mardi 31 mars 2015

Tank-obsessed Lakers fans need to recognize growth of Jordan Clarkson

The Lakers got a tremendous performance from rookie guard Jordan Clarkson on Monday night in Philadelphia, but a relatively high volume of fans were left devastated by the Lakers' 113-111 win over the 76ers.



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Dodgers cut Dustin McGowan, add Freddy Garcia, Elliot Johnson

Why, you ask? A very good question. It may not come with the greatest answer but it remains a very good question.



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Comedy Central defends new 'Daily Show' host Trevor Noah after tweets

Comedy Central is backing up its new “Daily Show” host, Trevor Noah, after his social media history came back to haunt him.



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L.A. County tourism jobs grew nearly 6% in 2014, data show

Los Angeles County's tourism industry grew by nearly 6% last year, the highest growth rate of any major job sector in the region, according to new employment data.



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U.S. appeals court overturns death sentence of California man

A federal appeals court unanimously overturned the death sentence Tuesday of a California man, ruling that his lawyer was incompetent during the penalty phase of his trial.



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Marysville Shooting Dad Busted for Buying Murder Weapon

Prosecutors say Jaylen Fryberg's father knew an order of protection barred him from owning firearms.

















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Kaya toast and build your own bowls at Kaya Street Kitchen, the Asian Chipotle

Name of restaurant: Kaya Street Kitchen.



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Kevin Hart to receive Comedic Genius honor at MTV Movie Awards

It's official: Kevin Hart is a genius.



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Tsarnaev Defense Rests Case in Bombing Trial

Accused Boston Marathon bomber Dzhokar Tsarnaev's defense team rested its case after trying to show that his older brother did most of the planning.

















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3 Self-Indulgences You Need to Start Doing Now

We have been taught that to be self-indulgent is an undesirable trait, something that can lead to ruinous behavior. The Merriam-Webster defines self-indulgence as "excessive or unrestrained gratification of one's own appetites, desires, or whims." While indeed many self-indulgences can pack on the pounds or put a major dent in one's relationships or budget, there are also advantages to allowing behaviors that gently pamper and nurture you.



Sometimes it's very proactive to devote the time to making sure your needs get met, especially when these self-nurturing behaviors are healthy and uplifting. I call this raising your permission levels . Self-nurturing, or what Sarah Ban Breathnach, author of Simple Abundance, calls "the hardest thing you'll ever do" demands that we regularly give ourselves permission to take time off, to indulge in simple pleasures, and to provide what is necessary to feed our heart and soul as well as our bodies.



Permission levels can be likened to an internal barometer measuring how much bliss, well-being, success, and love we allow ourselves. In other words, a person with high permission levels is one who is generally having a positive life experience. An individual with relatively low permission levels would feel an overall sense of dissatisfaction. A good indicator of where your permission levels are in relation to self-nurturing and well-being is the degree of anxiety or guilt you experience when you are not being productive, or just spending a day in bed or other forms of indulgence.



3 Self-Nurturing Way to Raise Your Permission Levels




1. Invest in high-quality flavor enhancers for water or herb tea
.



If you aren't getting enough hydration on a daily basis (and most of us are not), this can really impact your mood and energy levels, according to a study done at the University of Connecticut. What really helped me kick up my water consumption was finding flavors that made H2O more appealing. There are commercial flavorings that are loaded with potentially toxic food colorings and flavorings but here are some healthier options: You can find orange blossom and rose-water inexpensively at Indian or Middle Eastern markets; Source out some organic essential oils, like a citrus blend and add a drop or two to your non-caffeinated beverage; My personal favorite is mint-flavored liquid chlorophyll. A few drops in a glass or a squirt in my water bottle is very refreshing as well as potentially an internal deodorant and beneficial supplement according to the Linus Pauling Institute.



2. Take a long soak bath at least once a week.

Showers are quick and efficient but don't allow for one to luxuriate and contemplate unlimited possibilities. One of the precepts of Natural Wellness is to learn to balance busy-ness with being-ness and baths are a great way to schedule some "me" time. Some people find baths as revitalizing as taking a power nap. Baths can be very meditative rituals, especially if you pamper yourself with candles, and fun bath and beauty products.



Dr. Mark Hyman recommends adding one-and-a-half to one cup of Epsom salt and one-and-a-half to one cup of baking soda to your bath, you also gain the benefits of magnesium absorbed through your skin and the alkaline-balancing effects of the baking soda, both of which help with sleep.





3. Spend no less than three to 15 minutes each day practicing deep breathing + reward.


Even if you haven't been able to make meditation a daily practice, doing a few minutes of focused breathing can dramatically improve your health and emotional outlook, according to Dr. Andre Weil. Try to take periodic breaks with the intent of taking at least five deep breaths, imagining that you are inhaling positive, clearing energy and releasing any stress out through the soles of your feet. A surefire way to lock in this life-affirming behavior is to reward yourself with something comforting and nurturing like a handful of pistachios, a square or two of dark chocolate, or a small latte or herbal tea.



LindaJoy Rose, Ph.D. aka Dr. L J has over 25 years as an expert in subconscious dynamics and is a pioneer in the education and certification of hypnotherapists worldwide She currently trains coaches in Holistic Health, Life Makeover Strategies and Subconscious Dynamics through her Natural Wellness Academy specializing in an approach that encompasses Body, Mind and Spirit.



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Renewable energy investment heats up worldwide

From China to Mexico, renewable energy investments are hot.



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Ozzy and Sharon Osbourne list 2 unfinished Hollywood Hills West homes

A pair of unfinished houses owned by Ozzy Osbourne and his wife, Sharon Osbourne, have come on the market in Hollywood Hills West at $1.999 million each.



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Girls' wrestling: Birmingham's Lakiyah Wagoner wins another championship

Junior Lakiyah Wagoner of Birmingham, a two-time California state wrestling champion, won another national championship over the weekend.



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You Are A Good Daughter

When I first began talking to people about my journey with my mother's Alzheimer's -- which I tentatively began to do a couple of years ago -- one of the things I heard the most often was: "Your mother is very lucky to have such a good daughter."



At first, I felt like an imposter.



"I'm really not," I wanted to reply. "I'm so imperfect. I was a challenging teenager. I was so angry at my mother for so long and for so much. I've stayed living in Los Angeles instead of moving back to Massachusetts to take care of her full-time. I could have done less. I could be doing more. Sometimes I don't want to talk to her on the phone because it hurts. I've been selfish. I am selfish. I'm not a good daughter. I'm not good enough."



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Rebellious teenage me





When my mother was two years into her illness, she began to cling to a couple of stories which she would repeat ad nauseam. One of them was about my sophomore year of high school when I went through a rebellious streak and began cutting class and hanging out with "crooks and thugs" in Harvard Square. She would begin talking about this brief period of my adolescence and what began as a reference or retelling would quickly escalate into more. The old rage -- which was a part of what I'd been trying to escape at 16 years old to begin with -- would come back into her eyes and her voice and no matter how I tried to change the subject, she wouldn't be deterred. She would scold me. She would become shrill and screamy and loud.



In response to her circular, repetitive reproaches, I would eventually become so frustrated that I would snap. I would lose my patience; I would turn back into that angry 16-year-old girl on the inside, filled with resentment and blame. Once, after days on end of it, I went so far as to tell her -- quite loudly, if not actually yelling -- "You have to stop! You have to stop! That was 10 years ago, you have to have to have to stop talking about this! What do you want me to do? I was 16. You have to stop!"



In that moment, I certainly didn't feel like a good daughter. I didn't feel like an imperfect daughter. I felt like a terrible person who was yelling at my mother who has Alzheimer's and couldn't help herself.



After the last essay I wrote, I received many heartfelt comments and messages from women thanking me for writing it. In turn, they shared with me their own painful and bittersweet experiences with a loved one who suffered or is suffering from Alzheimer's disease or another terminal illness. Each and every kind and empathetic word and story was a beautiful spot of blossoming pain and love on my heart. But the ones that stood out to me the most were the ones in which the writers confessed to me that they, too, had had very difficult relationships with their mothers before they became ill. Many of these messages had a sense of being whispered, a sense of relief in the confession, an echo of guilt. Message after message of women telling me, "It was the same with my mother. Thank you for writing about it. That was the part of your essay that meant the most to me."



I realized that we are all afraid that we are bad daughters. That even if it is our mothers who have Alzheimer's and not us, a part of our minds are also stuck on the past and we are wracked with guilt in the present. That we are filled with shame for the selves we used to be and those selves inside of us that still are. And that goes for all women, I think, who have had a rocky past with their mothers. Even if their mothers don't have Alzheimer's. Even if their mothers aren't sick at all. Even if their mothers hurt them and have continued to hurt them so badly that they've had to cut ties.



But to all of these women, to all of you, there is something that you need to hear. Something that you need to hear so hard that it becomes a physical force, a stamp, that you feel imprinted on your heart.



You are a good daughter.



If you have loved your mother enough to feel the pain of her hurting you, and the pain of you hurting her, you are a good daughter. If you have tried to forgive her, even if you haven't been able to so far, you are a good daughter. If you have ever striven to do the very best that you can, even under challenging circumstances, you are a good daughter.



And it's OK.



It's OK if your relationship was challenging. It's OK if your relationship was awful. It's OK if you said things or did things that you aren't proud of, of which you are ashamed, that you wish you could take back. It's OK.



Guilt is among the most visceral of human emotions and too often, because of its very nature, we push it down until it becomes a near-permanent part of us. It becomes something that rattles around in the background at all times and then, every so often, flares up painfully like a chronic illness that our immune systems mostly suppress but can't quite shake. I believe that it takes so much soothing, deep breathing and self-forgiving, again and again and again, to heal your guilt. And especially if you are grieving. Because guilt is so painful and cuts so deeply that it is well known to be an integral part of grief.



So I will say it again. Because I want you to know it so much that you feel it in your bones and your heart and your teeth and your skin and every part of you that hurts.



You are a good daughter.



You are a good daughter. And it's OK.



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Rebecca Emily Darling is a writer, artist, vintage seller, and sometimes actress living in Los Angeles. You can follow her on twitter, facebook, and instagram, and you can take a peek at her vintage treasures here.



Photo by photographer and illustrator Caroline Moore.




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How to Cope With a Bad Job (Without Losing Your Mind)

Most of us have probably created a "My Job Sucks, Make It Feel Better!" playlist at one point or another. There are many subtle and varied options for the discerning disaffected peon - 'Sixteen Tons' for the under-appreciated and prospect-less; 'Take This Job and Shove It' for the more assertive malcontents; and for the pacifists among us, maybe just a plaintive, '(Lord I) Feel Like Going Home'.



Everyone has moments of frustration, however much they may love their job - statistics indicate that the average length of a work-related moment of frustration is about forty years, so one option is to just hang in there and wait for retirement (disclaimer: this statistic may be a lie). Quitting a job, especially a secure and well-paid one, is a nuclear option which may not be available to everyone - for example, those whose wallet-based photographs of famous Americans have been replaced with photos of their kids. What can you do when you've loaded sixteen tons and you feel like going home, but there's no opportunity to tell your boss, "Take this job and shove it!"?



Both psychology research as well as field research based on crowd-sourced psychometric data collected by such companies as Good.Co and Cangrade support two ideas, both of which are suspiciously simple on the face of it. One is that people are happier in jobs where the culture, people, and everyday working experience matches their own preferences and values. The other is that some people are by nature better equipped to handle problems relating to poor cultural fit, which is the biggest single factor contributing to job dissatisfaction.



How to cope with a bad job



There are numerous ways to handle poor cultural fit without requesting your boss to insert your job vigorously into his or herself. One technique is to tolerate the unpleasantness until you retire or - more likely given that poor cultural fit is associated with increased stress and health risks - expire, gibbering, in a dusty corner of the office (disclaimer: this is not a recommended approach). Alternatively, depending on your particular set of characteristics (i.e. strengths and weaknesses), there are two less soul-destroying options, both of which require a bit of flexibility and innovative thinking.



The key to surviving a bad job is knowing this: if your workplace makes you unhappy, you have two options: the option to try to change it, the option to change yourself, or a little of both. Another way of looking at it is to accept the things you can't change, and change those you can.



Change what you can



If you can approach the powers that be with suggestions for changes to the working environment which benefit the whole company (as well as you!), they might just listen. Thankfully, it's no longer 1952 and many companies have finally come to embrace the importance of individual differences, recognizing that organizational culture is dynamic, fluid, and reciprocal - an evolving entity which responds to influences from the top down and from the bottom up. The key here is to know what works for you, and what level of compromise you're willing to accept - it's impossible to ask someone to fulfil your needs when you don't know what they are.



That being said, not all organizations or particular jobs have a level of flexibility which permits this kind of change, and it would be irrational to suggest that everyone can simply go into work and tell their boss how things are going to be. There are some lucky people who can get away with this by virtue of their own character or their boss's, but for most of us, this will result a scenario that goes from you saying 'take this job and shove it', to your boss saying 'I'm taking your job and shoving you out of the window'.



Actively accept the things you can't change



That said, nobody is really powerless in their organization, no matter how low down the pecking order they might be; your own attitude and perspective is always something you can control. Like the song says: they can't take that away from you. If your workplace is unfixably horrible, the fastest way to improve your situation is to accept it - not passively, but actively.



Consider ways to tolerate your situation better: improvements you can make within whatever limitations are imposed on you to make your everyday experience of work more enjoyable, no matter how small. Have something nice for lunch, take a walk in a park, put a comforting photo on your desk, make funny or motivational desktop backgrounds for your computer during breaks, or even print and hang a few motivational images, like this Career Happiness Manifesto.



The key here is to remember that work pays you; it doesn't own you. What matters most - in the workplace and everywhere - is not the place but your attitude towards it, and that is always within your own power.



"They call it work for a reason..."



Why does this all matter so much? Surely if you hate your job it's no big deal; don't most people collect their paycheck while dreaming of retirement? After all, your Aunt Mildred never fails to remind you that, "they call it work for a reason" - so aren't we supposed to be miserable at work? Well...no, unless you're a masochist, obviously.



The idea that suffering is somehow a good thing was invented to make people feel less bad about suffering being an inescapable part of life, but that doesn't mean we have to go looking for it. A job isn't just a job; it's a part of our self-identity, and when people are in jobs they hate, this impacts how they feel about themselves generally. Self-awareness and the capacity to take personal responsibility for our actions are crucial to fulfillment. As Viktor Frankl, psychotherapist and Holocaust survivor, wrote in 1946, "Ultimately, man should not ask what the meaning of his life is, but rather he must recognize that it is he who is asked."



What's your answer going to be?



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Well: Ways to Prevent Injuries in Falls

Exercise and vitamin D supplements may help prevent injurious falls in older adults, a randomized trial found.

















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A New Strain Of Enterovirus D68 May Be The Cause Of Recent Childhood Paralysis Cases

Scientists have linked a specific strain of the respiratory illness enterovirus D68 to the previously-unexplained rash of childhood paralysis and muscle weakness that struck dozens of children between 2012 and 2014.



Researchers found the genetic imprint of a relatively new strain of enterovirus D68 -- B1 -- in children who developed acute flaccid myelitis (paralysis or muscle weakening) after having a fever or respiratory illness. After checking patients' respiratory secretions, blood and cerebrospinal fluid for a variety of different pathogens, they couldn't find any other probable cause of the paralysis in these children.



While this study strengthens the link between EV-D68 and sudden paralysis or muscle weakening in pediatric patients, it doesn't definitively establish the virus as the cause of acute flaccid myelitis. Nor does it explain by which mechanism EV-D68 may cause paralysis. But the finding points to the urgency for further research of EV-D68 and a possible vaccine, said lead researcher Dr. Charles Chiu, director of the Abbott Viral Diagnostics and Discovery Center at University of California, San Francisco.



"Given that none of the children have fully recovered, we urgently need to continue investigating this new strain of EV-D68 and its potential to cause acute flaccid myelitis," said Chiu in a statement.



Chiu also found that among siblings who caught a genetically identical strain of EV-D68, only one of them went on to develop acute flaccid myelitis, which indicates that not everyone who contracts this certain strain of EV-D68 will have the same reaction.



"This suggests that it's not only the virus, but also patients' individual biology that determines what disease they may present with," explained Chiu.



The study examined 48 pediatric patients: 23 had confirmed enterovirus-related diseases and 25 had acute flaccid myelitis. Chiu found genetic traces in EV-D68 in 12 out of the 25 who had been struck by acute flaccid myelitis, and saw they were all part of the same B1 strain. He speculated that they were only able to find trace amounts of EV-D68 in some patients because fluid samples were taken from the children about one week after the onset of respiratory symptoms, which may have been too long to wait for more robust samples.



The B1 strain of EV-D68 emerged around four years ago, and is similar to other viruses like EV-D70 or poliovirus, which cause nerve damage and paralysis. It was the most dominant strain of EV-D68 circulating during the 2014 outbreak, and only a small minority of children -- 115 across 34 states -- went on to develop paralysis or muscle weakening between Aug. 2014 and Mar. 2015, according to the Centers for Disease Control and Prevention.



Babies, children and teens, particularly those with asthma, are especially susceptible to the disease because they're less likely to have built up immunities against the disease. Symptoms can start out mildly (fever, cough, sneezing, body aches) and progress to wheezing or difficulty breathing. Currently, there is no vaccine for EV-D68.





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What 3D Facial Imaging Can Reveal About Your Aging Process

By: Laura Geggel

Published: March 31, 2015 06:30am ET





It's no secret that most people accumulate wrinkles on their faces as they age. But now, a 3D analysis of those wrinkles and other signs of aging could reveal a person's age based on only an image of his or her face, a new study finds.






The researchers also found that levels of several biological markers in people's blood are associated with the markers of aging that appear on people's faces. For instance, women with older-looking faces tend to have higher levels of "bad" cholesterol, the researchers found.






"3D facial images can really tell your biological age," said the study's senior researcher Jing-Dong Han, a professor of computational biology at the Chinese Academy of Sciences and the Max Planck Partner Institute in Shanghai. "It's really more accurate than a physical exam." [8 Tips for Healthy Aging]






In the study, the researchers used a special camera, called the 3dMDface System, to take 3D facial scans of 332 Chinese people. The scientists also collected blood samples from the participants, who ranged in age from 17 to 77 years old.






An analysis of the 3D scans revealed several patterns: As a person grows older, the mouth grows longer, the nose becomes wider, the forehead narrows, and the distances between the mouth and nose increases, the researchers found. The corners of the eyes also droop with age, likely because of gravity's relentless pull, the scientists said.






Moreover, young faces are smoother and thinner than old faces, while old faces have more sagging and fat accumulation and fuller cheeks than young faces, the researchers wrote in the study.






Modeling age






The researchers created a mathematical model to calculate each person's age based on the 3D scans. Results showed that people younger than 40 can look up to six years younger or six years older than their actual ages, based on their facial features. So, people who are 30 years old might look as young as 24 or as old as 36.






Variation increased in people older than age 40, meaning that some people looked much younger, whereas others looked much older, making it harder to determine their true ages, the researchers said.






This new model could help identify which people are aging physiologically faster, or slower, than their chronological age suggests, the researchers said.






It may also help doctors tailor treatments for individuals, Han said. For example, fast agers, meaning the people who have reached physiological ages that are older than their chronological ages, could perhaps receive treatment more suited for older people, she said. (For example, older people with cancer usually receive smaller doses of chemotherapy than younger people do, she said.)






The biological indicators in the participants' blood samples also showed age correlations with people's faces. Women with older-looking faces tended to have higher levels of "bad" cholesterol. In men, those with older-aged faces tended to have lower levels of albumin, a protein found in blood plasma.






Moreover, high levels of "good" cholesterol and albumin were associated with reduced fullness in the cheeks and the regions below the eyes in both men and women, the researchers said.






"But so far I don't know if this is causal or a mere correlation," Han said of the blood biomarker results.






Still, the new model shows that 3D facial imaging is a better predictor of a person's true age than current blood profiles, Han said.






The results are likely to vary among people of different ethnicities, however, said Dr. Jean Carruthers, a clinical professor of ophthalmology, who specializes in facial cosmetic surgery at the University of British Columbia in Vancouver, who was not involved in the study.






"I liked their concepts of slow and faster agers, but more work will be needed to correlate the future health of these subjects with their facial parameters over a period of time," Carruthers told Live Science.






Han agreed, and said that she has collaborators in the United States who are interested in collecting American samples. In the future, Han and her colleagues may also look at other biomarkers, such as microRNA expression, and see whether they are tied to aging.






The study was published online today (March 31) in the Nature journal Cell Research.






Follow Laura Geggel on Twitter @LauraGeggel . Follow Live Science @livescience , Facebook & Google+ . Original article on Live Science.









Copyright 2015 LiveScience, a Purch company. All rights reserved. This material may not be published, broadcast, rewritten or redistributed.

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Why We Blame Strange Events On The Full Moon, Even Though We Know Better

Have you ever experienced something out of the ordinary and found yourself thinking, "It must be the full moon"? You probably need to read this.



For centuries, the moon has been a socially acceptable explanation for any number of odd events. Some hospital workers even believe that there's a correlation between the full moon and the number of people admitted to emergency rooms or babies born.



But a new data analysis confirms what scientists have long known: The idea that lunar cycles exert any meaningful influence on human affairs is sheer lunacy.



The study, published earlier this month in the journal Nursing Research, revisited a body of research that found no link between moon cycles and hospital admissions or births. The studies also showed no correlation between moon cycles and patterns of criminal behavior, menstruation, depression, car accidents, surgery outcomes and other events sometimes thought to be associated with the full moon.



"Analysis of the data shows conclusively that the moon does not influence the timing of hospital admissions. This result is consistent with dozens of other studies spanning several decades," the author of the study, UCLA astronomer Jean-Luc Margot, told The Huffington Post in an email. "The Moon is innocent."



So why is it still so common for rational people to blame strange events or unfortunate occurrences on astrological happenings? Margot suggests that it has something to do with a common thinking error known as the "confirmation bias," which causes people to interpret information in a way that supports their pre-existing beliefs.



"We have a tendency to interpret information in a way that confirms our beliefs and to ignore data that contradict our beliefs," Margot said. "When life is hectic on the day of a full moon, many people remember the association because it confirms their belief. But hectic days that do not correspond with a full moon are promptly ignored and forgotten because they do not reinforce the belief."



But these beliefs aren't just frivolous, Margot explained -- they can be dangerous. Confirmation bias can fuel a number of other dangerous ideas, such as climate change denial and anti-vaccine movements.



"Beliefs often dictate actions, and the societal costs of flawed beliefs are enormous," Margot said. "Take the example of the anti-vaccine movement. Vaccine-preventable diseases are killing people because of beliefs that are out of step with scientific facts."



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UCLA's Randall Goforth gets year of eligibility back

UCLA safety Randall Goforth has been granted an extra season of eligibility.



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3 factors that make Indiana's religion law different from other states'

Indiana's Religious Freedom Restoration Act, signed by Gov. Mike Pence late last week, is virtually identical to a Clinton-era federal law as well as statutes on the books in 19 other states. Nowhere does the Indiana law explicitly authorize discrimination. Yet critics from Tim Cook of Apple...



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Fox renews 'New Girl' for a fifth season

"New Girl" will be back on Fox for a fifth season.



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For Your Liver's Sake, You Should Probably Keep Drinking Coffee

More than half of American grown-ups drink coffee every day. Their non-sipping counterparts may want to follow suit.



The health benefits associated with drinking coffee are plenty: The brew is packed with antioxidants and downing a cup can help wake up the brain and make a person feel more alert and focused. A new report published by the World Cancer Research Fund found that the apparently magical liquid can also decrease a person's risk for liver cancer.








The numbers are pretty significant: Researchers found that a consistent love for coffee could lower liver cancer risk by 14 percent. As part of ongoing research for the Continuous Update Project, a research team at Imperial College London analyzed 34 existing global studies about how diet, nutrition, physical activity and weigh relate to cancer risk and survival. Collectively, the studies covered approximately 8.2 million adults and 24,500 cases of liver cancer. Researchers are not sure why coffee might protect against the disease, but they hypothesized that certain compounds in the beverage could help to fight toxins. "Both coffee and coffee extracts have also been shown to reduce the expression of genes involved in inflammation, and the effects appear to be most pronounced in the liver," the report reads.



Researchers also found that those with an alcohol habit benefited from the addition a coffee habit: Those who consumed about three alcoholic beverages a day could reduce liver damage, ultimately lessening their risk for liver cancer.



H/T: Grub Street



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4 Simple Steps to Supercharge Your Runs and Your Brain With Mindfulness

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Photo Credit: Kennan Harvey, www.kennanharvey.com





It seems mindfulness is all over the news these days, whether here on HuffPost, on 60 Minutes, or on the cover of your favorite magazine. It's an ancient technique with modern adaptations, backed by science, to help you de-stress and rewire the mind, literally changing the brain, for greater success and happiness, and there's almost no end to the benefits of being more present and aware.



Like the old expression to kill two birds with one stone (sorry birds), adding mindfulness to exercise helps you boost both your mental and physical fitness at the same time. And exercising mindfully helps you get in the zone, making exercise easier, more enjoyable and energizing. Instead of feeling exhausted after a workout, you finish feeling exhilarated, revitalized, and ready to go. Mindful running recharges body, mind and soul. At MindfulRunning.org we have a whole program on it.



Running mindfully is also in many ways like yoga. It helps you gain awareness of your body while reducing stress and shutting off the mental chatter. At the same time there's the added cardiovascular, weight loss, and strength-gaining benefits of forward motion. And if you're outdoors, you also get the mental massage and brain-boosting benefits of changing scenery. Running or walking outdoors, particularly through a park, forest, or along the water's edge, can calm, quiet, and recharge the mind, helping you think and move at your best again.



Here are four simple steps to incorporate mindfulness into your workouts whether you are indoors or out.



Step 1: Focus on your breath.



This is the simplest way to quiet the mind and give it some much-needed rest.



It's also the No. 1 thing you can do to access that elusive zone or where runners experience the runner's high feeling. While it's typically associated with running outdoors, you can get it on a treadmill too. And it has other massive benefits for your body as well, particularly if you practice deep, diaphragmatic, nasal breathing -- a fancy way of saying, Breathe slowly and deeply through your nose down to your belly.



Breathing deeply and slowly through the nose triggers the parasympathetic nervous system, known as the "rest and relax" response. This keeps stress hormones at bay, reduces inflammation, relaxes muscles, increases available oxygen and gives you greater endurance. It can also help lower your heart rate and blood pressure, both during and after workouts.



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Conversely, breathing fast through the mouth (aka gasping for air) triggers the sympathetic nervous system, known as the fight-or-flight response. Ironically, this can reduce available oxygen, constrict blood vessels, tighten muscles, raise your heart rate and blood pressure, and raise your dreaded cortisol or stress hormones levels, thereby increasing inflammation.



Step 2:

Focus on your form.



This helps rewire and strengthen the mind to keep you in the present moment.



Pay particular attention to your leg speed, lightness and symmetry. Ask yourself:



1. Am I taking short, quick, quiet strides? Listen or watch in a mirror to see. The shorter and faster you step, the less bouncing and impact.



2. Are my arms and legs moving forward, or swinging in or out? The more they're pointed and moving forward, the less stress and strain on your joints, back and neck.



3. Am I moving symmetrically? Watch for one arm lower than the other, one leg's that's turned out (neither should be), landing differently with each leg, or carrying something in only one hand. If you spot this, then you're running inefficiently and potentially creating future injuries. Work to run balanced, smooth and even.



2015-03-07-1425686908-2563099-mindfulrunningfocusonyourform.jpg



Step 3:

Work to bring your breath and movement into sync.



This dramatically calms the body and is a great way to get you in the zone.



When you're focused on these two things in tandem, there's little room left for extraneous thoughts. Start by counting your footsteps, then timing them with your breath. For example, you might take three steps for every inhale and three for every exhale. Where you start isn't important, but work to take more steps per breath, which gradually relaxes the mind and body. Can you take four steps for each inhale and each exhale, or even five? Extending the breath makes you more efficient at using air. This lowers your heart rate and helps quiet your mind. While it takes time to adapt, it dramatically improves fitness. By springtime, you'll find yourself running faster while breathing lighter!



2015-03-07-1425686945-7270736-mindfulrunningsyncyourbreathmovement.jpg



Step 4:

Focus on dropping your thoughts.



This gives us many of the great benefits of meditation, particularly for the mind.


In general, it's only brief snippets in life where our minds aren't racing and we're truly present in the moment. But by dropping our thoughts as we run, we gain access to many of meditation's great benefits. Imagine greater patience, compassion, creativity, focus, and clearer thinking, all coming from your runs! You'll begin to experience this, plus more relaxed running, reduced tension, and a better ability to see obstacles on your path before you step on them. And ironically, after dropping your thoughts, often your most earth-shattering, million-dollar making, dramatically-improve-your-life ideas come to you just after you've finished your run -- so keep a notebook handy!



If you've studiously gone through steps 1, 2 and 3, then by now, there shouldn't be too many thoughts to drop. If a thought does sneak up, practice catching it, letting it go, then going back to your breath. Think of a thought as an unwanted ball lobbed your way. Don't worry about the ball, dwell on it, or hold onto it. Just catch, release, and breathe.



And don't worry about how many thoughts come up. Simply use each thought to strengthen your mental muscles. So make it a game. Work to see how long you can go between lobs. In the beginning perhaps it's only a few steps between thoughts, but with practice, it may become a minute, a mile or more! This relaxes mind, body and soul, giving you more patience, calmness and clarity of mind for everything in your day.



2015-03-07-1425686995-5934767-mindfulrunningdropyourthoughts.jpg



When this clicks, running and exercise become doubly precious. Because now you're literally entering the meditation zone, getting all the great benefits of quieting your mind as you run, walk or workout. This means a healthier you from the inside out, and a more resilient you, one that's capable of handling more stress or challenges ahead, and one that helps you be less judgmental of anything that comes your way. In essence, you're putting fuel back in your tank and having it on reserve for when you need it.



Meditating while you move also gives you greater satisfaction and joy from your workouts. This boosts your motivation, making it easier to run and fit your exercise in. And just think of how great you'll feel as you fly along in the zone, with smoother form, greater fitness, and a stronger, healthier, happier mind. Then when you're back at home or at work, you'll feel more refreshed, clearer of mind, and more productive too!



So give it a try today and check out mindfulrunning.org for more mindful running tips and videos.



Be mindful, have fun, and run free!



Best-selling author Michael Sandler has been a professional athlete and coach for over 25 years, most recently developing and spearheading the Mindful Running Movement through MindfulRunning.org and RunBare.com. Having survived and thrived after two near-death accidents left him with twin titanium hips and femurs, he has a contagious positive can-do attitude and is passionate about helping others discover their true-nature, tap into their inner wisdom, heal, and run like they've never run before! Together with his wife Jessica Lee, they've created the Mindful Running Training Program, and travel the world coaching, teaching, and cultivating mindfulness. Follow them on Facebook, Twitter, and Google Plus.



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Gratitude for the Gifts of Life's Challenges

When I was 10-years-old, my baby brother was born. This blessed event threw me into a state of emotional turmoil. Feelings of love and hate raced through my mind like a brazen cat chasing a nervy, intruding mouse.






I adored this exquisite little brother and longed to hold and care for him. Simultaneously, I resented his arrival -- now I had to share my mother's overstretched attention with him and three other siblings.






To confess to feelings of "hatred" was out of the question. In a quandary about what to do, I resolved to keep a diary on a small pad of paper hidden between blue plastic covers. In silent, secret letters, I could express taboo feelings and thoughts, raw emotions, feelings of love, pride and resentment, as well as record my brother's milestones: the first day he sampled a banana, the morning he sat up by himself, the day he mastered his first steps.






The private confessor was magical in its ability to relieve distress, any time of the day or night. Giving form to these thoughts seemed to validate them and at the same time allow them to be tossed aside.






When I was 12-years-old, my parents separated. Once again, the writing tool seemed like a life jacket to buoy me over a raging tsunami. I could acknowledge my thoughts without having to share my feelings and possibly exacerbate my parents' tense situation.






I didn't understand how jotting down thoughts converted into relief and a sense of power and control until years later I discovered the work of the great philosopher and psychologist William James. James viewed the mind/self as divided into two parts: 1. the aspect (of mind) that participates and registers the experience in the moment and 2. The (aspect of) mind that reflects on the experience after it has occurred. In essence the writing tool was an expression, an expansion of the observer.






James' clarification of the mind split into experiencer and observer imputed an ability of power to control and the possibility of change. If a person revisited an event he might be able to see the role he played in it. Going a step further, she might perceive her potential to alter her behavior and affect a different outcome.






In the early days of civilization, we humans believed we were at the mercy of the gods -- they determined our fate. We couldn't conceptualize that we could control our destiny, at least to a certain extent. But the course of human development has shown us that we possess the power to change. The reflecting/observing part of our brain imbues us with this potential.






Along the lines of James, David Brooks, the New York Times journalist, wrote a column about a "sense of agency" that applies to people who recognize the control they exert in their lives. These people hold the reins and steer their life course. (I realized that the writing tool places a person in the driver's seat of her life, granting the ability to take charge.) By contrast a person who lacks "agency" feels jostled about, acted upon by outside forces, similar to how we experienced life in the days of early civilization.






Another turning point came when I was 20-years-old. I had just finished the first year of med school in Puerto Rico and had been living with my father and his family when, without warning, he announced that I'd have to move out. What seemed disastrous at first proved a great blessing.






At first, I thought about returning home to New York City, but I realized I'd be abandoning my goal to become a physician. I needed to reframe my approach to think more like a ballplayer and to keep an eye on the game in order to score. My goal was to become a doctor; my intention wasn't to live with my father.






I was most fortunate to find human angels in my path. In searching for a place to live, I knocked on the door of the YWCA on Ponce de Leon Avenue in Old San Juan. A kindly woman opened the warped, wooden door of the Y, a rambling unpainted structure that looked as if it might be blown away by the next big hurricane. I shall never forget Mrs. Rodriquez, a short, middle-aged woman with wavy, salt-and-pepper hair, a pixie face and twinkling brown eyes. When I explained my situation, she immediately recognized that I needed a quiet place to study and assigned me the only single room available. (Mercifully, the Y remained standing for several years for which we residents were infinitely grateful.)






Once out of my father's house, I was both frightened and thrilled to have freedom to come and go, no longer having to rely on Dad for transportation. Because of my pierced ears, brightly colored clothing and ability to enunciate Spanish phrases, I passed as Puerto Rican. I basked in my newly- acquired identity. Gaining facility with the Spanish language helped me communicate with Spanish-speaking patients once I returned to the States.






Another miracle occurred when I met an American physician who was vacationing with his family in Old San Juan; he wrote me a letter recommending me to a medical school in Philadelphia where I could move to be closer to my mother and siblings.






In summary I'm grateful for what I've discovered in the face of some challenging circumstances.







  1. The writing tool and the ability to observe myself.

  2. To think like a ball player, to keep an eye on the goal to overcome obstacles.

  3. The discovery of human angels who appear at unpredictable moments and add blessings, pleasure and excitement to the journey.






This blog post is part of a series for HuffPost Gratitude, entitled 'The One Thing I'm Most Thankful For.' To see all the other posts in the series, click here To contribute, submit your 500 - 800 word blogpost to gratitude@huffingtonpost.com.



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Etan Patz's mom testifies about suspect defense hints is real killer

The mother of Etan Patz, a 6-year-old boy who vanished on his way to school more than 35 years ago, retook the witness stand Tuesday in the case of her son's accused killer as the lengthy trial neared its end and prosecutors began presenting witnesses to rebut the defense's case.



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Thai leader calls for ending martial law but seeks sweeping new powers

Thailand's coup leader-turned-prime minister on Tuesday called for an end to martial law, to be replaced with sweeping authority for himself that human rights advocates likened to absolute power with impunity.



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UCLA's Jim Mora talks about Adrian Klemm, Tom Bradley

UCLA Coach Jim Mora had to deal with questions about two of his assistant coaches after the first day of spring practice Tuesday.



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FBI identifies man killed in police shooting outside gate to NSA complex

Authorities have identified one of the two men who were shot at by police after they attempted to enter the National Security Agency complex at Fort Meade, Md., on Monday morning.



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Public favors talks with Iran but wants Congress involved, polls find

As negotiations continue over Iran's nuclear program, Americans are receptive to talks but skeptical about their ultimate success, several new polls show.



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Co-Pilot Told Lufthansa in 2009 of 'Severe Depression'

The airline said it had gone back to German investigators to provide additional information.





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Helen Mirren, not her accent, takes a hit of helium with Fallon

Helen Mirren and her posh accent hold up -- even on helium.



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City Section Hall of Fame induction ceremony set for April 26

Forty-four individuals will be inducted into the Los Angeles City Section Hall of Fame during a dinner on April 26 at the DoubleTree in Culver City.



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The strange, true tale of the naked bookseller

In Quartzsite, Ariz., at the sprawling Reader's Oasis bookshop, readers can purchase their books from a man known as the naked bookseller. Also known as Paul Winer or Sweet Pie, the naked bookseller has been selling books for 24 years.



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Competition for starting quarterback job begins at UCLA

Day 1 of the UCLA quarterback competition was off to a routine start as the Bruins opened spring practice Tuesday.



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Lubitz Told Flight School in 2009 of 'Severe Depression'

The airline said it had gone back to German investigators to provide additional information.

















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5-Year-Old Shooting Victim Feted at Pirate-Themed Party

Donovan Lyles Jr. was struck by a stray bullet from a random shooting. He lost his eye but not his spirit.



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Why Some Enterovirus Patients Develop Polio-Like Paralysis

Children with paralysis might have been having a strange immune response.



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Tiger Woods reportedly visits Augusta National before the Masters

The clues are starting to add up -- it looks like Tiger Woods is planning to play in the Masters.



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Alleged Rape Victim Dies in Fire Before Suspect's Trial

Two of the people who died in the fire were identified as William E. Schmidt, 63, and his granddaughter, the 10-year-old suspected rape victim.

















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Three Cops Injured in Dramatic Virginia Car Chase

The woman, who was wanted in Arlington County for credit card theft, forgery and driving-related offenses, made several U-turns during the pursuit.





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Average child will receive £56 worth of Easter eggs and consume 8,000 calories this weekend

Children receive an average of eight eggs over Easter, which they eat over four days, a survey by vouchercloud.com found. This equates to 8,000 calories, on top of their normal meals and drinks.



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With 'The Wiz,' Cirque du Soleil looks to leap onto Broadway

NBC's broadcast of "The Wiz," which is set to air this fall, will serve as a platform for Cirque du Soleil to catapult itself onto Broadway.



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Barbara Walters returns to TV on ID's 'American Scandal'

Barbara Walters’ famous chats with the infamous have found a home on cable network Investigation Discovery.



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Clippers vs. Golden State Warriors preview

The Clippers will host the Golden State Warriors at 7:30 p.m. Tuesday at Staples Center.



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De La Soul reaches Kickstarter goal for new album

Just a day after passing the hat for contributions toward a new album, De La Soul has met their goal.



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Hope For Some of the World's Most Vulnerable Children

When I visited the Sivile Primary School in South Africa's Western Cape, I was struck by a feeling. It was a feeling of the vulnerability of the children all around me, who are put at huge risk every single day. It is a threat and a risk they face for what should be a simple journey. Yet, they are placed in harm's way just for trying to get to their school to gain an education.






Right in front of their houses in the very poor neighbourhood of Khayelitsha, sits a high speed road -- the Jeff Masemola Highway. It's a road that brings trucks and cars at 90 km/h right through the settlement, the traffic rattling the corrugated iron roofs of the shacks where the children live. And it is a road that brings fear and misery every day to the schoolchildren of Sivile Primary.






I visited the Sivile Primary last year for the launch of the Safe Schools project, which I am privileged to be involved in as part of my work campaigning for the UN Decade of Action for Road Safety. The project is the first of its kind in South Africa, but is in line with similar initiatives supported by the Road Safety Fund globally, including in Tanzania, Mexico and Costa Rica.






When you stand at the Jeff Masemola Highway outside the school, you appreciate the difficulty the children of Khayelitsha face as they try to get to school early each day. Hundreds of children stand by the road every morning -- running and then stopping to avoid trucks and cars that clatter by, inches from their faces. In fact, more than one in five children reported that they had been involved in a road crash in some way -- a shockingly high number.






road safety



The Safe Schools project, which is being supported by Janssen and the FIA Foundation, is coordinated by ChildSafe South Africa, which is a member of Safe Kids Worldwide. It has researched the problem and has found solutions, including safe infrastructure, education, collaboration and sustainability. Now that these solutions are being implemented, the students at Sivile have a better chance of getting to school safely.






I helped launch the project in May 2014 with the FIA Foundation's Road Safety Fund and our partners. For Janssen, the principal donor, the project continues its support for the Decade of Action for Road Safety. I was honored to speak about the initiative during my presentation at the Safe Roads | Safe Kids Global Road Safety Summit, when leaders from 30 countries met in Washington, D.C. at the end of last year to collaborate on helping our most vulnerable road users. What struck me then was the momentum that is building around the world to support our children. The Summit was an opportunity to learn from others. And at the same time, it was encouraging to hear that much can be learned from our communities in South Africa.






When I attended the launch at Sivile, I could sense the vulnerability of the students, but I could also feel a tremendous sense of hope for children in South Africa and around the world. Road traffic injury is a man-made epidemic and a serious burden on children and young people globally, but it is preventable. The vaccines for this epidemic are readily available: safe crossings, protected footpaths and speed restrictions, together with well-designed education programs. No child should be denied protection on our roads. With a clear voice we must call for global support to ensure that road safety becomes a development priority.






This is the message of "Save Kids Lives," the global campaign for children's road safety, which I've been privileged to help launch. It calls on policymakers to take strong action to improve road safety for children everywhere. The campaign has been gathering thousands of supporters since it was launched, and our goal is to capture 100,000 signatures for the Child Declaration by Global Road Safety Week, from May 4 to May 10, 2015. To help, visit http://ift.tt/1wPay1W.






With projects like the Safe Schools initiative and the Save Kids Lives campaign, we are walking the walk, demonstrating how much can be achieved if we work together. We know that lives can be saved. Let's collaborate and combat this leading killer of our children -- the most vulnerable in our society, but who we value more than anything else. Together we can -- and we must -- Save Kids Lives.






Editor's Note: Johnson & Johnson is a sponsor of The Huffington Post's Global Motherhood section.



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The National Park Service Is Almost 100, And Bill Nye Wants You To Find Your Park

Bill Nye has a simple explanation when asked why Americans should be grateful for our national parks: "They're precious, they're priceless and they need to be preserved."



He was recently appointed as a centennial ambassador for the National Park Service ahead of the agency's 100th birthday next year in hopes of inspiring the next generation of park-goers to fall in love with the natural world.



The NPS recently launched the Find Your Park campaign to celebrate not only the stunning wonders of Yosemite and Acadia, but also the hundreds of other monuments and protected areas overseen by the authority.



acadia canva



"You think of a national park and you think of vast landscapes, enormous vistas," Nye told The Huffington Post. "But people forget that the Statue of Liberty is a national park. We want people to visit them, to know your park."



Nye, often attached to his "Science Guy" moniker, said an appreciation of nature and preservation goes hand in hand with scientific awareness, including politically charged issues like climate change. Even a cursory visit to a national park can inform visitors that "climate change is manifesting itself everywhere."



"Glacier National Park is becoming 'Mudslide National Park' because of climate change," Nye said.



In an age where the words "climate change" can be banned and presidential candidates call environmentalists "flat-earthers," Nye said he's confident that a visit to a national park will raise the public's urgency to address our changing world.



"We have this technologically advanced society that depends on science for everything," Nye told HuffPost. "And yet we have an ironic and really struggling situation where there's this group of people that doesn't accept science. It's probably the biggest problem that humankind has ever faced."



bill nye canva



Despite the struggle, Nye's encouraged by recent gains in environmental awareness. The U.S. recently committed to slash emissions up to 28 percent over the next decade in advance of the upcoming U.N. climate summit.



"You have to be optimistic. If you're not optimistic, you will not achieve anything," he said.



There are more than 400 sites overseen by the NPS, including 59 designated national parks. You can find one near you here.



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Mom's Viral Apology On Facebook Reminds Parents 'It Takes A Village'

An Alabama mom is making headlines this week after her Facebook apology went viral. Kyesha Smith Wood wrote this post to apologize to a stranger after her teenage daughter and step-daughter were "rude," "obnoxious" and "disrespectful" at the movies.








This is a long shot, but I'm looking for a woman that was at Tannehill Premier tonight seeing Cinderella at 7pm. I...


Posted by Kyesha Smith Wood on Friday, March 27, 2015







After Wood posted her apology on the McAdory-McCalla Community News Facebook group, the Jefferson County Sheriff's Office page shared a screenshot, along with the caption, "What do you think of the way this local mom is handling this situation? Looks like these children have great parents." That post has over 250,000 likes and 50,000 shares to date.



Within 24 hours, Wood's Facebook apology reached the mystery woman in question -- Rebecca Boyd of Adger, Alabama. According to ABC News, Boyd wrote in a comment:



"I am the mom from the movie theatre. I had taken my daughter to see Cinderella. I was very upset and disappointed in the girls behavior...the note from their mom brought me to tears and shows there is [sic] still good people in the world. I have no hard feelings towards them and I am proud of their parents. The girls are not not bad...they are children. Glad they are learning a lesson. I hope if my teenagers are out and they act up...I hope someone says something to them."





In an interview with Yahoo Parenting, Boyd said the girls' behavior at the movies consisted of giggling, talking loudly and even kicking her seat. When she turned around to ask them to stop, "they just giggled at me and continued with the same behavior.” Speaking to the girls after the movie, Boyd explained her situation and "told them they needed to realize that their behavior affects others and they never know what other people around them are going through.”



After seeing Wood's apology, Boyd sent her a Facebook message, and the two got to talking. Wood told AL.com, “I thanked her for correcting my girls in my absence and letting them know that they were wrong." She added, “A lot of times people get nervous about saying something to a stranger’s kids. But it takes a village to raise our kids. We as a community need to hear this, that there are parents out there who still believe in old-fashioned methods.”



In an interview with ABC News, the mom praised Boyd as a "gracious, kind, and forgiving woman." "I've been getting a lot of attention for this story but the real hero is her," Wood said, adding, "She took it upon herself to correct my girls and nobody else around them did."



ABC News reports since the post went viral, Boyd's husband has received several job offers. And as for Wood's daughters, the mom said they are "mortified," but will never behave this way again.



Indeed not.







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My Q and A With Insomnia Expert Gregg Jacobs

Gregg Jacobs is an insomnia specialist at the Sleep Disorders Center at the UMass Memorial Medical Center and the author of Say Good Night to Insomnia. In answer to my questions, he shared his insights on how human sleep patterns have changed over time, healthier and more effective alternatives to sleeping pills, and how to reverse our worst sleep habits and behaviors.



Describe your research on insomnia.



I have a longstanding interest in the relationship between the mind and health. My doctoral research, which assessed the ability of the mind to control physiology, showed that it was possible to use deep relaxation techniques to voluntarily produce brain wave patterns that were identical to the initial stages of sleep. My postdoctoral research at Harvard Medical School included research on the meditative practices of Tibetan monks. This research, conducted in a Tibetan monastery in Sikkim under the auspices of the Dalai Lama, revealed that advanced Tibetan monks possess remarkable control over their brain waves and physiology. This led to my efforts to develop a safe, drug-free intervention for insomnia, called cognitive behavioral therapy for insomnia (CBT-I), over the past 30 years at the Harvard and University of Massachusetts medical schools. This research culminated in a landmark study, funded by the National Institutes of Health, showing that CBT-I is more effective than Ambien. Because few people have access to CBT-I, my more recent efforts have focused on making CBT-I widely available in an inexpensive, practical format through my website, cbtforinsomnia.com. Numerous studies have recently demonstrated that internet-based CBT-I can be delivered as effectively as face-to-face CBT-I and is more practical and cost-effective.



You've discussed the history of segmented sleep. Do you believe we have evolved past this pattern, or are our bodies struggling against us when we try to sleep in one chunk of time? How does insomnia relate to this?



Research suggests that we may have displayed a polyphasic (i.e., multiple periods) sleep pattern for virtually all of our evolution until the recent advent of nighttime lighting. Prior to that, humans likely went to sleep soon after dusk and awakened at dawn in longer sleep periods that consisted of alternating bouts of sleep and wakefulness. This non-continuous sleep pattern is characteristic of virtually all mammals and is also the pattern we experience early and late in life. It is only in adult life, and the last 350 years of human history, that a more consolidated nocturnal sleep pattern is apparent. However, many adults still experience polyphasic sleep in the form of insomnia, and regular intervals of waking are still experienced in normal sleepers today, as evidenced by six to 12 brief awakenings per night (which most of us don't recall, for they are too short). Evidently, this polyphasic sleep pattern lies dormant in our physiology, met an evolutionary need, and therefore may be adaptive rather than a sleep disorder.



In segmented sleep, how was waking time between the two sleeps spent?



In prehistoric times, it may have been spent tending to the fire, being vigilant for predators, in deep relaxation, for creativity and problem solving, and a channel of communication between dreams and waking life. Historical accounts suggest it was used for sexual activity and socializing, reading and writing, praying, meditating on dreams, or tending to the fire in the cold months.



Tell me about cognitive behavioral therapy, or CBT. How does this treatment for insomnia compare with other methods like sleeping pills? What successes have you seen among your patients, and how can others incorporate the strategies into their sleep habits?



CBT-I is the most effective psychology-based treatment for a health problem and has consistently been proven to be the most effective first-line treatment for chronic insomnia. It improves sleep in 75 to 80 percent of insomnia patients and reduces or eliminates sleeping pill use in 90 percent of patients. It is so effective that I am surprised if my patients do not report improvement in sleep, or a reduction or elimination of sleeping pills, from CBT-I. And in three studies published in major medical journals that directly compared CBT with sleeping pills, including my study at Harvard Medical School, CBT-I was more effective than sleeping pills. CBT-I also has no side effects and maintains improvements in sleep long-term, and new research shows that CBT-I doubles the improvement rates of depression compared with antidepressant medication alone in depressed patients with insomnia.



In contrast to CBT-I, sleeping pills do not greatly improve sleep. Objectively, newer-generation sleeping pills such as Ambien are no more effective than a placebo. Subjectively, they only increase total sleep time, and reduce the time it takes to fall asleep, by about 10 minutes. Furthermore, these small to moderate short-term improvements in sleep are often outweighed by significant side effects and risks, particularly in older adults. These include impairment of alertness, driving, and learning and memory (including sleep-dependent memory consolidation); increased mortality risk, as shown in almost two dozen scientific studies; and dependence, addiction, and activation of the same neurobiological pathways involved in drugs of abuse.



CBT-I is based on the idea that some individuals react to short-term insomnia (usually caused by stress) by worrying about sleep loss. After a few weeks of lying awake at night, frustrated and anxious about insomnia, they start to anticipate not sleeping and become apprehensive about going to bed. They soon learn to associate the bed with sleeplessness and frustration; consequently, the bed quickly becomes a learned cue for wakefulness and insomnia. As a result, they begin to engage in these types of maladaptive sleep habits, thoughts and behaviors that exacerbate insomnia that must be changed with CBT-I (sleeping pills are marginally effective because they do not change these behaviors):




  • Negative, distorted thoughts and beliefs about insomnia such as "I must get eight hours of sleep" or "I did not sleep a wink last night."





  • Going to bed too early or sleeping too late and spending excessive time in bed.





  • Irregular arising times.





  • Trying to control sleep rather than letting it happen.





  • Lying awake in bed, frustrated and tense.





  • Using the bed and bedroom for activities other than sleep.





  • Use of electronic devices before bedtime.






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lundi 30 mars 2015

The Doctor's World: Parsing Ronald Reagan’s Words for Early Signs of Alzheimer’s

Researchers find subtle indications of dementia in transcripts of the former president’s news conferences.

















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