feeling overwhelmed is a common trigger for my anxiety attacks. A project doesn’t go as well as I’d hoped or I miss a deadline, and fear and insecurity rise in my mind and body. “I’m going to be judged and found wanting,” goes the narrative. “They won’t want to work with me again. Who was I anyway to take on such a job? I’m an imposter. I always fall at the last hurdle.” My heart starts racing, my stomach churns, my muscles stiffen. These sensations are unpleasant, so I tense up further in an unconscious attempt not to feel them, even while my attention is pulled in their direction. Oh no, says a new thought. Why am I getting so anxious and blocked.

    With so much energy expended internally, there’s less available to attend to daily matters. Panic may set in. “Now I can’t get any other work done,” my mind laments. “It’s the old cycle downwards again. I’m cursed with depression.” The familiar pressure builds up in my nose and chest, making it difficult to access any other feelings, and the negativity starts to spiral: I won’t be able to cope, I’ll be left with no money, no energy, unable to dig myself out of this hole. The doom-mongering thoughts fuel even more anxiety. It could go on indefinitely—a self-fulfilling prophecy.

    With so much energy expended internally, there’s less available to attend to daily matters.

    But hang on a minute. If these thoughts are just thoughts—and probably mere projections, tainted by the negative bias that comes especially at times of stress—then there’s no need to follow them. Anxiety is a feeling, and I know that feelings come and go. Yesterday’s thoughts and feelings were different, so who’s to say my internal weather isn’t due another change? There are patterns of experience, for sure, but this moment is just a vibration of energy experienced in consciousness, created by constellations of events in the mind, body, and outside world around a so-called “me” that in reality has no fixed location. Ideas in the mind are in flux, sensations in the body are in flux, and the trigger events are already receding into memory—no more than traces of causal energy that set the winds of mental and physical habit blowing. Suddenly, with this shift in perspective, thoughts, and feelings are no longer facts, and there’s not even a solid, single, separate “me” to feel upset or hurt by them. There is just experience, happening on and on. It’s painful experience right now, to be sure, but just energy in motion nevertheless. I’m changing from moment to moment, too—everything is in flow, as it always is. This won’t stay the same, and nor will I.

    “No Feeling is Final.”

    Rainer Maria Rilke once said: “Let everything happen to you: beauty and terror. Just keep going. No feeling is final.” We can make it even less personal. Just let everything happen (drop the “to you”)—watch and feel each aspect of the mind–body–world show play out on the stage of consciousness, experiencing it all with interest and kindness in the knowledge that the moment is already and inevitably on its way to becoming something else. If the energy is allowed to play out by itself, the next moments are less likely to be conditioned by misguided attempts to turn what is flowing into something solid, or to push away what is here so it’s no longer part of the moment. Neither solidifying nor separating from the moment can ever be successful, because the moment is always both here and in transition. But if there is no depression to get stuck in, and no self to get hurt, then everything in mind, body, and life can flow like an undammed river, with energy streaming through without the defensive psychic barriers that serve only to turn that energy in on itself.

    By shifting perspective and approach—experiencing without grasping and resistance—this moment has already become different from how it might have been.

    Negative thoughts—as well as the bodily symptoms of fear—may still be present. But they are not “mine” any more. They just are—present remnants of past events that do not need to be turned into unnecessary future suffering. By shifting perspective and approach—experiencing without grasping and resistance—this moment has already become different from how it might have been.

    A Mountain Meditation to Help You Shift Out of Panic Mode

    This mindfulness practice, often referred to as “the mountain meditation,” can help us center in our bodies especially in the midst of life’s shifting swirls. By imagining and then embodying the steadiness of a mountain, we’re training in being present to the weather of the world, as well as to our own internal weather: our thoughts and sensations.

    1) Settle into an upright, comfortable sitting posture. Present and awake. Gentle and steady. Connected to the ground below. Body rising up into the air.

    2) Imagine in your mind’s eye a beautiful mountain. It could be a mountain you’ve climbed or viewed from a distance, or perhaps one you’ve seen in a film or picture. Or maybe one you’ve just conjured up in your mind. Either way, visualize a mountain that for your embodies majesty and magnificence, full of natural wonder.

    3) Notice the awesome qualities of the mountain: See in your mind how its foot is grounded firmly in the earth and how it rises up into the air unapologetically and fully taking its place in the landscape. Bring awareness to its solidity, its stillness, its strength, and its size. Come day or night, storm and sun, winter and summer, the mountain abides in the space, sitting still in its landscape, unwavering whatever the weather. It doesn’t have to do anything. It just is. A beautiful mountain. Amazing just by its very existence. And whether it’s sunny, snowing, blowing a gale, hot, warm, cool, or cold, the mountain just is there, sitting present.

    4) Notice your own mountainous qualities as you sit here. Just like the mountain is plugged into the earth, so your feet are connected to the ground. Your body rising upwards like the body of the mountain. Your head rests on your shoulders like the peak of the mountain and you can be here, fully present like the mountain sits in its space. Your body and being as miraculous as the mountain that evokes such wonder just by its presence. Like the mountain, being an embodiment of stillness, solidity, beauty, without having to do anything else.

    There may be weather going on of course: events in life, thoughts, and sensations ebbing and flowing in the internal and external environment. Whatever the weather, just for now, practice being a “breathing body mountain.” Naturally wonderful, whether the weather seems pleasant or unpleasant. Let the climates of the world happen: being rained on, shined on, snowed on—stay present as best you can to whatever comes.

    5) When the mind wanders, invite attention back to the sense of being a mountain or if you prefer, let your attention rest on the mountain in your mind for a while before returning to sensations in the body. Let go of the need to feel a particular way. If you don’t feel mountainous, that’s fine.

    This practice invites you to cultivate a quality rather than fabricate a feeling: just being a “breathing body mountain.”

    This post was adapted from Into The Heart of Mindfulness, by Ed Halliwell, published by Piatkus). Download a set of 14 guided audio meditation practices from Ed’s books here.



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  • The Great Outdoors: How Disconnecting from Technology Can Upgrade Your Social Wellness – article about the joys of unplugging and outdoor activities.

    The Great Outdoors: How Disconnecting from Technology Can Upgrade Your Social Wellness – article about the joys of unplugging and outdoor activities.

    Introduction to The Great Outdoors

    The world has become increasingly digital, with technology dominating every aspect of our lives. From the moment we wake up to the moment we go to bed, we are constantly connected to our devices, scrolling through social media, checking emails, and texting friends and family. While technology has made our lives easier and more convenient, it has also taken a toll on our mental and social well-being. The constant stream of information, the pressure to present a perfect online persona, and the fear of missing out (FOMO) can be overwhelming, leading to stress, anxiety, and depression. However, there is a way to escape the digital chaos and upgrade our social wellness: by disconnecting from technology and spending time in the great outdoors.

    The Benefits of Unplugging

    Unplugging from technology can have a significant impact on our mental and social health. When we disconnect from our devices, we are able to break free from the constant stream of information and distractions, and focus on the present moment. This can help reduce stress and anxiety, improve our mood, and increase our sense of calm and well-being. Additionally, unplugging can help us reconnect with ourselves, our thoughts, and our emotions, allowing us to develop a greater sense of self-awareness and introspection. By taking a break from technology, we can also improve our relationships with others, as we are able to engage in face-to-face interactions, listen more intently, and respond more thoughtfully.

    The Joys of Outdoor Activities

    Spending time in the great outdoors can be a powerful way to upgrade our social wellness. Outdoor activities such as hiking, camping, swimming, and biking can help us disconnect from technology and reconnect with nature. Being in nature has been shown to have a range of benefits, including reducing stress and anxiety, improving mood, and increasing feelings of happiness and well-being. Outdoor activities can also provide opportunities for social interaction, such as joining a hiking group or participating in a recreational sports team. These interactions can help us build relationships, develop social skills, and increase our sense of belonging and connection to others.

    Building Social Connections in the Outdoors

    One of the most significant benefits of spending time in the outdoors is the opportunity to build social connections. When we participate in outdoor activities, we are able to meet new people, form new relationships, and strengthen existing ones. Outdoor activities can provide a sense of community and camaraderie, as we work together to achieve a common goal, such as completing a difficult hike or participating in a group sporting event. Additionally, outdoor activities can provide opportunities for meaningful conversations and interactions, such as sharing stories and experiences around a campfire, or discussing the beauty of nature while on a hike. By building social connections in the outdoors, we can increase our sense of belonging and connection to others, and develop stronger, more meaningful relationships.

    Improving Mental Health in the Outdoors

    Spending time in the outdoors can also have a significant impact on our mental health. Being in nature has been shown to have a range of benefits, including reducing symptoms of anxiety and depression, improving mood, and increasing feelings of happiness and well-being. Outdoor activities can provide a healthy distraction from the stresses of daily life, allowing us to focus on the present moment and let go of worries and concerns. Additionally, outdoor activities can provide opportunities for mindfulness and meditation, such as paying attention to the sights and sounds of nature, or practicing yoga or tai chi in a park or other outdoor setting. By improving our mental health in the outdoors, we can increase our sense of calm and well-being, and develop greater resilience and coping skills.

    Overcoming Barriers to Outdoor Activities

    While spending time in the outdoors can be a powerful way to upgrade our social wellness, there are often barriers that prevent us from doing so. One of the most common barriers is lack of access to outdoor spaces, such as parks, trails, or other natural areas. Additionally, some people may feel intimidated or unsure about how to participate in outdoor activities, such as hiking or camping. Others may be concerned about safety, such as the risk of injury or encountering wildlife. However, there are many ways to overcome these barriers, such as finding local parks or trails, joining a recreational group or club, or taking a class or workshop to learn new skills. By overcoming these barriers, we can increase our opportunities for outdoor activities, and develop greater confidence and self-efficacy.

    Creating a Balance between Technology and Nature

    While disconnecting from technology and spending time in the outdoors can be beneficial, it is also important to create a balance between the two. Technology can be a powerful tool for connecting with others, accessing information, and improving our lives. However, when we spend too much time on our devices, we can neglect our relationships, our health, and our well-being. By creating a balance between technology and nature, we can enjoy the benefits of both, while minimizing the negative effects. This can involve setting boundaries, such as not using our devices during certain times of the day or in certain locations, or prioritizing outdoor activities and scheduling them into our daily or weekly routine. By creating a balance between technology and nature, we can upgrade our social wellness, and develop greater harmony and balance in our lives.

    Conclusion

    In conclusion, disconnecting from technology and spending time in the great outdoors can be a powerful way to upgrade our social wellness. By unplugging from our devices, we can reduce stress and anxiety, improve our mood, and increase our sense of calm and well-being. Outdoor activities can provide opportunities for social interaction, building relationships, and developing social skills. Additionally, spending time in nature can have a range of benefits for our mental health, including reducing symptoms of anxiety and depression, and improving our mood. By overcoming barriers to outdoor activities, creating a balance between technology and nature, and prioritizing outdoor activities, we can increase our opportunities for social connection, improve our mental health, and develop greater harmony and balance in our lives.

    FAQs

    Q: What are the benefits of unplugging from technology?
    A: The benefits of unplugging from technology include reducing stress and anxiety, improving mood, and increasing sense of calm and well-being. Unplugging can also help us reconnect with ourselves, our thoughts, and our emotions, and develop greater self-awareness and introspection.
    Q: How can outdoor activities improve social wellness?
    A: Outdoor activities can provide opportunities for social interaction, building relationships, and developing social skills. Participating in outdoor activities can help us meet new people, form new relationships, and strengthen existing ones, increasing our sense of belonging and connection to others.
    Q: What are some common barriers to outdoor activities?
    A: Common barriers to outdoor activities include lack of access to outdoor spaces, feeling intimidated or unsure about how to participate, and concerns about safety. However, there are many ways to overcome these barriers, such as finding local parks or trails, joining a recreational group or club, or taking a class or workshop to learn new skills.
    Q: How can I create a balance between technology and nature?
    A: Creating a balance between technology and nature involves setting boundaries, prioritizing outdoor activities, and scheduling them into our daily or weekly routine. This can involve not using our devices during certain times of the day or in certain locations, or limiting our screen time to certain hours of the day.
    Q: What are some tips for getting started with outdoor activities?
    A: Tips for getting started with outdoor activities include finding local parks or trails, joining a recreational group or club, or taking a class or workshop to learn new skills. It’s also important to start small, begin with activities that are enjoyable and manageable, and gradually increase our level of participation and challenge as we become more comfortable and confident.

  • Sweat and Stress: How Chronic Stress Affects Your Fitness Journey (target keywords: stress, fitness journey)

    Sweat and Stress: How Chronic Stress Affects Your Fitness Journey (target keywords: stress, fitness journey)

    She’s been on her fitness journey for months now, consistently hitting the gym and pushing herself to new limits. However, despite her best efforts, she’s started to notice that she’s not seeing the results she wants. She’s feeling tired, sluggish, and her workouts just don’t seem to be as effective as they used to be. What’s going on? The answer might lie in the amount of stress she’s been under lately. Chronic stress can have a significant impact on our fitness journey, affecting everything from our motivation to our physical performance.

    ## Understanding Stress and Its Effects on the Body

    When we think of stress, we often think of it as a mental or emotional state. However, stress also has a profound impact on our physical body. When we experience stress, our body goes into “fight or flight” mode, releasing hormones like cortisol and adrenaline into our system. These hormones prepare our body to either fight or flee from the stressor, causing our heart rate to increase, our blood pressure to rise, and our energy levels to surge. While this response is helpful in short-term, high-pressure situations, chronic stress can be detrimental to our health and fitness journey.

    Chronic stress causes our body to be in a constant state of alert, leading to fatigue, insomnia, and a weakened immune system. It can also affect our digestive system, leading to stomach problems, bloating, and weight gain. But how does this relate to our fitness journey? The answer lies in the way stress affects our body’s ability to recover from exercise. When we’re under chronic stress, our body’s recovery processes are slowed down, making it harder for our muscles to repair and rebuild after a workout. This can lead to decreased performance, increased risk of injury, and a general feeling of burnout.

    ## The Impact of Stress on Motivation and Exercise

    She’s been feeling really motivated to hit the gym and crush her fitness goals, but lately, she’s been struggling to get out of bed in the morning. The thought of going to the gym feels overwhelming, and she just can’t seem to muster up the energy to get moving. This is a common phenomenon when it comes to stress and fitness. Chronic stress can affect our motivation and desire to exercise, making it harder to stick to our fitness routine.

    When we’re under stress, our brain is focused on survival mode, making it harder to think about our long-term fitness goals. We might feel like we just don’t have the time or energy to exercise, or that it’s not a priority. But the truth is, exercise is one of the best ways to manage stress and improve our overall health. Regular physical activity can help reduce cortisol levels, improve mood, and increase energy levels. So, how can we overcome this motivation slump and get back on track with our fitness journey?

    ## Managing Stress and Improving Fitness

    One of the most effective ways to manage stress and improve our fitness journey is to prioritize recovery. This means getting enough sleep, eating a balanced diet, and taking rest days when we need them. It’s also important to incorporated stress-reducing activities into our daily routine, such as meditation, yoga, or deep breathing exercises. These activities can help calm our mind and body, reducing cortisol levels and improving our overall sense of well-being.

    In addition to recovery and stress-reducing activities, it’s also important to find ways to make our fitness routine more enjoyable and manageable. This might mean finding a workout buddy, trying a new type of exercise, or incorporating activities that we love into our routine. By making our fitness journey more enjoyable, we can increase our motivation and reduce our stress levels, making it easier to stick to our goals.

    ## The Role of Nutrition in Managing Stress and Fitness

    What we eat plays a critical role in our fitness journey, and it’s especially important when it comes to managing stress. A balanced diet that includes plenty of fruits, vegetables, whole grains, and lean protein can help support our physical health and reduce our stress levels. Certain foods, such as salmon, spinach, and sweet potatoes, are rich in antioxidants and omega-3 fatty acids, which can help reduce inflammation and improve mood.

    On the other hand, a diet that is high in processed foods, sugar, and saturated fats can exacerbate stress and negatively impact our fitness journey. These foods can cause energy crashes, mood swings, and inflammation, making it harder to recover from exercise and achieve our fitness goals. By prioritizing whole, nutrient-dense foods, we can support our physical health, reduce our stress levels, and improve our overall sense of well-being.

    ## Overcoming Chronic Stress and Achieving Fitness Goals

    She’s been struggling with chronic stress and fitness for months now, but she’s determined to overcome it and achieve her goals. She’s started prioritizing recovery, incorporating stress-reducing activities into her daily routine, and focusing on whole, nutrient-dense foods. She’s also found ways to make her fitness routine more enjoyable, such as trying new types of exercise and finding a workout buddy.

    As she continues on her fitness journey, she’s learned that it’s okay to take things one step at a time. She doesn’t have to be perfect, and it’s okay to have off days. The most important thing is that she’s taking care of herself, both physically and mentally, and that she’s making progress towards her goals. By managing stress and prioritizing recovery, she’s able to perform at her best, both in and out of the gym.

    ## Conclusion

    Chronic stress can have a significant impact on our fitness journey, affecting our motivation, physical performance, and overall sense of well-being. By prioritizing recovery, incorporating stress-reducing activities into our daily routine, and focusing on whole, nutrient-dense foods, we can manage stress and improve our fitness journey. It’s not always easy, and it’s okay to take things one step at a time. But with patience, persistence, and the right strategies, we can overcome chronic stress and achieve our fitness goals.

    ## FAQs

    Q: How does chronic stress affect my fitness journey?
    A: Chronic stress can affect your motivation, physical performance, and overall sense of well-being, making it harder to stick to your fitness routine and achieve your goals.

    Q: What are some effective ways to manage stress and improve my fitness journey?
    A: Effective ways to manage stress and improve your fitness journey include prioritizing recovery, incorporating stress-reducing activities into your daily routine, and focusing on whole, nutrient-dense foods.

    Q: How can I make my fitness routine more enjoyable and manageable?
    A: You can make your fitness routine more enjoyable and manageable by finding a workout buddy, trying new types of exercise, and incorporating activities that you love into your routine.

    Q: What role does nutrition play in managing stress and fitness?
    A: Nutrition plays a critical role in managing stress and fitness, as a balanced diet that includes plenty of fruits, vegetables, whole grains, and lean protein can help support your physical health and reduce your stress levels.

    Q: How can I overcome chronic stress and achieve my fitness goals?
    A: You can overcome chronic stress and achieve your fitness goals by prioritizing recovery, incorporating stress-reducing activities into your daily routine, and focusing on whole, nutrient-dense foods. It’s also important to be patient, persistent, and kind to yourself, taking things one step at a time and celebrating your progress along the way.
    sweat-and-stress-how-chronic-stress-affects-your-fitness-journey-target-keywords-stress-fitness-journey

  • How to test for sleep apnea: At home or in a lab

    How to test for sleep apnea: At home or in a lab


    A man in the process of attaching a CPAP mask for sleep apnea to his face and head.


    Adapted from 
    Improving Sleep, Medical Editor: Lawrence Epstein, MD, Instructor in Medicine, Harvard Medical School.

    Snoring may seem like just a nuisance, but sometimes it can signal a more serious condition called sleep apnea in which breathing repeatedly stops and starts during the night. In simple snoring, the airway remains at least partly open. But in obstructive sleep apnea, the soft tissue of the palate or pharynx completely closes off the airway. The brain, sensing a drop in oxygen, sends an emergency “Breathe now!” signal that briefly awakens the sleeper and makes them gasp for air.

    In the past, diagnosing sleep apnea always required an overnight stay in a sleep lab. While this is still the gold standard in certain cases, many people can now be tested at home — a more convenient and comfortable option for those with straightforward symptoms.

    Home sleep apnea tests

    For people whose symptoms suggest they have moderate to severe sleep apnea and who have no other significant medical problems, home sleep monitoring is almost as accurate for detecting apnea as a night in a sleep lab. Home tests are not recommended for people with significant heart, lung, or neurological conditions, or other complex sleep disorders. In those cases, a lab study is safer and more accurate.

    One big advantage of a home sleep test is its convenience. You sleep in your own bed and you do the test based on your schedule. However, you’ll need to borrow the monitor from a hospital sleep lab, and you may have to wait a few weeks or more to get it. Home tests are also helpful if your symptoms suggest a need for immediate treatment, or if you are bedridden and cannot be moved. Later, after your diagnosis, home-based tests also provide an easy way for a physician to check how well your treatment is working.

    For a home sleep study, you’ll get a small, lightweight monitor, a belt you slip around your midsection, a small finger clip that monitors your oxygen, and an airflow sensor to place under your nose. These sensors and devices measure your oxygen saturation, heart rate, and airflow, as well as the movements of your chest and abdomen and your position while you sleep. If you need to get up at night, you just take the equipment with you.

    Laboratory sleep apnea tests

    If you have additional medical conditions such as heart, lung, or neurological conditions, a laboratory sleep study is the best choice. Sleep lab testing is also recommended if you take opioid medicines, or if you have symptoms of other sleep-related problems. A lab test is also appropriate if a home test shows that you don’t have apnea, but your symptoms strongly suggest that you do.

    When you spend the night in a sleep laboratory, you’ll wear your own nightclothes, and you can bring a pillow from home. The lab usually provides a regular bed in a private room with a bathroom attached. The room is kept as quiet as possible. After a technician sets up the sleep-monitoring equipment, you’ll be left alone to relax until bedtime.

    Throughout the night, laboratory staff will monitor the instruments in a nearby control room. If you need to get up to use the restroom, a technician can help you unhook a small box so you can easily move around.

    Lab testing, known as polysomnography, measures up to 20 different parameters, compared with four in home-based tests. Small, wafer-thin electrodes and other sensors are placed on specific body sites to take a variety of readings during the night. These locations may include on your scalp to track brain waves; under your chin to measure fluctuations in muscle tension (to create a record called an electromyogram, or EMG); near your eyes to measure eye movements; near your nostrils to measure airflow; on your earlobe or finger to measure the amount of oxygen in your blood (using a device called an oximeter); on your chest or back to record heart rate and rhythm; on your legs to record twitches or jerks; and over your rib muscles or around the rib cage and abdomen to monitor breathing.

    Readings are collected on a single printout (called a polysomnogram) and analyzed by a technician and a physician. If a breathing problem is detected early on, you may be awakened and given treatment during the second half of the night. This allows the sleep experts to monitor how well the treatment works for you. In rare cases, this process requires two nights.

    If other disorders besides sleep apnea are suspected, audio and video recordings or additional daytime sleep tests may be performed.

    Understanding your sleep study results

    Twovaluesare used to gauge the severity of sleep apnea:

    • Apnea hypoxia index (AHI) is the number of times per hour that you experience apnea (when you completely stop breathing for 10 seconds or longer) or hypopnea (when your breathing is reduced by 30% to 50% below your normal breathing rate).

    The AHI value is used to determine the severity of apnea as follows:

      • none or minimal = less than 5

      • mild = between 5 and less than 15

      • moderate = between 15 and less than 30

      • severe = 30 or more

    • Oxygen saturation level isthe percentage of oxygen in your blood. A normal blood oxygen level is usually between 96% and 97% for people living at sea level.

      • mild is a reduction to between 88% and 90%

      • moderate is below 88%

      • severe is below 80% lasting for at least 10 minutes

    In general (but not always), the higher your AHI, the lower your oxygen saturation. But there can be a range within different levels of severity. For example, two people with moderate apnea might have very different oxygen dips depending on how long each pause in breathing lasts.

    When oxygen saturation levels drop below 80% for 10 minutes or longer during the night, it’s considered a more urgent case that requires more immediate treatment with positive airway pressure.

    It’s important to note that people with lung conditions such as COPD tend to have lower-than-normal oxygen saturation values, sometimes in the high 80s to low 90s. For people with these conditions, the goal of treatment for sleep apnea is to restore oxygen saturation levels to their baseline values, not to those of an otherwise healthy person without any lung disease.

    Home-based and lab-based sleep studies can provide information to diagnose and treat sleep apnea. Home testing offers convenience for people with straightforward cases, while a sleep lab provides a more detailed evaluation when other health issues are involved. Whichever you choose, getting tested is a crucial first step toward better sleep — and better health.

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  • Celebrating Food and National Hispanic Heritage Month with Ale Graf

    Celebrating Food and National Hispanic Heritage Month with Ale Graf

    We had the pleasure of talking with Ale Graf about her work, food, and National Hispanic Heritage Month. We hope you enjoy this interview and her recipe for Hibiscus Chamoy.  

     

    As someone who creates Mexican dishes with a plant-based twist, how is food an important part of your culture and how you share your culture with others?

    Food is so much more than nourishment—it’s how we love, connect, and remember who we are. For Mexicans, food is truly part of our DNA. From ancient times, when our ancestors offered food to the gods, to modern-day sobremesas with family and friends, sharing food is how we express love. I grew up surrounded by women who talked about recipes the way others talk about dreams. My mother, grandmother, and aunts were always planning the next meal or discovering a new dish. Now I do the same with my siblings. Even though my food today is mostly plant-based, its essence is the same: to bring people together. Through my recipes, I want to recreate that sense of belonging, of always having enough to share and always leaving room for one more at the table. That’s what comemos means to me. It’s not about nostalgia; it’s about showing what being Mexican really looks and tastes like today.

    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?

    I started 23 years ago, right after my son was diagnosed with a dairy allergy. That moment changed everything. I had to relearn how to cook. I leaned into spices, explored new vegetables, and discovered different cooking methods. What began as a necessity quickly turned into a passion. I even enrolled in an online course to get certified as a plant-based cook. As my kids grew, so did my curiosity and creativity in the kitchen. Educating others has always been fun for me. I don’t lead with “plant-based” or “vegan”; I lead with flavor. I’ll serve someone a bowl of bean soup, and, after they’ve devoured it, I’ll smile and say, “Congrats, you just had your first vegan meal.” It’s always a surprise for them, and that’s the magic— showing how beautiful, satisfying, and deeply Mexican plant-based food can be.

    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?

    Masa, hands down. It’s the heart of so many beloved Mexican dishes—sopes, huaraches, tlacoyos—and it’s naturally plant-based. What I love most is how versatile it is. You can shape masa into antojitos, but you can also use it to make dumplings and cakes, or get creative and reinterpret global dishes with a Mexican twist. Take a good sope and layer it with mashed potatoes or creamy refried beans, top with salsa, guacamole, shredded lettuce, pickled onions—whatever you love. That’s the beauty of Mexican food; it’s endlessly customizable. You can set up a spread with all kinds of toppings and let everyone build their own plate. It’s not just delicious. It’s inclusive, joyful, and rooted in sharing.

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

    I think the real barrier is the labels and the absolutes. When we frame eating habits as all-or-nothing, people tune out. But if we shift the focus to just one healthy, vibrant meal at a time—one that’s full of colorful fruits and vegetables that add texture, flavor, and joy—then it feels more approachable and exciting. Traditional Hispanic food already celebrates plant-forward ingredients like chiles, tomatoes, squash, beans, and corn. If we bring those foods back to the center of the plate in a way that feels natural, not forced, people will reconnect with them. It’s about showing how beautiful and delicious these meals can be, not preaching about what they “should” eat.

    What does National Hispanic Heritage Month mean to you?

    To me, National Hispanic Heritage Month is a time to learn, grow, and open our hearts to other cultures. It’s a reminder that the Hispanic community is not monolithic. We come from so many different countries, regions, and traditions, each with its own stories, flavors, and rhythms. This month is about recognizing that richness and also embracing how much we can learn from one another. It’s a time to celebrate our shared values and our differences, and, ultimately, a time to shine a light on how much more we have in common than we often realize.

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

    I’m a published cookbook author and food blogger passionate about creating healthy, plant-forward meals, some Mexican, that bring people together. My journey started 23 years ago when my son was diagnosed with a dairy allergy. That experience led me to explore plant-based cooking, earn a certification, and eventually launch my blog Piloncillo & Vainilla in 2013, followed by Ale Cooks in English.

    I live in Houston with my family, where I continue to cook, create, and celebrate food as the heart of connection.

     

    Hibiscus Chamoy

    Originally published here.

    Ingredients

    2 cups hydrated hibiscus flowers
    1 cup dried cherries or dried cranberries
    3 tablespoons ground chile ancho subs or any other chili powder (or to taste)
    1 tablespoon date syrup or date sugar
    1 cup water or hibiscus water
    ¼ cup lime juice (or to taste)
    Pinch of Tajin (optional)

    Instructions

    1. Simmer the Ingredients: Start by adding the hibiscus flowers, dried fruit, chiles, and date syrup or date sugar to a blender, then add 1 cup of boiling water. (You can use a glass or stainless-steel bowl.)
    2. Blend to Perfection: Blend until smooth. If needed, add ¼ cup water to adjust the consistency.
    3. Season and Adjust: Finish with the lime juice, and add a pinch of Tajin if you’d like.
    4. Store and Serve: Pour into a clean jar, seal tightly, and refrigerate. It keeps well for up to a month in the fridge, so you’ll have plenty of time to experiment with it on different dishes!

    You can find Ale on her blog alecooks.com and piloncilloyvainilla.com, Instagram, Facebook, and Pinterest.



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  • Plastic Pollution Treaty Not Dead In The Water: UN Environment Chief

    Plastic Pollution Treaty Not Dead In The Water: UN Environment Chief

    The UN’s environment chief insists that a landmark global treaty tackling plastic pollution remains achievable, despite talks twice imploding without agreement, and the chair suddenly resigning this week.

    United Nations Environment Programme (UNEP) executive director Inger Andersen told AFP in an exclusive interview that countries were not walking away, regardless of their sharp differences on combating the ever-growing problem, including in the oceans.

    A large bloc wants bold action such as curbing plastic production, while a smaller clutch of oil-producing states wants to focus more narrowly on waste management.

    Supposedly final talks in South Korea in 2024 ended without a deal — and a resumed effort in Geneva in August likewise collapsed.

    Countries voiced anger and despair as the talks unravelled, but said they nonetheless wanted future negotiations.

    “We left with greater clarity. And no-one has left the table,” said Andersen.

    “No-one has walked away and said, ‘this is just too hopeless, we’re giving up’. No-one. And all of that, I take courage from.”

    The plastic pollution problem is so ubiquitous that microplastics have been found on the highest mountain peaks, in the deepest ocean trench and scattered throughout almost every part of the human body.

    More than 400 million tonnes of plastic are produced globally each year, half of which is for single-use items.

    While 15 percent of plastic waste is collected for recycling, only nine percent is actually recycled.

    Nearly half, or 46 percent, ends up in landfills, while 17 percent is incinerated and 22 percent is mismanaged and becomes litter.

    Annual production of fossil fuel-based plastics is set to triple by 2060.

    As things stand, there is no timetable for when further talks might be held, and no countries have made formal offers to host them.

    But Andersen “absolutely” thinks a deal is within reach.

    “This is totally doable. We just need to keep at it,” she said.

    UNEP has been shepherding the talks process, which began in 2022.

    Summarising where countries are at, Andersen said: “The mood music is: ‘we’re still in the negotiations. We are not walking away. We have our red lines, but we have a better understanding of the others’ red lines. And we still want this’.”

    Andersen said Norway and Kenya convened a well-attended meeting at the UN General Assembly in New York last month.

    The COP30 climate summit in Brazil in November will provide another opportunity to put the feelers out, ahead of the UN Environment Assembly in Nairobi in December.

    Luis Vayas Valdivieso, Ecuador’s ambassador to Britain who chaired the last three of six negotiation rounds, has announced he is stepping down, leaving the process rudderless.

    Vayas’s Geneva draft treaty text was instantly ripped apart by countries in brutal fashion, and while a revised effort gained some traction, the clock ran out.

    British newspaper The Guardian reported that staff from Andersen’s UNEP team held a covert meeting on the last night in Geneva, aimed at coaxing members of civil society groups into pressuring Vayas to quit.

    “This is a very, very serious allegation,” Andersen said.

    “I did not know and obviously had not asked anyone to do something of this sort.”

    She said the allegation had been referred to the UN’s Office of Internal Oversight Services.

    “I’ve been in this business for 40 years, and I have never, ever done such a thing, and I would never have asked a staff of mine, or anyone else for that matter, to go and have covert meetings and quote my name and ask to undo a seated chair who is elected by member states. It’s outrageous.”

    As for whether a new chair could provide fresh momentum, she said: “As always, when there’s change, there is a degree of a different mood.”



    Countries were unable to find common ground on tackling the scourge of plastic pollution




    Global plastic production in one year




    Six rounds of talks have failed to seal an agreement on dealing with plastic pollution




    Luis Vayas Valdivieso has announced he is stepping down as chair of the plastic pollution treaty talks


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