Mindfulness: An Eight-Week Plan – by Dr. Mark Williams & Dr. Danny Penman

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The authors, with their PhDs in psychology and biochemistry, respectively, bring the science that you might expect (and some that you might not!) to this book about mindfulness meditation and mindfulness in everyday life.

The book’s realism comes not just from studies, though, but also from a realistic perspective on modern life, in which many of us have sufficient responsibilities to afford us only limited downtime, and we certainly cannot all take time off for a mountaintop retreat.

What we can do, however, is enjoy this eight-week program for finding peace in a frantic world, while still going about our necessary business in that frantic world on a daily basis.

The eight weeks go as follows:

  1. Waking up to the autopilot
  2. Keeping the body in mind
  3. The mouse in the maze
  4. Moving beyond the rumor mill
  5. Turning toward difficulties
  6. Trapped in the past or living in the present?
  7. When did you stop dancing?
  8. Your wild and precious life

…with meditations, as well as reframes and other tools, for each.

The style is very easy-reading, with neither scientific jargon nor spiritual arcana, just clear explanations, instructions, and guidance.

Bottom line: if you’re the sort of person who tries to take each day as it comes, but sometimes several days gang up on you at once, then this book can help get things into order.

Click here to check out Mindfulness: An Eight-Week Plan for Finding Peace in a Frantic World, and indeed find peace in a frantic world!

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Recommended

  • How to Stop Negative Thinking – by Daniel Paul
  • International Women’s Day (and what it can mean for you, really)
    Celebrate International Women’s Day by actively promoting equity. Learn how Slow Food is working towards fair and feminist food policies to create a better food system for all.

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  • Parent Effectiveness Training – by Dr. Thomas Gordon

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Do you want your home (or workplace, for that matter) to be a place of peace? This book literally got the author nominated for a Nobel Peace Prize. Can’t really get much higher praise than that.

    The title is “Parent Effectiveness Training”, but in reality, the advice in the book is applicable to all manner of relationships, including:

    • romantic relationships
    • friends
    • colleagues
    • …and really any human interaction.

    It covers some of the same topics we did today (and more) in much more detail than we ever could in a newsletter. It lays out formulae to use, gives plenty of examples, and/but is free from undue padding.

    • Pros: this isn’t one of those “should have been an article” books. It has so much valuable content.
    • Cons: It is from the 1970s* so examples may feel “dated” now.

    In addition to going into much more detail on some of the topics covered in today’s issue of 10almonds, Dr. Gordon also talks in-depth about the concept of “problem-ownership”.

    In a nutshell, that means: whose problem is a given thing? Who “has” what problem? Everyone needs to be on the same page about everyone else’s problems in the situation… as well as their own, which is not always a given!

    Dr. Gordon presents, in short, tools not just to resolve conflict, but also to pre-empt it entirely. With these techniques, we can identify and deal with problems (together!) well before they arise.

    Everybody wins.

    Get your copy of “Parent Effectiveness Training” from Amazon today!

    *Note: There is an updated edition on the market, and that’s what you’ll find upon following the above link. This reviewer (hi!) has a battered old paperback from the 1970s and cannot speak for what was changed in the new edition. However: if the 70s one is worth more than its weight in gold (and it is), the new edition is surely just as good, if not better!

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  • What Happened to You? – by Dr. Bruce Perry and Oprah Winfrey

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    The very title “What Happened To You?” starts with an assumption that the reader has suffered trauma. This is not just a sample bias of “a person who picks up a book about healing from trauma has probably suffered trauma”, but is also a statistically safe assumption. Around 60% of adults report having suffered some kind of serious trauma.

    The authors examine, as the subtitle suggests, these matters in three parts:

    1. Trauma
    2. Resilience
    3. Healing

    Trauma can take many forms; sometimes it is a very obvious dramatic traumatic event; sometimes less so. Sometimes it can be a mountain of small things that eroded our strength leaving us broken. But what then, of resilience?

    Resilience (in psychology, anyway) is not imperviousness; it is the ability to suffer and recover from things.

    Healing is the tail-end part of that. When we have undergone trauma, displayed whatever amount of resilience we could at the time, and now have outgrown our coping strategies and looking to genuinely heal.

    The authors present many personal stories and case studies to illustrate different kinds of trauma and resilience, and then go on to outline what we can do to grow from there.

    Bottom line: if you or a loved one has suffered trauma, this book may help a lot in understanding and processing that, and finding a way forwards from it.

    Click here to check out “What Happened To You?” and give yourself what you deserve.

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  • How the HHS impacts your community’s health

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    The U.S. Department of Health and Human Services is responsible for programs that impact every community in the country. But most Americans aren’t aware of the department’s scope.

    “Most of the power in the agency, most of the administrative authority comes from laws that Congress has passed,” former HHS Secretary Kathleen Sebelius told NPR. She added that the HHS secretary “could redefine terms that had a huge impact on people. And that could be done all administratively, not by going back to Congress.”

    HHS is comprised of 13 agencies, all of which play an important role in promoting the health of all Americans. These are just some of the ways that HHS affects people’s lives and health.

    Vaccines

    One of HHS’s most salient roles is developing, approving, and monitoring vaccines after they are on the market. The National Institutes of Health funds and conducts research to develop new vaccines and improve existing ones. The NIH’s Vaccine Research Center spearheads research to develop vaccines against deadly diseases like HIV/AIDS, malaria, and tuberculosis.

    The Food and Drug Administration is responsible for overseeing clinical trials that test product safety and effectiveness, approving new vaccines, and monitoring the safety of all vaccines before and after approval. In conjunction with the Centers for Disease Control and Prevention, the FDA also manages the national surveillance systems that record and flag potential vaccine side effects. 

    In addition to safety monitoring, the CDC conducts research on vaccine safety and effectiveness and issues vaccination guidance. The agency’s recommended immunization schedule guides school and child care vaccination requirements and health care provider recommendations nationwide. 

    Although the CDC does not have the authority over school and childcare vaccination requirements at the state level, changes to the agency’s recommendations could have wide-ranging impacts. 

    “If this recommendation changes, there’s downstream effects, like insurance companies could stop covering them. And adding cost could easily deter uptake,” epidemiologist and creator of the Your Local Epidemiologist newsletter Katelyn Jetelina told PBS. 

    However, CDC vaccine recommendations are just that: recommendations. The agency cannot dictate, for example, vaccine requirements for school enrollment. Those standards are set at the state level, with the possible exception during a national public health emergency. 

    Drug safety 

    The FDA oversees all clinical trials in the United States. Every prescription drug and many medical products undergo a rigorous, closely regulated, multistep trial to test their safety and effectiveness. At the end of that process, the FDA determines whether a drug meets its standards for approval. Without FDA approval, a drug cannot be sold in the U.S.

    Like with vaccines, the FDA monitors potential safety concerns related to over-the-counter and prescription medications, medical devices, and other products the agency regulates. Health care providers, FDA-regulated companies, and patients can report suspected safety issues to the agency, which evaluates each report for further investigation. 

    The FDA also alerts the public to safety concerns related to medical products by releasing safety notices, adding warning labels, and issuing drug recalls.

    Pandemic and public health emergency response

    Several HHS agencies are tasked with preventing, preparing for, and responding to disease outbreaks. This responsibility includes tracking potentially dangerous infectious diseases in the U.S. and globally, developing pandemic response strategies, and issuing guidance to contain ongoing outbreaks. 

    Both the CDC and FDA inform the public about public health concerns, including pandemics. The Administration for Strategic Preparedness and Response works with communities, medical facilities, local and state governments, and industry partners to enhance responses to disasters and public health emergencies. 

    The CDC also tracks pathogens like the flu, norovirus, and sexually transmitted infections to better understand where diseases are spreading, how they are evolving, and how best to prepare for outbreaks.

    In the event of a public health emergency, the CDC may issue guidance on how to stay safe and minimize health impacts. For example, in January, the agency released tips on how to protect against smoke during the wildfires affecting southern California and how to avoid frostbite and hypothermia, as extreme cold weather affected much of the country. 

    The FDA can issue emergency use authorizations, which allow the use of “unapproved medical products or unapproved uses of approved medical products … to diagnose, treat, or prevent serious or life-threatening diseases … when certain criteria are met” during public health emergencies. These authorizations help ensure that the standard FDA approval process is not a barrier to the public receiving lifesaving medical products, such as authorizing specific vaccines during a pandemic. 

    Food and water safety

    The FDA, along with the U.S. Department of Agriculture, plays an important role in regulating food safety. The agency approves and monitors the safety of food additives, like sweeteners, dyes, and preservatives. It also regulates how food is prepared, packaged, and stored, including conducting inspections of food facilities and farms. 

    FDA food safety testing detects dangerous foodborne illnesses like salmonella and E. coli. For example, in late December 2024, the FDA began testing raw (unpasteurized) milk products for bird flu contamination. The CDC investigates outbreaks of foodborne illnesses and, along with the FDA and USDA, provides the public with information about food safety. 

    The FDA also regulates most food labels, including nutrition facts, ingredient lists, and health claims on food packaging. In January, the agency proposed new front-of-package nutrition labels that highlight sugar, fat, and sodium content in packaged food products. 

    HHS and the USDA are responsible for updating the Dietary Guidelines for Americans, which are updated every five years. These guidelines are the basis of all federal food assistance programs for children, older adults, and low-income families.

    HHS sets the guidelines for the maximum fluoride level in drinking water and periodically makes recommendations about fluoride levels. However, the department has no authority to require or ban fluoridation, which is regulated at the state and local level. U.S. cities began adding fluoride to drinking water in the 1940s to improve dental health and reduce cavities by 25 percent

    Health care access

    The HHS secretary regulates the Centers for Medicare & Medicaid Services, which provides health insurance to adults 65 and older, people with disabilities, low-income families, and eligible children through the Children’s Health Insurance Program. Together, Medicare, Medicaid, and CHIP insure over 145 million Americans, or roughly 42 percent of the U.S. population. Changes to either of these programs could impact health care access and quality for millions of Americans.

    This article first appeared on Public Good News and is republished here under a Creative Commons license.

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Related Posts

  • How to Stop Negative Thinking – by Daniel Paul
  • Unprocessed 10th Anniversary Edition – by Abbie Jay

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    The main premise of this book is cooking…

    • With nutritious whole foods
    • Without salt, oil, sugar (“SOS”)

    It additionally does it without animal products and without gluten, and (per “nutritious whole foods”), and, as the title suggests, avoiding anything that’s more than very minimally processed. Remember, for example, that if something is fermented, then that fermentation is a process, so the food has been processed—just, minimally.

    This is a revised edition, and it’s been adjusted to, for example, strip some of the previous “no salt” low-sodium options (such as tamari with 233mg/tsp sodium, compared to salt’s 2,300mg/tsp sodium).

    You may be wondering: what’s left? Tasty, well-seasoned, plant-based food, that leans towards the “comfort food” culinary niche.

    Enough to sate the author, after her own battles with anorexia and obesity (in that order) and finally, after various hospital trips, getting her diet where it needed to be for the healthy lifestyle that she lives now, while still getting to eat such dishes as “Chef AJ’s Disappearing Lasagna” and peanut butter fudge truffles and 151 more.

    Bottom line: if you want whole-food plant-based comfort-food cooking that’s healthy in general and especially heart-healthy, this book has plenty of that.

    Click here to check out Unprocessed: 10th Anniversary Edition, and… Enjoy!

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  • Knee Cracking & Popping: Should You Be Worried?

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Dr. Tom Walters (Doctor of Physical Therapy) explains about what’s going on behind our musical knees, and whether or not this synovial symphony is cause for concern.

    When to worry (and when not to)

    If the clicking/cracking/popping/etc does not come with pain, then it is probably being caused by the harmless movement of fluid within the joints, in this case specifically the patellofemoral joint, just behind the kneecap.

    As Dr. Walters says:

    ❝It is extremely important that people understand that noises from the knee are usually not associated with pathology and may actually be a sign of a healthy, well-lubricated joint. let’s be careful not to make people feel bad about their knee noise as it can negatively influence how they view their body!❞

    On the other hand, there is also such a thing as patellofemoral joint pain syndrome (PFPS), which is very common, and involves pain behind the kneecap, especially upon over-stressing the knee(s).

    In such cases, it is good to get that checked out by a doctor/physiotherapist.

    Dr. Walters advises us to gradually build up strength, and not try for too much too quickly. He also advises us to take care to strengthen our glutes in particular, so our knees have adequate support. Gentle stretching of the quadriceps and soft tissue mobilization with a foam roller, are also recommended, to reduce tension on the kneecap.

    For more on these things and especially about the exercises, enjoy:

    Click Here If The Embedded Video Doesn’t Load Automatically!

    Want to learn more?

    You might like to read:

    How To Really Take Care Of Your Joints

    Take care!

    Don’t Forget…

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    Learn to Age Gracefully

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  • The Purple Parsnip’s Bioactive Brain Benefits (& more)

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    This Root Might Be A Guardian Angel

    Sometimes we go searching for supplements to research; sometimes supplements present themselves for examination! In this case, our attention was grabbed by a headline:

    Angelica gigas extract emerges as a potential treatment for vascular disease

    Angelica who?

    Angelica gigas, also called the purple parsnip (amongst other names), is a flowering plant native to Korea. It has assorted medicinal properties, and in this case, it was its heart-healthy benefits that were making news:

    ❝Ultimately, this study presents clearly evidence that Angelica gigas extract is a promising natural product-based functional food/herbal medicine candidate for preventing or regulating hyperlipidemic cardiovascular complications❞

    Source: Angelica gigas extract inhibits acetylation of eNOS via IRE1α sulfonation/RIDD-SIRT1-mediated posttranslational modification in vascular dysfunction

    But it has a lot more to offer…

    The root has various bioactive metabolites, but the compounds that most studies are most interested in are decursin and decursinol, for their neuroprotective and cognitive enhancement effects:

    ❝[C]rude extracts and isolated components from the root of A. gigas exhibited neuroprotective and cognitive enhancement effects.

    Neuronal damage or death is the most important factor for many neurodegenerative diseases.

    In addition, recent studies have clearly demonstrated the possible mechanisms behind the neuroprotective action of extracts/compounds from the root of A. gigas.❞

    That middle paragraph there? That’s one of the main pathogenic processes of Alzheimer’s, Parkinson’s, Huntington’s, and Multiple Sclerosis.

    Angelica gigas attenuates (reduces the force of) that process:

    ❝The published reports revealed that the extracts and isolated components from the root of A. gigas showed neuroprotective and cognitive enhancement properties through various mechanisms such as anti-apoptosis, antioxidative actions, inhibiting mRNA and protein expressions of inflammatory mediators and regulating a number of signaling pathways.

    In conclusion, the A. gigas root can serve as an effective neuroprotective agent by modulating various pathophysiological processes❞

    Read more: Neuroprotective and Cognitive Enhancement Potentials of Angelica gigas Nakai Root: A Review

    Beyond neuroprotection & cognitive enhancement

    …and also beyond its protection against vascular disease, which is what got our attention…

    Angelica gigas also has antioxidant properties, anti-cancer properties, and general immune-boosting properties.

    We’ve only so much room, so: those links above will take you to example studies for those things, but there are plenty more where they came from, so we’re quite confident in this one.

    Of course, what has antioxidant properties is usually anti-inflammatory, anti-cancer, and anti-aging, because these things are reliant on many of the same processes as each other, with a lot of overlap.

    Where can we get it?

    We don’t sell it, but here’s an example product on Amazon, for your convenience

    Enjoy!

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    Learn to Age Gracefully

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