Five Ways to Welcome Change in the New Year

"When you are reluctant to change, think of the beauty of autumn." (Unknown)


Five Ways to Welcome Change in the New Year
By Elizabeth Lesser

Raise your hand if you've had a crazy year with lots of changes--good, bad, or otherwise. OK! Just as I thought; we're all in this together. The most difficult change I've been dealing with is my sister's cancer diagnosis and treatment. Sitting by her bed in the oncology unit the other day, I came across words by the great Sufi master, Hazrat Inayat Khan: "Walking on the turning wheel of the earth, living under the ever-rotating sun, man expects a peaceful life."

Reading them, I had an a-ha moment--I let go of demanding that life be predictable, easy, peaceful. Such a relief! I decided to make my New Year's resolution be about welcoming change with a willing heart. If you want to join me in this, here are some helpful ways to proceed.

1. Expect Change

Since we live in a changing universe, expect change. Good change, difficult change, destructive change, transformative change.

2. Make Friends With Change

Try not to fight change. Make unconditional friendship with it, in whatever form it arrives.

3. Relax Into the Mystery

There is so much more to this life than we can ever understand through our tiny brains and fearful hearts.

So in times of big change, it's good to be gentle and kind and patient with yourself. And to relax. The best peacemakers are those who are at peace with themselves.

4. Receive Change's Message

Be still and listen deeply for the truth that is carried on its winds--information about the past, wisdom about the present, and direction for the future.

5. Come Alive

Join forces with the dynamic flow of life. The African-American theologian Howard Thurman said: "Don't ask what the world needs. Ask what makes you come alive, and go do it. Because what the world needs are people who have come alive."

And so, as the old year changes into the New Year, ask what makes you come alive, and then go do it--for your own sake, and in service of the greater good.


Elizabeth Lesser is the cofounder of Omega Institute and the author of "Broken Open: How Difficult Times Can Help Us Grow."


...and I hope that the above bits of wisdom will help bring in 2008 in a more positive, happy, peaceful, healthy and successful way for you! HAPPY NEW YEAR!

Your Friend,

Jacques

Holiday Dinners: Cut Fat & 1,500 Calories!

You better watch out, you better not cry... you better not pig out, we're telling you why! Why? Well, for starters, the high-cal dieting heartaches are coming to town in the form of our traditional holiday meals.

But we're not going to to play Scrooge and tell you to eat lettuce leaves and celery sticks for the Holidays. You can party hearty and still shave up to 1,500 calories off your day's intake if you take dietitian Susan Burke's advice to heart.

Her advice, and a one-pot holiday dinner, courtesy of Elizabeth Yarnell of gloriousonepotmeals.com, are below.

Christmas/ New Year's Dinner: Cut Fat & 1,500 Calories!
by Susan Burke MS, RD, LD/N, CDE

How can you stay healthy throughout the holidays? It's easy, when you're a little creative, and a little disciplined too. I have come up with holiday suggestions that can save you almost 1,500 calories through a few simple substitutions.

Whether dining out at restaurants and holiday buffets, or serving holiday dinners at home, you are the captain of your ship, so to speak, when it comes to what you eat.

Stay the Main Course: Calorie and fat-wise, all lean meats are perfect... as long as you keep it healthy by not adding fat to the naturally low-fat meal. You may run into trouble if faced with pre-sauced and dressed entrees. Even vegetarian entrees can be hard on your diet if they’re heavily sauced and cheesed.

But as long as you trim the portion size, you’ll be okay. Just say "no" to gravy on the meats and potatoes, (save 100 calories, 7 grams of fat) and instead of the traditional broccoli casserole made with creamy mushroom soup and butter (267 calories and 16 grams of fat), enjoy steamed broccoli topped with slivered almonds and a sprinkle of dehydrated butter granules (60 calories, 0 grams of fat).

Baked sweet potatoes are succulent (55 calories, 0 grams of fat) instead of mashed white potatoes with butter and cream (236 calories and 9 grams of fat). Save 488 calories, 32 grams of fat.

Sweet Endings: Desserts are like appetizers -- they can make or break a holiday meal, calorie-wise. You can gorge on something laden with sugar and fat, or be sensibly satisfied with a sweet-yet-safe dessert. Don’t deprive yourself of dessert, but make it smarter.

Instead of Aunt Nelly's traditional pumpkin pie, made with whole eggs, two kinds of sugar and heavy cream (one-eighth slice has 346 calories, 17 grams of fat) try a deliciously modified recipe from Splenda.com. The website has lots of good information on baking and cooking with SPLENDA Sugar Blend for Baking (a mix of sugar (sucrose) and sucralose) and SPLENDA Brand Sweetener (sucralose). This reduced-fat pie doesn’t sacrifice taste or texture, and has only 150 calories and 7 grams of fat per slice. Save 196 calories, 10 grams of fat.
Drum roll please, Little Drummer Boy. Follow Susan's advice and your total savings for your holiday meal comes to 1,460 calories and 93 grams of fat!

Enjoy your holidays by making them healthy for everyone. Start with one of our favorite holiday recipes.

Reduced-Fat Pumpkin Pie

Ingredients:
1 prepared pie crust

Filling
1 (15 oz.) can pumpkin puree
3/4 cup SPLENDA No Calorie Sweetener, Granular
2 Tbsp. corn starch
1/2 tsp. cinnamon
1 1/2 tsp. pumpkin pie spice
1/8 tsp. salt
1/2 cup fat-free half-and-half
1/2 cup egg substitute
3 Tbsp. heavy cream
1 Tbsp. vanilla

Preheat oven to 400 degrees. Blend pumpkin puree, SPLENDA Granular, corn starch, spices, and salt in a medium bowl. Mix until all ingredients are well blended. Add remaining ingredients and mix well. Pour into prepared pie crust. Bake in preheated oven for 35-40 minutes or until set in the center and the crust is golden brown. ---

A One-Pot holiday Dinner for 2

Here is a great solution to getting the meal with all the trimmings without spending hours and hours in the kitchen or facing a week of leftovers. Because it is an "infused one-pot meal," each ingredient maintains its integrity during the cooking process and emerges separate, intact and infused with flavor, rather than merged into a stew or slab as with more familiar types of one-pot meals.

Best yet, you can spend a pleasant half hour or less in the kitchen with your dining companion while you wash, chop and layer the ingredients into the pot. Preparing food offers a great opportunity to chat across the cutting board and gives you each ownership for the holiday dinner success.

Just 45 minutes later, when sitting down to eat together, toast each other, toast the holiday and toast the easy answer to holiday dining: an infused one-pot meal.

Ingredients

1/2-3/4 lb. turkey tenderloin or boneless breast filets
1/3 cup whole cranberries, fresh or frozen
1/3 cup orange marmalade
1 tsp. lemon juice
1 dash white pepper
1/3 cup shelled walnuts
8-10 pearl onions, peeled, halved
1 med. sweet potato or yam, scrubbed, 1/4" slices
2 cups broccoli flore

You can view sample page at: http://app.mediaplex.com/adserver/ui_rotation_test.list?rotation_id_in=559455227353210

Instructions

Preheat oven to 450 degrees. Spray inside of 2-quart cast iron Dutch oven and lid with canola oil.
Set turkey pieces into base in a single layer, trying not to overlap pieces as much as possible. Lightly sprinkle with salt.

In a food processor or blender, pulse cranberries using chopping blade (shaped like a backwards "S") until berries are in large chunks. Add marmalade, lemon juice and white pepper and pulse two or three times to mix together. Pour in walnuts and continue to pulse until walnuts are roughly chopped and you have a thick, rocky paste.

Drop spoonfuls of cranberry paste onto turkey pieces until only about half is left. Toss in onions and layer in sweet potato slices. Again, lightly salt. Cover with rest of cranberry paste. Top with broccoli florets.

Cover and bake for about 40 minutes. You'll know it's ready three minutes after the aroma of a finished meal escapes your oven.

Notes
In a pinch, substitute pulpy orange juice for the orange marmalade. You'll just end up with more "gravy" at the bottom of the pot to spoon over the food when serving. 1/4 cup broth added to the cranberry-walnut paste will also increase the amount of gravy.

The turkey, cranberries and broccoli can all be used fresh or frozen (without thawing), and it won't change your cooking time or most things about your meal, though realize that frozen broccoli tends to emerge softer than fresh. The larger the broccoli pieces, the crisper they will turn out at the end. ---

Add a kick to your meal with one fresh or roasted jalapeño pepper, de-stemmed, seeded and chopped.

HAPPY, HEALTHY, TASTY HOLIDAYS TO YOU AND YOURS!

Love,

Jacques

7 Medical Myths Even Doctors Believe

By Robert Roy Britt
LiveScience Managing Editor
LiveScience.Com Thu Dec 20, 7:20 PM ET

Popular culture is loaded with myths and half-truths. Most are harmless. But when doctors start believing medical myths, perhaps it's time to worry.

In the British Medical Journal this week, researchers looked into several common misconceptions, from the belief that a person should drink eight glasses of water per day to the notion that reading in low light ruins your eyesight.

"We got fired up about this because we knew that physicians accepted these beliefs and were passing this information along to their patients," said Dr. Aaron Carroll, assistant professor of pediatrics at the Indiana University School of Medicine. "And these beliefs are frequently cited in the popular media."

And so here they are, so that you can inform your doctor:


Myth: We use only 10 percent of our brains.


Fact: Physicians and comedians alike, including Jerry Seinfeld, love to cite this one. It's sometimes erroneously credited to Albert Einstein. But MRI scans, PET scans and other imaging studies show no dormant areas of the brain, and even viewing individual neurons or cells reveals no inactive areas, the new paper points out. Metabolic studies of how brain cells process chemicals show no nonfunctioning areas. The myth probably originated with self-improvement hucksters in the early 1900s who wanted to convince people that they had yet not reached their full potential, Carroll figures. It also doesn't jibe with the fact that our other organs run at full tilt.


Myth: You should drink at least eight glasses of water a day.


Fact: "There is no medical evidence to suggest that you need that much water," said Dr. Rachel Vreeman, a pediatrics research fellow at the university and co-author of the journal article. Vreeman thinks this myth can be traced back to a 1945 recommendation from the Nutrition Council that a person consume the equivalent of 8 glasses (64 ounces) of fluid a day. Over the years, "fluid" turned to water. But fruits and vegetables, plus coffee and other liquids, count.


Myth: Fingernails and hair grow after death.


Fact: Most physicians queried on this one initially thought it was true. Upon further reflection, they realized it's impossible. Here's what happens: "As the body’s skin is drying out, soft tissue, especially skin, is retracting," Vreeman said. "The nails appear much more prominent as the skin dries out. The same is true, but less obvious, with hair. As the skin is shrinking back, the hair looks more prominent or sticks up a bit."

Myth: Shaved hair grows back faster, coarser and darker.


Fact: A 1928 clinical trial compared hair growth in shaved patches to growth in non-shaved patches. The hair which replaced the shaved hair was no darker or thicker, and did not grow in faster. More recent studies have confirmed that one. Here's the deal: When hair first comes in after being shaved, it grows with a blunt edge on top, Carroll and Vreeman explain. Over time, the blunt edge gets worn so it may seem thicker than it actually is. Hair that's just emerging can be darker too, because it hasn't been bleached by the sun.


Myth: Reading in dim light ruins your eyesight.


Fact: The researchers found no evidence that reading in dim light causes permanent eye damage. It can cause eye strain and temporarily decreased acuity, which subsides after rest.


Myth: Eating turkey makes you drowsy.


Fact: Even Carroll and Vreeman believed this one until they researched it. The thing is, a chemical in turkey called tryptophan is known to cause drowsiness. But turkey doesn't contain any more of it than does chicken or beef. This myth is fueled by the fact that turkey is often eaten with a colossal holiday meal, often accompanied by alcohol — both things that will make you sleepy.


Myth: Mobile phones are dangerous in hospitals.


Fact: There are no known cases of death related to this one. Cases of less-serious interference with hospital devices seem to be largely anecdotal, the researchers found. In one real study, mobile phones were found to interfere with 4 percent of devices, but only when the phone was within 3 feet of the device. A more recent study, this year, found no interference in 300 tests in 75 treatment rooms. To the contrary, when doctors use mobile phones, the improved communication means they make fewer mistakes.

"Whenever we talk about this work, doctors at first express disbelief that these things are not true," said Vreeman said. "But after we carefully lay out medical evidence, they are very willing to accept that these beliefs are actually false."


Copyright © 2007 Yahoo! Inc. All rights reserved.

Simpleology

I'm evaluating a multi-media course on blogging from the folks at Simpleology. For a while, they're letting you snag it for free if you post about it on your blog.

It covers:

• The best blogging techniques.
• How to get traffic to your blog.
• How to turn your blog into money.

I'll let you know what I think once I've had a chance to check it out. Meanwhile, go grab yours while it's still free.

Foods that can trigger migraine headaches

JACQUES' NOTE:

With the imminent Holiday celebrations upon us, I felt that this article deserves to join other wise precautionary statements and warnings to help make this season safer, healthier, thus: happier. Just as importantly: the following article also contains lists of headaches/migraines "triggers" to avoid throughout 2008 and beyond.

I wish you and yours a Wonderful Holiday Season!

Love,

Jacques
-----

DEAR PHARMACIST

Avoid these head-banging foods - they are migraine makers!

BY SUZY COHEN
Special to the Star-Banner

I suffer with migraines and have to take Maxalt 2 or 3 times a month. My girlfriend says that certain foods trigger these for her, like Parmesan cheese and red wine, but I don't consume either of those. Anything else that can cause them? - GL, Idaho Falls, Idaho

Many foods precipitate disabling headaches, and yes, cheese and wine sit among the foods that I call "migraine makers." Take a look at the following list and see if these could be affecting you:

Caffeine: It actually goes both ways, meaning caffeine can relieve a headache for some people, but in others, it can cause one. If it helps you, then try OTC meds like Excedrin Migraine or brew a cup o' Joe.

Nitrate or nitrite: These are preservatives which open up tiny blood vessels increasing blood flow, which leads to pressure and pain. It's found in processed meats because it produces that fresh, pink color and protects against Clostridium botulinum. It also imparts a 'cured' taste. Avoid bologna, pastrami, pepperoni, corned beef, smoked fish, bacon, sausage and hot dogs.

MSG (monosodium glutamate): It hides the tinny taste in canned foods, and it's often added to Chinese food. MSG is the hardest food trigger to eliminate, and having tried, I know you will drive yourself crazy trying. It's found in soups, diet foods, bouillon cubes, peanut butter, nuts, salad dressing, frozen pizza, donuts, hot fresh baked bread and fast food. It's disguised by many other names such as hydrolyzed protein, calcium caseinate yeast food, hydrolyzed vegetable protein and dozens more.

Tyramine: This amino acid naturally occurs when compounds in foods break down; it's not added to foods. It's a migraine maker because it raises blood pressure in your head, and everywhere. A small amount is found in some chocolates, but larger amounts are found in strong aged cheese like Parmesan, blue, Brie, etc. It's also in beans, red wine and dairy products like yogurt, sour cream, buttermilk. Sauces that contain vinegar deserve mention here: Salad dressing, ketchup, olives, pickles, marinades, sauerkraut and soy sauce.

Alcohol: All forms - including beer, wine, champagne and liqueurs - all expand your blood vessels, increasing pressure in the head; in addition, some alcoholic beverages contain tyramine.

Nightshade vegetables: It's hard to pinpoint if these foods are a problem because headaches (and arthritic flare-ups) could take up to two days to become evident. Tobacco products are on the list of foods to avoid, as well as tomatoes, potatoes, eggplant, cherries, peppers (sweet peppers and chili peppers but not black pepper) and tomatillos.

Artificial sweeteners: Avoid foods and drinks sweetened with Splenda, NutraSweet and Sweet 'N Low if you get migraines, panic attacks or anxiety. I can't tell you how many people have thanked me for relieving their headaches with this trick.
-----

Did you know?

Nasal irrigation devices can help clear the sinuses of mucus, bacteria and pollutants, naturally relieving congestion, stuffy noses and allergies.

This information is not intended to treat, cure or diagnose your condition. Suzy Cohen is the author of "The 24-Hour Pharmacist." For more information, visit www.DearPharmacist.com.

Strategies for a HANGOVER-FREE Holiday Season

------

Old-fashioned remedies remain most effective prevention for hangovers
By Elizabeth Heubeck
WebMD Weight Loss Clinic-FeatureReviewed by Brunilda Nazario, MD

'Tis the season to celebrate -- but beware! One too many glasses of eggnog at the office holiday party, or a bit more bubbly than you anticipated on New Year's Eve, and you're likely to find yourself feeling less than cheerful the day after.

Want to prevent a hangover from dampening your holiday spirits? Read on to discover tried-and-true remedies that work, new methods meant to halt hangovers before they strike, and why too much alcohol causes so much misery in the first place.

Hangovers Explained

If, while nursing a horrific hangover, you've ever asked yourself, "How a couple of seemingly harmless drinks could have led to such misery?" consider this: "Alcohol is poison. The hangover is your body recuperating from being poisoned by alcohol and its metabolites," Aaron White, PhD, assistant research professor at Duke University Medical Center, tells WebMD. Symptoms vary, but can include one or all of the following:

Raging headaches. "Alcohol intoxication seems to produce dilation of the blood vessels that surround the brain, which may contribute to the headache in some people. Alcohol also has an effect on some neurotransmitters, increasing levels of serotonin or histamine that may trigger headaches," says Bruce Hetzler, PhD, psychology professor at Lawrence University.

Dehydration. Ever wake up after a night of heavy alcohol consumption and wonder why you're tongue is stuck to the roof of your mouth? Dehydration, also partly to blame for headaches and nausea, is the culprit. It causes excess urination by stopping the release of a hormone that helps the body hold on to fluid. Also sweating, vomiting, and diarrhea that sometimes accompany excess drinking can cause a person to become dehydrated. The signs of dehydration can be dizziness, lightheadedness, thirst, and weakness -- symptoms that are felt during a hangover.

Fatigue. The day after a night of drinking and revelry, you're probably wiped out. That's because alcohol disrupts sleep. Alcohol can work as a sedative to help promote sleep. But alcohol has an effect on sleep quality. "People who drink alcohol tend to have sleep maintenance insomnia -- you wake up too soon and then you can't get back to sleep," White says. That's not the only problem. "You don't spend as much time in 'slow wave', or REM, sleep," White explains. Vital for normal emotional and physical functioning, REM sleep (the dream phase) typically comprises between 20% and 25% of total sleep time.

A breakthrough study this year by Irish researchers Adele McKinney and Kieran Coyle showed that memory and psychomotor (fine motor) performance remain impaired the morning after heavy drinking, even when blood alcohol levels have dropped to zero or near zero.

Other studies have also shown that alcohol can interfere with normal 24-hour rhythms -- such as normal variations in heart rate and blood pressure seen at night. A racing heart can in extreme cases lead to a heart attack. Increased blood pressure and heart rate during a severe hangover can double the risk of a heart attack, reports Jeffrey Weise, associate professor of medicine at Tulane Health Sciences Center in New Orleans.

Prevention

Before the hangover hits, you can do some damage control. Here are some of the old-fashioned remedies you may have heard of that really work.

Choose your beverage of choice wisely. "A couple of studies show that alcoholic beverages that are mainly just alcohol and water, like vodka and gin, produce less severe hangovers, while other compounds that contain congeners -- brandy, whisky, red wine, to name a few -- tend to produce more severe hangovers," Hetzler tells WebMD. What if you're a beer lover? "Beer has a relatively low congener level, although the heavier the beer, the more congener it contains," Hetzler says.

Eat before you drink. "The alcohol is absorbed more slowly when you have food in your stomach," White tells WebMD. Exactly what should you eat? Whatever you want. "It's a myth that one type of food is better than another," he says.

Pace yourself. White suggests having a nonalcoholic drink between each alcoholic beverage, which helps to maintain a low blood alcohol level, and keeps you hydrated.

Replenish lost fluids. Before you put your head on the pillow, guzzle some water or other nonalcoholic drink, but avoid caffeine. Like alcohol, it has a diuretic effect and may contribute to hangover symptoms.

Take over-the-counter pain relief before the headache hits. Experts warn, however, to avoid acetaminophen (Tylenol), a common aspirin alternative. "Too much acetaminophen is toxic to the liver. Alcohol can disrupt the metabolism of acetaminophen, making it even more toxic to the liver," White says. Although the risk of liver damage from the combination is minimal, it's possible, he explains.

New Hangover Prevention Strategies?

You may have seen ads for products that promise a night of excessive drinking with minimal hangover residue, simply by popping some pills or even changing the way you consume alcohol. But do they work?

As for the hangover prevention pills, many in the medical community remain unconvinced of their effectiveness. "They haven't been carefully studied," Hetzler says.

A few "hangover helper" pills contain a single key ingredient designed to ward off the unpleasant aftereffects of alcohol. Artichoke extract is one of them. While the product manufacturer touts this natural substance's effectiveness against hangovers, scientists at the UK's Peninsula Medical School found artichoke extract ineffective at curbing alcohol's aftereffects.

Of all the hangover helper pills, HPF Hangover Prevention Formula, an herbal supplement containing derivatives of the prickly pear cactus, has shown the most promise. Researchers found it reduces three of nine hangover symptoms: nausea, dry mouth, and loss of appetite. It's believed to work by reducing the body's inflammatory response that alcohol causes.

But skepticism remains high.

"The supplement [HPF Hangover Prevention Formula] is designed mostly to address allergic reactions that cause headaches. It does nothing for things like abstract memory impairment linked with learning, nothing for the central nervous system suppression, the diuretic effect, etc.," asserts Patrick Breslin, an alcohol and drug prevention facilitator at Western Wisconsin Technical College.

"The only evidence is their [manufacturers'] own internal reports. To the best of my knowledge, there's no evidence that there's any supplement you can take that will prevent a hangover. These claims have not stood up to scientific scrutiny by unbiased researchers," White tells WebMD. Incidentally, the study that demonstrated the prickly pear derivative's defense against hangovers was supported by the product's manufacturer.

Vaporized Alcohol

If hangover prevention pills don't work, there's also a whole new way to consume alcohol intended to curb the nasty aftereffects of consumption. The alcohol-vapor machine, or "alcohol without liquid" (AWOL) device, works by turning shots of liquor into an inhaled alcohol mist. The vaporized alcohol then mixes with oxygen and is inhaled through a tube, creating an immediate high and, according to product claims, no hangover.

But is it safe? With AWOL, alcohol bypasses the liver, which normally filters the body's toxins, and goes directly into the brain -- even before reaching the bloodstream. That means someone heavily under the influence of AWOL could very likely pass a breathalyzer test if, in fact, the alcohol hadn't yet reached the bloodstream.

That's why Diageo, the world's leading beer, wine, and spirits company and an industry leader in promoting responsible drinking, recently announced that it supports proposed New York State legislation banning AWOL machines until further research clarifies possible risks. And, at least one New York City suburb has banned AWOL due to concerns over possible health risks.

So where does that leave those of us who want to dodge the hangover, despite having imbibed a bit more than planned? Resort to old-fashioned remedies. "Two aspirin, a glass of water, sleep, and a multivitamin in the morning -- if you can stomach it -- are probably the best things to do," Hetzler suggests.
-----

And so, I wish all of you Safe, Happy and Healthy Holidays. It is hoped that the above professional advice will work well for you, "courtesy WebMD".

Start by making this another Great eekend!

Your Friend,

Jacques

Dr. DEEPAK CHOPRA's "HEALING DUALITY"

Healing Duality

Adapted from The Way of the Wizard by Deepak Chopra (Harmony Books, 1995).

There are two paths in life.
The first path is the acceptance that duality is real, that the good and evil we confront every day are simply fact, and we must do our best to struggle against them.
The second path is to see duality as our choice. Although everything in creation appears to have its opposite, one thing doesn't: Wholeness. The totality of spirit has no opposite because it embraces everything.
To choose the second path, you have to be willing to renounce your struggle against evil. This is the way of the wizard.

There is no doubt that when we see evil we react with fear and anger. From this reaction struggle is born, and because people want evil to go away, the struggle seems to be legitimate. But what if fear and anger are the cause of evil? What if our reactions keep breeding the same cycle, which never ends? With these questions, the second way was born.

SIMPLE SOLUTION: You cannot renounce the duality of good and evil as long as that is what you experience. A deeper experience, one that is beyond words, must replace it. Wholeness and spirit are only words until they become real to you personally.

Reality always means experience; therefore the question is how to experience the realm of light that Merlin spoke of. "Be patient with yourself. The fading away of duality takes time," Merlin said. "And then unity will be born automatically."

Because spirit is always beckoning, there are countless opportunities to come into contact with it. The first steps have already been marked out—be willing to follow the clues of spirit, meditate to find the pure silence within yourself, know that the goal of spirit is true and worth pursuing.

Our free will is what allows us to break out of the cycle of good and evil. The way of the wizard is compassionate, because it solves the problem of suffering as the light of spirit draws nearer.

(I am awaiting Dr. Chopra's permission to repring the above. (S) Jacques)

THE FUTURE OF NORRIS HALL AT VIRGINIA TECH

BACKGROUND

On April 16, 2007 , a student at the Virginia Tech campus in Blacksburg, Virginia shot and killed 32 people and wounded many more before committing suicide.

The tragedy makes it the deadliest school shooting in U.S. history
Most of the deaths and injuries took place on the second floor of Norris Hall, which houses the Engineering Science and Mechanics program program among others

DECIDING WHAT TO DO WITH NORRIS HALL

Norris Hall was closed for the rest of the 2007 spring semester, and was reopened on June 18, 2007.

The building's second floor , site of the shooting, has been reopened for office and laboratory access. But The second floor rooms where the attacks took placed have remained empty and locked

In September 2007, University officials asked a committee to gather suggestions for what to do with the rooms once used for classes…

Over the next few months the 12-member committee of students, faculty and staff received seven suggestions from the university community.

This month (November 15) the Virginia Tech task force narrowed down the final proposals to two.

PROPOSAL #1: Re-Creating a Student-Centered Community,

PROPOSAL #1 calls for using the space to consolidate operations for the school's engineering department and create videoconferencing, research and laboratory facilities for students.

PROPOSAL #2: the Institute for Transformative Learning,

The SECOND PLAN calls for for creating an Institute for Transformative Learning in a portion of Norris where classes were once held and engineering departments had their offices. The institute would house two centers - the Center for Violence Prevention and Peace Studies and the Center for Student Engagement and Community Partnerships.

THE FINAL DECISION???

"Both (proposals) do fit the mission," said Mark Owczarski, university spokesman. "One involves teaching and learning and the other involves learning and service. Both do directly relate to the mission; the question is which one would relate the best. The charge of that task force is extremely difficult," said Owczarski. "Obviously the future of Norris Hall has a very emotional element to it."

The task force's goal is to submit the final proposal to President Charles Steger by Dec. 7, but Ozwarski said that if the task force feels that further deliberation is necessary, the date will be pushed back.

"It's something you can't rush," Ozwarski said. "So many human elements are in this that they want to make sure they get the feedback and consider all the various options. It's a decision not to be taken lightly."

RELATIVES AND FRIENDS OF THE VICTIMS SPEAK OUT
Michael and Jeri Bishop, parents of slain professor Jamie Bishop, are joining with other parents, relatives and friends of the those killed, injured or affected in urging that at least a portion of Norris Hall be turned into "The Institute for Transformative Learning"

"There could be no more fitting tribute to those who survived than to acknowledge the horror that occurred in Norris Hall and to redeem that horror by establishing, within its repainted walls, an "Institute for Transformative Learning".

Though no one will ever forget that morning or the lessons implicit in it, people often have to be reminded repeatedly of matters that they would prefer to forget.

That is why it is important to set aside space in Norris Hall to remember, analyze and prevent further acts of the sort that killed their loved ones.

Even if it starts humbly, the center could grow steadily in size and influence until it worked positive change across our nation and the world.

Please join us in urging President Charles Steger and the Virginia Tech Task Force to favor the option to transform Norris Hall "the Institute for Transformative Learning".

PLEASE HELP US

Below are the email addresses of those who will decide the future of Norris Hall. Please email them and let them know that you support converting parts of Norris Hall into "The Institute for Transformative Learning"

You can copy all of the addresses and paste them into your email address bar or click an address to email them one at a time.

Judy.Alford@vt.edu
deaneng@vt.edu
jbixler@vt.edu
kpdepauw@vt.edu
hochella@vt.edu
adeelk@vt.edu
knocke@vt.edu
mcdonalk@vt.edu
jenowak@vt.edu
sottrowlands@vt.edu
jwm@vt.edu
mmcnamee@vt.edu


In the subject heading of your message:
I support the "The Institute for Transformative Learning" option for Norris Hall.
---------

JACQUES' NOTE:

The above is one of two Comments sent me by the Norris Hall proncipals, in response to my post of 11/29/07 ("The Bravest Man"). The above are the datails, FYI. I regret that the graphics they included cannot be viewed here. If interested, please see their Blog: http://norrishall.blogspot.com/

Today is St. Nicolas in my native Belgium: our version of Christmas with "Le Pere Noel". It is also the second day of HANUKKAH, the Feast of Lights for all the Jews in the world: May your Holidays be Blessed with Joy, Good Health and Peace!

And, to the family of the late Dr. Liviu Librescu, my heartfelt sympathy and support go out to you...This year, may your Hanukkah be a celebration of your own Hero!

Warmly,

Dr. Jacques Girard

8 Winter Tips for Healthy Living

A better diet, a little more exercise -- healthy living is easy if you take it one tip at a time.
by Wendy C. Fries
WebMD Medical NewsReviewed by Jonathan L. Gelfand, MD

Holidays, stress, post-holidays, even more stress -- who has time for taking care of ourselves?

You do! Resolve to follow these eight diet, exercise, and lifestyle tips, and you can be good to yourself this winter -- and all year long.

Enjoy the Benefits of Yogurt

It's creamy smooth, packed with flavor -- and just may be the wonder food you've been craving. Research suggests that that humble carton of yogurt may:

Help prevent osteoporosis
Reduce your risk of high blood pressure
Aid gastrointestinal conditions like inflammatory bowel disease and constipation
Prevent vaginal infections
Ready to take home a few cartons of yummy yogurt? When buying think low-fat, make sure the yogurt contains active cultures and vitamin D, and keep tabs on sugar content.

Help Holiday Heartburn

Getting hit with heartburn over the holidays? Help is at hand! Try these hints and you can stop the burn before it starts:

Nibble: Enjoy your favorite foods -- but in moderation. No need to heap on the goodies (or go back for seconds and thirds!). Packing your stomach with food makes heartburn much more likely.

Know Your Triggers: Certain foods feed heartburn's flame. Typical triggers include foods full of sugar and fat -- think pumpkin pie slathered with whipped cream. Instead reach for complex carbs like veggies and whole-wheat breads --or at least share that dessert!

Get Up: Stretching out for a nap post-meal is a great way to guarantee you'll get reflux. Instead, keep your head higher than your stomach -- or keep right on walking, away from the dinner table and out the door. Light exercise is a great way to prevent heartburn.

Kiss Holiday Cold Sores Good-bye

Holidays: That busy time for toasting the coming year, savoring seasonal sweets, staying up late -- and cold sores?

If you find you're more prone to cold sores (also called fever blisters) during the hectic holiday season, you may be your own worst enemy. That's because lack of sleep, too much alcohol or sugar, stress, and close physical contact (think auntie's smooches) can all contribute to outbreaks.

So, to help keep your kisser cold-sore-free this year -- or to keep from passing your cold sores to others -- try these tips:

Don't overdo the holiday goodies -- maintain a healthy diet.
Get plenty of rest.
Wash your hands.
Don't share food or drink containers.
Discard used tissues.
Don't kiss on or near anyone's cold sore -- and don't let them near yours!

De-Stress With Meditation

The bad weather, the seasonal pace, work: If this time of year has your stress meter spiking, it may be time to close your eyes, breathe ... and get a little repetitive.

Repetition is at the heart of meditation's soothing power. The act of banishing thoughts, focusing on your breathing, and repeating a single word or phrase, fires up your body's natural relaxation response.

And meditation can do more than soothe away stress. Research shows it may help lower blood pressure, boost immunity, reduce PMS symptoms, even aid in fertility and the delivery of a new mom's milk.

Start a Winter Tradition: Family Workouts

Grandparents are in town, a flurry of kids is underfoot, and you're wondering where you'll find time for a quick winter workout. Here's a thought: Why not get everyone involved with these simple workouts?

Walking: It's suitable for young or old, with a pace that's sedate or speedy. Try these ideas to get the gang on their feet:

Do laps at the mall. If you shop, cart your own packages and then unload them in the car after every store.

Disguise the walk as something else. Toss a ball as you stroll, fling a Frisbee, or take the dog to the park.

Instead of driving, walk over to your favorite local restaurant.

Take part in a holiday fund-raiser, like the Arthritis Foundation's Jingle Bell Run/Walk

Make the Living Room Your Gym

When everyone's on the couch chatting, or watching TV -- why not sneak in a little calorie burn, too?

Do crunches: Sit on the edge of the couch, hands gripping the edge at your side, then bend knees, lifting them toward your chest.

Leg lifts: Use the same position as above, but lift your legs straight up, instead of bending them.

Trim those triceps by doing dips off the couch edge.
Build your biceps: Grab a bottle of water or a can of soda and do curls.

Eat Locally
Organic may be today's healthy-eating watchword, but don't forget this phrase too: eat locally.

Some nutritionists think eating locally may be even more important than eating organically. That's because a vital factor in a food's nutrient profile is how long it took to get from farm to table: A head of locally grown lettuce, for example, may be more nutrient-dense than one shipped coast to coast.

Does this mean you should forgo pesticide-free foods when they're available? No, but it's a great idea to make room on your plate for locally-grown goods too, even if they haven't been grown the organic way. Better yet: Eat locally and organic, when you can.

An easy way to get local -- and often organic -- food on the table: Join a CSA (community-supported agriculture). CSAs help you form a relationship with a local farm, which then provides you with fresh, local produce, even milk, eggs, or cheese. Some also function twelve months a year. Find a CSA near you at LocalHarvest.org.

Try These 3 Simple Diet & Exercise Tips

Go Slow: You don't need to do a diet slash-and-burn. If you cut just 200 calories a day you'll see slow (and easy) weight loss. Skip a pat of butter here, a cookie there and you're on your way!

Start Small: Banning junk food from the cupboards or boosting fiber may be your goal, but think baby steps. Switch from potato chips to low-fat popcorn, for example, or toss a carrot into your brown bag lunch.

Just Show Up: Don't feel like working out today? Don those exercise clothes anyway. Still not in the mood? Fine. But chances are good that once you're dressed, you're also motivated and ready to go!

Invest in Your Health -- Literally

If you have a high-deductible insurance plan (deductibles of $1,100 for an individual; $2,200 for a family), you're probably eligible to deposit tax-free cash into a health savings account (HSA).

HSAs help you sock away savings now for medical expenses later. Open an HSA and each year you can stash $2,850 for yourself ($5,650 for a family) -- tax-free. And if you don't use up the balance in your HSA this year, it simply rolls over into the next year, and the next -- and continues to grow tax-deferred. Intrigued? Talk to your human resources department to find out if you're eligible.

Whichever healthy steps you take this year -- eating better, exercising more, saving -- remember they're an investment in you and your future. So follow these steps toward better health -- or take your own. Bank a little more sleep this year. Set aside stressful differences. Stock a healthier pantry. Salt away ... a little less salt. It's your body -- and your future!

SOURCES: Medical College of Wisconsin, Healthlink: "Left Alone, Cold Sores Usually Heal by Themselves." WebMD Feature: "Relief of Heartburn: 10 Hints for the Holidays," "Eat Locally: Community Supported Agriculture," "Meditation Balances the Body's Systems." WebMD Weight Loss Clinic - Exclusive Feature: "10 Ways to Burn Off Holiday Calories," "Family Fitness Across the Generations." Local Harvest.org. WebMD Tips: "Health Simplified: Tip of the Day Archive." WebMD Weight Loss Clinic-Feature: "The Benefits of Yogurt." U.S. Office of Personnel Management: "High Deductible Health Plans (HDHP) with Health Savings Accounts (HSA)," "Benefits Administration Letter." Kiplinger's Personal Finance: "Health Savings Account Answers."

Do High-Fat Foods Disrupt Your Body Clock?

Hello, all!

I found the following report plus comments by Dr. Mercola, who has graciously permitted me to reproduce some of his selected articles, informative enough to share with you. Have a Great Sunday!

Jacques
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Mice that ate a high-fat diet gained weight and experienced a disruption in their circadian clocks, which regulate metabolic functions such as when they go to sleep, wake up and become hungry.

The disruption threw off the timing of the animals’ internal signals, including appetite control. As a result, the mice ate extra calories during the time when they would have otherwise been asleep or resting. For humans, this would be the equivalent of raiding the refrigerator in the middle of the night.

The high-fat diet and resulting weight gain also triggered diminished expression of genes that encode the clock in the brain and in peripheral tissues.

The findings suggest that changes in metabolic state that occur with obesity and diabetes affect not only circadian rhythms of behavior but also physiology.

Past studies have found that a misaligned body clock can throw off your metabolism, and increase your risk of obesity and diabetes.

This represents a “vicious loop,” according to researchers, because once weight is gained, your internal clock is disrupted, and a disrupted clock makes the original problem worse.

"Timing and metabolism evolved together and are almost a conjoined system," said one of the study’s authors Joe Bass, M.D., assistant professor of medicine and neurobiology and physiology at Northwestern and head of the division of endocrinology and metabolism at ENH. "If we perturb the delicate balance between the two, we see deleterious effects."

Sources:
Science Daily November 7, 2007
Cell Metabolism November 2007, Vol 6, 414-421, 07


Dr. Mercola's Comments:
The problem with virtually all diet studies like the one above is that they tend to ignore a profound foundational element of human physiology. The very foundation of their study presumes that all humans have similar food requirements.

If you have been reading this site for a while you will know that nothing could be further from the truth. Some were designed to eat high-fat, high-protein diets while others thrive on low-fat, low-protein diets.

Analysis of these premises becomes a bit more cloudy when you switch to animal models, as they tend to have a more homogenous genetic background, especially the animals that are bred for scientific experiments. The researchers are assuming they can generalize their findings to humans, but for this type of research I do not believe the science supports it.

So Just What Can You Do to Improve Your Sleep Cycle?

Your sleep/wake cycle, regulated by your circadian rhythm (or your body’s internal clock), has evolved over many years. If you violate these very powerful biorhythms, you are asking for trouble.

What may surprise you is that your body has many internal clocks -- in your brain, lungs, liver, heart and even your skeletal muscles -- and they all work to keep your body running smoothly by controlling temperature and the release of hormones.

Your heart rate, body temperature and hormone production vary with your personal internal clock. This, in turn, influences such things as:

The easiest time to detect disease in your body
The times when you’ll be less sensitive to pain
The times when you’ll be more productive at work
However, this is a very delicate system, and it is easily thrown off kilter. For instance, a study back in 1998 found that shining light on the backs of your knees (as opposed to light entering through your eyes as it normally does) can even alter your body’s clock.

Does your diet also impact your internal clock? Definitely.

What you eat sends your body signals about when to wake up and go to sleep. Your meals, which are typically at relatively consistent times throughout the day, also help to reinforce other time-setting activities.

In terms of foods themselves, protein-rich foods help your body to produce chemicals that tell you to wake up. High-carbohydrate foods, meanwhile, produce chemicals that tell you to go to sleep.

This is why jet lag, which occurs when your body's inner clock is out of sync with the time cues it receives from your environment, can be significantly reduced by eating the right foods.

Another questionable aspect of the study is the fact that the mice were kept in darkness for the entire duration.

Changes in light dramatically impact your health and your biological clock. Mice do not typically live in complete darkness, so I question whether this impacted the results.

How to Keep Your Circadian Rhythm in Balance

Aside from being linked to obesity and diabetes, a disrupted circadian rhythm may influence cancer progression through shifts in hormones like melatonin, which your brain makes during sleep. So it’s crucial that you support your body’s natural sleep/wake cycle.

The following tips will help to keep your body’s internal clock running smoothly:

Sleep in total darkness!! If there is even the tiniest bit of light in your room it can disrupt your circadian rhythm and your pineal gland's production of the hormones melatonin and serotonin.

This is the “hidden” secret that most people tend to ignore. This was recently brought to my attention when the highly knowledgeable chiropractor who works in my clinic, Dr. Lloyd Fielder, told me that he never fully appreciated the power of this intervention. He recently installed black out drapes in his bedroom and was shocked at how much better he felt -- it radically improved the quality of his sleep.

So do yourself a favor this holiday season and purchase yourself some black out drapes. You will be shocked at how much better you feel, and you will also radically lower your risk of cancer.

Sleep when it’s dark outside and get up when the sun comes up. This is another largely ignored -- yet vitally important -- health principle. You should at least strive to sleep between 10 p.m. and 6 a.m. This means you should be in bed, with the lights out, by 10 p.m. and be up by 6 a.m. If this is difficult for you, keep in mind that people naturally followed this pattern before the advent of electricity. This has been an important part of Ayurvedic medicine for over 5,000 years.

Avoid working the night shift. It’s been linked to significantly lower levels of serotonin, which may cause sleep problems, anger, depression and anxiety. If you currently work the night shift, I would strongly suggest trying to switch your hours, or at the very least not keeping the night shift for longer than a couple of months at a time (and giving your body a chance to readjust in between).

Courtesy of: Dr. Mercola.com