1. Find a plastic freezer bag. In fact, think thrifty – recycle a used freezer bag. Drop in all credit cards. Fill with water. Bury in the back of your freezer until after the holidays.
2. Call, write, email, or get together with each person on your gift list over the age of 21, and specifically to talk about gifts. Do they mostly agree with you that holiday presents are for kids? If so, would they like to join you in working toward a financially responsible, simpler lifestyle by forgoing an adult gift exchange?
3. If so, suggest that each of you set aside half the money you would normally have spent on each other to buy a gift for a needy child and/or make a donation to a charity you both like. It’s guaranteed to give you a good feeling, and you’ll avoid having to conjure up a false enthusiasm for the extraordinarily useless thing that person would have chosen for you.
4. Take a reality check. The family down the street can afford to go to Vail to ski over the holidays. You can’t. Have a family meeting or round robin email or letter. Ask each person what would be the ideal gift they would like to receive from you. The most frequent answers usually cost almost nothing – a new photo of you, some time together, a guaranteed phone call or letter every other week – and mean so much more to the recipient than the knick-knack you buy.
5. Take reality check #2. OK, the children thought a little differently. They want the most expensive gaming console or motorized scooter or this year’s fully outfitted Barbie. Show them the price of that gift, explain how much you could contribute to acquiring that and let them help think of solutions to collect the rest of the money. Maybe one less treat a week? One less fast food dinner a week? Of course, be sure to set aside one affordable gift for Santa to bring, but some of the greatest lifetime gifts you’ll be giving your children are 1) a sense of reality about money; 2) the understanding that their opinion counts; 3) the knowledge that they are part of a family team that needs to operate together for the good of all, not just the gratification of one; and 4) a strong grasp of the lesson that to choose wisely leads to control of their own life.
6. Create your own Holiday Club fund. Such accounts used to be a big deal years ago at most banks. Unfortunately the clubs paid little or no interest – they just acted as a nagging reminder to start putting away money all year toward holiday gift giving. You can do the same thing on your own, but shop around and find out how to get the best interest accruing while the fund grows. Rigorously contribute to the account with a set amount out of every paycheck.
7. Create a little extra cash over the year by regularly putting the price of one day’s lunch or one week’s lattes or one fewer pair of shoes into that holiday money fund you’re building. If giving a gift to someone is truly meaningful to you, the sense of not indulging yourself in order to give to him or her will become a heartwarming, fulfilling choice.
8. Design the budget of your dreams for holiday spending. Now cut that in half, at least. Does your next door neighbor really need one more knickknack for her already overcrowded home? Instead of a gift, maybe your co-worker would prefer that you cover her job or work overtime the next time she wants to leave early for her child’s school play.
9. Now, stick to your budget. Rigorously. Remember your credit cards are buried in layers of ice. If you can’t afford the gift you’re coveting with the cash in your wallet or checking account – without sacrificing normal daily needs – the gift gets to stay on the shelf for someone else to ponder. Remember that money does not equal love.
10. Have little ones around? Be the first on your block or in your school or church to organize a trade-a-toy event for adults only. A toddler will never know the shiny toy you cleaned and polished once belonged to the little boy down the street who’s tired of it. Ditto for those clothes quickly outgrown, or the computer game software not played in the last year.
11. Shop wisely to make sure the deal you’re getting is the very best available, whether online or in a retail outlet. Especially make use of online comparison pricing that will indicate the cost of a certain Barbie doll, for example, at a number of different sources. Always be on the lookout for bargains; in today’s economy, some really elegant clothes and toys are donated to thrift shops and can be had for a quarter or less of what they cost brand new.
12. Shop late. Until my son was in grade school, we simply celebrated Christmas gift giving time a few days after Christmas. I bought almost all his gifts at rock bottom post-holiday sales. Over the years he realized he got a lot more of what he wanted this way instead of celebrating the same day as his friends did – and we continue the tradition. Does your family absolutely require getting together on Christmas Day? You could save a bundle on gifts and airline tickets, for example, if you traveled and celebrated off-peak.
13. Does your glitzy holiday card really brighten up someone’s life? If you want to send something bright and cheery, cut the front off a card you received last year, and tuck it into an envelope with a note that lists ten things you like about that person. The enjoyment of a lovely but mass-manufactured card is limited. The heartglow from a list like this is boundless.
14. Subscribe to any one of many excellent couponing newsletters and websites and put a portion of your additional savings over the next year into your holiday club account.
15. Keep your credit cards in the freezer until the next genuine emergency. Playing financial catch up is always expensive. Credit card companies have craftily designed their fees, extra charges, and interest rates to keep you in financial bondage forever. Break free. Be conscious. Be conscientious. Always save ahead instead of paying behind.
]]>Perhaps it’s genetic. While my sister, Sue, does include pumpkin pie in the family holiday dinner menu, one of the things I adore about her is that she also concocts a to-die-for chocolate dessert. Recently, Sue and I reminisced about our mother, who once spent two days trying to create chocolate ravioli for her gourmet club’s Italian-themed dinner. The concept was sound: the “pasta” was white chocolate, softened and placed in a ravioli mold; the filling was chocolate mousse; and the sauce was dark chocolate. But the execution of this concept was another matter. While Mom eventually got enough “keepers” for the dinner, it took several pounds of white chocolate and repeated outbursts of “Jesus, Joseph and Mary” (our mother’s strongest epithet).
If you share my family’s passion for the fruit of the cacao tree, the holiday season presents abundant opportunities to indulge in a revelry of chocolate. Instead of having an eggnog-and-hors d’oeuvres party this year, tempt the palates of your friends with a chocolate tasting party. In her book, The New Taste of Chocolate, Maricel Presilla suggests that, when doing a taste test, you should select chocolates with similar cacao counts – in other words, don’t present both milk chocolate and dark chocolate. Buy chocolate from a variety of manufacturers, break each chunk into small pieces and use a eye-catching display to arrange each brand on its own plate. Provide each of your guests with a scorecard, so they can rate the color, aroma, taste and texture of the chocolate. Then compare notes and reveal the true identity of each chocolate. For added pizzazz in a group of true chocolate lovers, develop a chocolate trivia quiz, and give out prizes for the top scorers. (Q: Who was the first European to come in contact with cacao? A: Christopher Columbus.)
Another option for the holidays or any other time of year is a chocolate dessert party. Each guest brings a chocolate dessert, which is then divided up among the other guests, who then take home a veritable smorgasbord of chocolate. For true chocolate lovers, this is a very egalitarian party – there’s no need for everyone to spend hours in the kitchen trying to make the perfect chocolate soufflé. That’s because, in our eyes, a rich chewy brownie is just as delectable as the most delicate Sachertorte.
If you want to go one step further – or to non-chocoholics, one step overboard – you can create a whole dinner out of chocolate. With a pasta machine, chocolate noodles are a snap; create a light, fruity sauce and your guess will swoon. Use a hint of chocolate in sauces for beef, or go south of the border and whip up a mole sauce of chiles and chocolate for a Mexican feast. If eggnog is a must for your holiday gathering, melt semisweet chocolate into the milk before combining with the other ingredients. One piece of advice: pass on trying to make the chocolate ravioli!
Even if you won’t be hosting a holiday party this season, chances are you’ll be a guest at one. Chocolate can make for intriguing variations on the typical hostess gifts. Instead of sending flowers the day after the party, why not send a dozen strawberry roses from Shari’s Berries (www.berries.com)? Gourmet chocolate-dipped strawberries are their specialty, but they also offer other delightful hostess gifts.
Likewise, Pinterest offers a variety of gorgeous and intriguing “flower” arrangement ideas, including some made from Hershey’s Kisses and Ghirardelli chocolate bars.
Or instead of arriving with a bottle of wine in hand, why not bring a bottle of Godiva Liqueur (www.bevmo.com)? Over ice or over ice cream, the dark original liqueur or the white chocolate version will leave them screaming for more.
This holiday season, let’s put pumpkin pie in perspective, pass on the sugar cookies and dump the fruitcake. Instead, let’s deck the halls with bouquets of chocolate.
Sources: www.exploratorium.edu; The Chocolate Bible, by Christian Teubner; The New Taste of Chocolate, by Maricel Presilla
]]>Tipton designs for the 20- or 30-something woman who is a “chic rocker.” Her styles feature bold colors and patterns. The size chart on her website indicates that her line runs from size 10-12 to size 30-32 (6X).
Tipton designed her first plus-size collection in college, and says she wants to be “America’s best plus-sized designer.”
Project Runway premieres August 6, 2015 on Lifetime. Here’s a Project Runway tour of Tipton’s home studio.
]]>The survey takes about 10 minutes and there is a chance to win a £50 Amazon voucher (or equivalent in U.S. dollars). To find out more, please visit: tiny.cc/life-experiences.
]]>Greenhalgh, who is a professor of anthropology at Harvard, presents a collection of 45 narratives gathered from college students about their concepts of weight, fat, and body image. She finds that decades of “fat talk” has damaged and shamed young people in a variety of ways.
Greenhalgh notes that it’s been 15 years since the public health campaign has been launched, but in reality it’s been 21 years since Hillary Clinton and former Surgeon General C. Everett Koop launched “Shape Up America” in the White House Rose Garden. I remember that day well, since Lynn McAfee (one of the foremothers of the fat acceptance movement) and I protested the announcement on the sidewalk in front of the White House.
The other bookend to weight shaming is First Lady Michelle Obama’s “Let’s Move” campaign, launched in February 2010 to specifically target fat children. In an email exchange between Greenhalgh and NPR contributor Barbara King, Greenhalgh wrote, “All of us are making war on fat through constant fat-talk. Yet because very few people can lose weight and keep it off, the pervasive fat-talk does not have its intended effect; instead, it is causing terrible, yet often, invisible harm.”
She continues, “The harm to individuals includes emotional distress and, often, physical injury from trying too hard to lose weight. The war on fat is also damaging critical social relationships, especially the crucial bond between mother and daughter. The stigma and discrimination against fat people are now well known; what isn’t known is that the human costs of the war on fat itself are harmful to people of all sizes and to us as a nation.”
Fat children don’t have a safe haven. Schoolmates bully fat kids, but parents often don’t rally to their children’s defense. In fact, many parents are embarrassed by their fat kids and view bullying as further evidence that their child should redouble his or her efforts to lose weight. The education system reinforces fat shaming. When my son was in elementary school, the school had an annual assembly featuring “Mr. Slimbody Goodbody” – at least until I managed to stop it by pointing out that fat kids were getting the message that fat bodies were bad bodies.
In ninth grade, California high school students are required to pass five of six physical fitness tests. If they don’t, they must continue to take P.E. and be retested each year until they take it. Here’s the catch. One of the six “fitness tests” is “body composition,” using skinfold measurements, body mass index (BMI), or a bioelectric impedance analyzer. In other words, if a child fat, s/he already has one strike; s/he must pass each of the five other tests: one mile run, curl-ups, push-ups, trunk lift, and shoulder stretch. Then, of course, there’s the humiliation of being weighed or having your fat pinched at school.
Nowhere is there a recognition that fit bodies come in all sizes; on the contrary, high schools are reinforcing the idea that the only good bodies are slim bodies.
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]]>But if instead of harvesting the riches of rest, you wake up feeling withered on the vine, you’re not alone. According to a National Sleep Foundation (NSF) poll, seven in ten American adults say they experience frequent sleep problems and one in five say daytime sleepiness interferes with their daily activities.
It’s hardly a surprise that we aren’t reaping the benefits of shuteye, given the prevalence of sleep deprivation in our society. Sixty-three percent of adults do not get eight hours of sleep, reports the NSF, and 31% report sleeping less than seven hours each weeknight. This results is what experts term a “sleep debt,” an accumulation of missed hours of rest.
Our sleep debt has increased over the last five years, in part because we’re working longer hours than ever before. “There is a direct relationship between hours worked and its negative impact on sleep,” says NSF Vice President James C. Walsh, Ph.D. “This is particularly noticeable for people working more than 40 hours per week.”
As any mom knows, children can also sow the seeds of parental sleep deprivation. A baby crying to be fed, a child’s nightmare or an adolescent’s rebellion provides fertile ground for parental insomnia or interrupted sleep.
Busy lifestyles and the 24/7 availability of everything from electricity to Facebook also contribute to sleep deprivation, asserts Holly Vance, clinical pharmacist and patient education specialist for drugstore.com. “As people’s lifestyles get busier and busier, they sleep less and less,” she observes.
Vance is quick to recite a litany of repercussions of sleep deprivation. “Not getting enough sleep causes drowsiness, irritability, decreased productivity at work and problems with judgement,” she says. Lack of sleep also contributes to larger societal problems, such as an increase in traffic accidents and workplace injuries. “Not sleeping well does have a far-reaching impact on society,” Vance concludes.
“Sleep deprivation has severe consequences,” agrees William “Joel” Culpepper, a sleep disorders researcher and a biostatistician in the Office of Research at the University of Maryland-Baltimore’s School of Nursing. “Research-wise, we have not be able to definitively pinpoint the restoration that occurs during sleep, but we all know from our experience when we don’t get enough. We’re tired, we’re sleepy, we’re not nearly as productive, and we’re susceptible to colds and bugs.” In studies where rats were deprived of sleep for long periods, he says, “You saw marked deterioration in these animals. They stopped grooming, they stopped eating and they became ill. If you deprived rats (of sleep) long enough, they died. That was the bottom line.”
Sue Langford, a publishing executive and single mom in Northern California, feels like one of those lab rats. Langford has a demanding job and a five-year-old son that consume most of her waking hours. “I adore my son and I love my job, but I walk around like a zombie most of the time. I operate on about six hours of sleep a night, and I know that’s taking its toll.” Unlike many people who sleep in on weekends, thereby “catching up” and reducing their sleep debt, Langford rarely has that luxury. “Miles is raring to go at 6:30 in the morning, every morning, including weekends.”
Because she has so little time to herself, Langford finds that she stays up until midnight most nights. “When he takes a nap at preschool, Miles doesn’t go to bed until about 10:00, and I just need a couple of hours alone to decompress,” she says. When Langford tries to get into a routine of going to bed at the same time as her son, “I feel like I’m trading my sanity for the sake of sleep.”
Still, Langford snatches up opportunities to catch up on sleep when she can. “If my son takes a nap on weekend days, I’ll head off to bed, as well. And even though I feel guilty, on some mornings I’ll let Miles get up and watch cartoons, and I’ll doze for another half hour.” A recent experience makes Langford determined to make sleep a higher priority. “My son spent the night at a friend’s house, and for the first time in over a year, I actually slept – uninterrupted – until my body was ready to wake up. I felt like a new person, as though the fog had lifted, and it was a great feeling!” she exclaims.
Problem Sleepiness
The foggy or zombie-like feeling that Langford experiences is a typical symptom of problem sleepiness. Memory lapses, problems with concentration, and struggling to stay awake while watching TV or reading are weeds that flourish when the garden of sleep is neglected. According to the National Center on Sleep Disorders Research (NCSDR), the first step in remedying problem sleepiness is to evaluate how much sleep you’re actually getting. If it’s consistently less than eight hours, the NCSDR recommends gradually moving to an earlier bedtime, going to bed 15 minutes earlier each night for four nights. If your schedule doesn’t allow for a full eight hours of nighttime sleep, they suggest, try a daily nap.
While Langford’s sleep debt accumulated due to inadequate sleep, there are can be other causes of problem sleepiness. According to the NCSDR, certain medical conditions – such as asthma or those accompanied by chronic pain – can disrupt sleep, as can some prescription medications. Any of these can result in daytime drowsiness and compromised mental acuity. While alcohol can make a person go to sleep more easily, it causes sleep disruption during the night. Caffeine and nicotine are both stimulants, which can make it hard to both fall asleep and sleep through the night.
Problem sleepiness can also be a symptom of one of five more serious sleep disorders: insomnia, sleep apnea, narcolepsy, periodic limb movements in sleep and restless legs syndrome.
Insomnia
Virtually everyone will have an episode of insomnia during their lives – lying awake in bed watching the second hand rotate endlessly around the face of the clock, waking up at an ungodly hour and not being able to get back to sleep or waking up every hour on the hour. According to the NCSDR, there are three classifications of insomnia: transient, which lasts from a single night to a few weeks; intermittent, in which transient episodes recur from time to time; and chronic, which occurs on most nights and lasts a month or more.
While women with a history of depression and those over the age of 60 are predisposed to chronic insomnia, transient and intermittent sleeplessness can be caused by environmental or emotional factors. Stress, noise, extreme temperatures, jet lag and side effects from prescription medications can all affect our ability to get to sleep and to stay asleep.
For those who suffer from insomnia, the problem of daytime sleepiness pales in comparison to the emotional roller coaster of anxiety about sleep. Each night becomes a battle, and anxiety mounts about whether or not sleep will come. Yet, even when insomnia feels entrenched, there are some relatively simple strategies you can use to get off the merry-go-round of sleeplessness.
Drugstore.com’s Holly Vance enumerates myriad tips to combat insomnia, but says that taking stock of your sleep habits should be first on your list. “You might not even realize you have bad sleep habits until you evaluate them.” Vance says, and advises, “The most important step in breaking the pattern of sleeplessness is getting in the habit of a regular sleep schedule. Go to bed at the same time each night, and wake up at the same time each morning – even on weekends.” In addition, Vance recommends that the insomniac eliminate naps. “This may be tough to do, but a lot of people fall into the habit of taking a nap in the afternoon, and it just perpetuates the cycle (of sleeplessness).”
Making your boudoir sleep-friendly is another key to a restful night. “If you live in a noisy home or apartment,” says Vance, “introduce white noise that drowns out cars or trains.” And keep your bedroom off limits to anything other than sleep or sex. “A lot of people bring work or laptops to bed – that’s a no-no. Don’t sit in bed and watch movies. All of these things can contribute to poor sleep habits.”
Vance also suggests trying relaxation techniques, such as yoga, meditation, or visualization, before going to bed. She also encourages regular exercise, though not right before bedtime.
If these techniques don’t work, Vance indicates that an over-the-counter sleep remedy might be appropriate once or twice a month. Diphenhydraamine and doxylamine are actually antihistamines, which have drowsiness as a side effect. “You’re actually taking advantage of the side effects to help you sleep,” Vance says, but cautions, “You don’t want to use them regularly; after a few days, they’re going to become less effective.”
For sporadic insomnia, you could also go herbal and try valerian, a root which, according to Vance, “increases deep sleep and dreaming, but doesn’t cause a morning hangover and drowsiness.”
While once touted as a miracle drug, melatonin ultimately received mixed reviews. “Melatonin is a hormone involved in the sleep cycle,” says Vance, “but it’s a little controversial. (Researchers) are not sure how it works and who it’s going to work for, plus there are conflicting studies about its effectiveness.”
If your sleep habits are impeccable and over-the-counter and herbal remedies still leave you grasping for slumber, a trip to the doctor might be in order. A health professional can not only rule out more serious sleep disorders and underlying medical problems, but can also, if necessary, prescribe a sleep aid. “Prescription drugs,” says Vance “can break the cycle of sleeplessness.” She does caution, however, that they are generally only recommended for short-term use, since prolonged use can trigger dependence problems.
Drugs like Restoril (known as benzodiazepines) cause drowsiness when taken 30 minutes before bedtime, though they can result in a morning hangover. According to Vance, Ambien is a slightly different drug and can have fewer side effects.
Antidepressants, such as trazadone and amitriptyline, are also used to promote sleep. “No one is sure how they work,” says Vance. “Some think they affect the sleep cycle and others think they have a drowsiness side effect, and you’re just using that side effect.”
Sleep Apnea
For Leslie Davidson, sleep apnea was like a creeper vine that was slowly choking the life out of her. In the beginning, “I would wake up in the middle of the night with a feeling of fear and an adrenaline rush,” she recalls. “Then, for over a year, I had chronic bronchitis, which I couldn’t figure out.” One day, she started having the need to “go unconscious – I can’t even call it sleeping. I couldn’t drive more than half an hour without having to pull over somewhere and go unconscious.” She experienced a subtle emotional shift toward depression, which led her to start taking the antidepressant Zoloft. Eventually, she began waking up every hour with dry mouth and the need to go to the bathroom.
Davidson, a business owner in Sacramento, Calif., took the first step toward regaining her breath and her life when she picked up a pamphlet on sleep apnea. “I read the symptoms, and I basically had all of them,” she says with a laugh. She went to a sleep specialist shortly thereafter and, Davidson recalls, “When she examined me, she could tell by looking in my mouth that I was a candidate for sleep apnea because of the shape of my throat and my palette.”
In obstructive sleep apnea, the airway becomes blocked, causing breathing pauses during sleep. According to the National Center on Sleep Disorders Research, the sleeper struggles to breathe, but air cannot easily flow into or out of the nose or mouth. Heavy snoring, lapses in breathing and frequent waking characterize this sleep disorder, which affects as many as 18 million Americans. Symptoms can also include choking sensations, early morning headaches and problem sleepiness. Sleep apnea is considered a life-threatening disorder, as it is associated with irregular heartbeat, high blood pressure, heart attack and stroke.
The doctor scheduled Davidson for a sleep study at a local hospital. Typically, sleep apnea is diagnosed using polysomnography, which records brain activity, eye movement, muscle activity, heart rate, respiratory effort, air flow and blood oxygen levels during sleep. Davidson reported that the experience, “wasn’t painful, but it wasn’t pleasant, because they glue little sensors all over your head and face and chest.” After seeing her test results, Davidson’s doctor told her she had stopped breathing 188 times during the night. “That was only moderately bad,” Davidson somberly recalls. “For a lot of people, it’s much worse.”
While behavioral changes, such as discontinuing the use of alcohol, tobacco, and sleeping pills, may shorten apneic periods during sleep, treatment most often involves the use of a continuous positive airway pressure (CPAP) device. The mask of a CPAP fits over the nose and mouth, and pressure from a blower forces air through the nasal passages, preventing the throat from collapsing during sleep.
Once Davidson began using a CPAP, “waking up with feelings of fear stopped right away. I haven’t had bronchitis since, and no problems with driving. Plus, as my doctor predicted, I got off the Zoloft within three months.” Although some people have difficulty adjusting to a CPAP, Davidson adapted easily. “You just learn little tricks, like putting the hose under the covers with you if the air’s too cold, or using a humidifier if the air’s too dry.” She says, “My CPAP is my lifeline. I go nowhere without my CPAP. That’s my baby.”
Treatment for sleep apnea can sometimes include dental appliances, to reposition the lower jaw and tongue, and oxygen administration. And while some surgical procedures have been developed to remove excess tissue at the back of the throat, the NCSDR estimates only a 30-50% success rate for surgery. They caution that long-term side effects and benefits of the procedures are not known, and that there is no way to anticipate who will benefit from this procedure.
Superfat people sometimes have extra tissue in the throat and mouth, which can contribute to sleep apnea when combined with an abnormality in the upper airway. Yet, given the 95-98% failure rate of weight loss attempts, dieting is hardly the first-line treatment for the sleep disorder. Davidson, who is superfat, reports that her doctor told her that “Fat can aggravate sleep apnea, but it’s not the cause of it.”
Davidson encourages anyone who suspects they might have sleep apnea to get tested. “It slips upon you gradually, so that you don’t remember what it was like (before). It’s definitely, absolutely life threatening, but it doesn’t seem like it. It’s a condition that you can’t see, so it’s easier to let it slide.”
Narcolepsy
According to the National Center on Sleep Disorders Research, narcolepsy is as common as Parkinson’s disease or multiple sclerosis – as many as 200,000 Americans have this sleep disorder. Narcolepsy is characterized primarily by overwhelming sleepiness during the day – even after a good night’s sleep. People who have narcolepsy may also experience episodes of sudden loss of muscle function, called cataplexy, which are triggered by emotional reactions such as laughter, anger or fear. Sleep paralysis, a temporary inability to talk or move when falling asleep or waking up, and hypnagogic hallucinations, vivid dream-like experiences that occur while dozing or falling asleep, are two other symptoms of this sleep disorder.
The University of Maryland’s Joel Culpepper says that, although there’s not a definitive scientific explanation for narcolepsy, “It’s believed that somehow those areas of the brain that control motor function during sleep manifest themselves when (the person is) awake. The border is considerably blurred.” He adds that there’s a strong genetic component to narcolepsy, and recent research has isolated a gene in dogs. “There’s still considerable work to be done,” Culpepper says, “but they’re honing in on (the gene).
“For those with narcolepsy,” Culpepper continues, “it’s such a dramatic event in their lives. It can have a rather sudden onset, usually in the late teens or early twenties. Sleep attacks, where there is literally the inability to fight against sleep onset, are scary and startling.”
Narcolepsy, like sleep apnea, is typically diagnosed with a polysomnogram. A multiple sleep latency test, which is administered during the day and measures how fast a person falls asleep and the time it takes to reach the various stages of sleep, is also used in diagnosing the disorder, since people with narcolepsy usually fall asleep and enter the REM (rapid eye movement) stage of sleep rapidly.
While there is no cure for narcolepsy, treatment includes central nervous system stimulants, drugs – such as antidepressants – that suppress REM sleep, and scheduling two or three short naps during the day.
Restless Legs Syndrome
Periodic Leg Movements during Sleep
While restless legs syndrome (RLS) and periodic leg movements during sleep (PLMS) are thought by some to be at two points on the same sleep disorder continuum, Culpepper maintains that the latest scientific literature treats them as two separate disorders. “There’s a basic distinction between the two. With RLS, there is uncomfortable tingling and cramping (in the legs) as you’re trying to fall asleep. PLMS symptoms are very characteristic – the toes come up toward the knee, there’s a rhythmical pattern, and it occurs in spurts throughout the night. (PLMS) is associated with arousals and, in severe cases, full awakening.”
Since childhood, Julie Young has lived the nightmare of both disorders. Young, 25, who works as a construction company office manager in Nantucket, Mass., and who has a web design business on the side, remembers times in her girlhood when she would cry herself to sleep at night because her legs hurt so badly. “When I was young, I used to thrash around in my sleep, and my mom didn’t want me to sleep with her because I would kick her all night,” she recalls. When she got older, Young would wake up with bruises on her legs, mystified as to how they got there. Looking back, “I assume they were from kicking myself during bouts of PLMS,” she says. When she was in college, Young’s boyfriend (Matt, now her husband) would complain – echoing the lament of other PLMS sufferers’ significant others – that she was “running” in her sleep.
According to the National Center on Sleep Disorders, the involuntary jerking or bending leg movements that characterize PLMS typically occur every ten to 60 seconds during sleep, and some people can experience hundreds of movements per night, which severely impacts the quality of their lives. Young and her husband took turns sleeping in the spare bedroom because her PLMS was keeping Matt awake. “It put a strain on our relationship,” Young recalls, “because we were losing that closeness.” In addition, she says, “I was always tired and cranky from lack of sleep. I started to get very depressed. I was sullen and irritable all the time. My productivity at work began to slip, and I was getting called on it. I tried everything I could, but I was still always tired.”
Restless legs syndrome manifests when the person lies down or sits for long periods of time. The RLS sufferer describes creeping, crawling, tingling, or painful sensations in the legs, along with an irresistible urge to move them. Young recalls that, “Driving for long distances or sitting for long periods of time became difficult. I would have to move my legs or the ‘creepy crawly’ feelings would start.” When she and Matt moved from Maryland to Kansas a few years ago, “We had to stop many times on our cross country trip so that I could stretch my legs. The sensations weren’t painful, just annoying, and nothing seemed to stop them.”
While some cases of RLS are transitory – it’s not uncommon for pregnant women to experience symptoms in the third trimester, but they usually disappear after delivery – most are permanent, although the severity of the disorder may ebb and flow over a lifetime. Because there is no diagnostic test for RLS or PLMS, health professionals rely on the patient’s (or her partner’s) report of her symptoms.
Unfortunately, there is no definitive treatment for either PLMS or RLS. In the medication arena, central nervous system depressants do not fully suppress symptoms, but may allow sufferers to get more rest. Drugs used to treat Parkinson’s disease can also reduce symptoms of both disorders, but they do not work for everyone. Pain-killing opiates sometimes work for people with very severe cases of PLMS or RLS, but have their own drawbacks.
Young’s experience in treating her sleep disorders has been nothing short of nightmarish. Her online research led to her self-diagnosis and a trip to a sleep specialist. Since then, Young has variously taken a central nervous system depressant, three different drugs used to treat Parkinson’s disease, and an anti-depressant. Some helped her get more sleep but did nothing for her PLMS; others worked for awhile, but stopped when she developed a tolerance to the drugs; and another made her deathly ill. Currently, Young is taking the dopamine agonist Mirapex, which is more commonly used for Parkinson’s patients. It’s working fairly well, and Young says, “It allows me to get a good night’s sleep and my husband doesn’t seem to notice the kicking so much anymore. My work and relationships have improved, since I’m getting more sleep and have my RLS under better control.”
Young doesn’t consider it a wonder drug, however. “I’m still exceptionally tired most of the time, I sometimes have a hard time concentrating on things, and I occasionally have a short-term memory problem. I will stay with Mirapex until it stops working, and then I will look into other medicines.”
Although much research has been devoted to the science of sleep, answers to why slumber is so beneficial have been elusive. The reigning theory is that sleep allows our brains to consolidate our memories and enables the recovery of our organs and metabolism. But regardless of the science, sowing the seeds of good sleep habits and reaping the benefits of eight hours – or whatever your body needs – of shuteye is crucial to our health and well-being.
Good nutrition, exercise and sleep are the triumvirate of good health, but sleep often takes a back seat to the other two. As Joel Culpepper says, “The trend continues to be for people to pay close attention to their (nutrition and exercise), and we need to put the same emphasis on sleep. It has an impact on every aspect of our lives. If we find ourselves nodding off at our desks, that should be an indication that we need to make some changes.”
The Great Escape
Your bedroom should be haven where you can retreat from the world. When furnishing your oasis, don’t neglect what Better Sleep Council Director Andrea Herman calls “the heart of the comfort zone” – your mattress. The Better Sleep Council, a non-profit organization funded by the mattress industry, suggests that, when shopping for a new mattress, you follow these guidelines:
Wine is meant to enhance our lives. It welcomes us to enjoy the moment, to relax, to take life a little easier. Wine allows us to…exhale. An ordinary afternoon tea becomes an event when a small glass of sherry is added. A romantic dinner at a fine restaurant turns extraordinary with a well-aged Merlot. What would a fondue party be without white wine for the pot and for the chef? And what would a celebration be without a Champagne toast?
Both the casual tippler and the wannabe connoisseur can benefit from wine education – not the snobby kind used to intimidate others, but the basics – how to order, buy and enjoy wine with confidence. The first lesson is to have fun and don’t fret – there is no absolute right or wrong when it comes to selecting wine! Your enjoyment of a wine is ultimately based on your own personal taste – even experts don’t agree on the “perfect” wine.
There are, of course, two basic wines – red and white. White wines are light, floral and fragrant. They tend to go best with chicken, fish, veal and vegetable pastas. The most well known white wines are Chardonnay, Chenin Blanc, Riesling, Sauvignon Blanc, Gewürztraminer and, of course, Champagne. Natural acids that form in a wine counteract its sweetness, adding a pleasant “tartness.” Words like “crisp,” “lively” or “tart” give a hint as to the acidity in a wine. A good basic guide for purchasing white wine is to ignore age or complexity and don’t necessarily seek out the most expensive bottle.
Reds are deeper and heavier than white wines, with wonderful flavors of berries and spice. Reds team well with beef, lamb, meaty pastas and pork…dishes with strong assertive flavors. The most well known reds are Cabernet Sauvignon, Chianti, Merlot, Beaujolais, Pinot Noir and Syrah. Price and age can be critically important in choosing a red wine because they tend to be puckery dry without enough aging to mellow their tannins (the natural compounds found in the grape skins). The expense in red wine comes from barrel aging, which mellows and smoothes a wine – a process that can take years.
Happily, most Merlots on the market are ready for immediate consumption, says Joe Lozano, owner of Elite Wine Sellers in Southern California. “People like the softness and the approachability of the wine, making the Merlot a very attractive red wine,” he says. “Surveys have shown that 97% of consumers who buy wine, buy it for consumption within a three-day period.”
When shopping for wine, be aware that wine varieties, like everything else, fluctuate in trendiness – some becoming hip and others becoming bore-ing (yawn). Right now, Merlot is hip and sexy, probably due to its flexibility. Gaining popularity are the Australian Rieslings with their distinctive tropical-lime flavors. “Blush” wines and any wines sold in a carton with a pour spout are definitely yesterday’s news!
With their wonderful honeyed flavors of apricots, oranges, roses and raisins, dessert wines pair well with cakes, puddings, and fruit desserts. While some wine drinkers find dessert wines too sweet, if paired appropriately, the opulent and perfumed Ports, Muscats and Sauternes can highlight the final course.
Pairing wine with food is simple if you remember that wines have individual flavors. Match the wine flavors to the food flavors, and voila! You have a match made in heaven. In addition to its flavor, you also want to take into account the body (or weight) of the wine, in order to be sure that neither the wine nor food overpower each other. For example, the mild spiciness of Gewürztraminer goes well with spicy food such as sausage. German Rieslings pair well with many foods because of their high acidity, low alcohol, and fragrant flavors. Remember to pair lower acidity wines with highly acidic dishes so that the flavors don’t clash on the palate.
Imagine you’ve planned a wonderful fall picnic for your friends. The leaves are turning color; the air is crisp, yet the sun is still warm. You’re serving smoked chicken pasta with caramelized onions and walnuts, and a homemade basil focaccia. For dessert you brought raspberry Amaretto custard tarts. What wine would best complement this feast?
“A barrel-aged Chardonnay would probably be best,” says Lozano. “The Chardonnay is rich and buttery and could stand up to the richness of the smoked chicken and caramelized onions. If the dish was richer, say, topped with butter and cheese, then you would want a wine with higher acidity to cut through the richness – like a Pinot Grigio or a Sauvignon Blanc.” To match the custard tarts, you might want to try an Italian sparkling wine, Asti Spumante. The effervescent sweetness of the Muscat grapes in the Asti pairs well with creamy desserts.
Like matching the right shoes and handbag to the outfit, accessorizing wine with its proper vessel is critical. There are at least 20 different shapes and sizes of glasses expertly designed to enhance the flavor of a fine wine. Choosing the correct glass will show off the wine’s color and bouquet. In general, red wine needs to be in a larger glass to allow plenty of room for oxygen to aerate the wine and bring out its full flavor. The edges of the glass should taper inward to catch the wine’s wonderful aromas. By contrast, champagne flutes are kept long and slender in an effort to preserve the tiny bubbles. White wines, where aeration is not as critical, are served in smaller versions of red wineglasses. Dessert wines, with their intense flavors and honeyed texture, are charming when served in small liqueur glasses.
Serving wine at the proper temperature is equally important. Warm white wines can taste like mouthwash and a too-cold red wine will taste boring and one-dimensional. Many experts recommend that wine should be served at “room temperature,” but what if your “room” is an igloo or an equatorial thatched hut? Generally, full-bodied red wines should be serve at 64 degrees, while Pinot Noirs and Burgundies should be served a bit cooler, at 61 degrees. Whites should be served between 43-52 degrees, with Bordeaux, Rieslings, and Champagne served at the lowest range.
Now, for the grand finale – dinner out at a fine restaurant! Let’s say you are taking your favorite niece out for her birthday and the wine-choosing and tasting duties fall to you. Don’t be afraid to let the sommelier (wine waiter) assist you, since his purpose is to help you enjoy your dining experience. Once you consult and choose a bottle in your price range, say a nice Merlot, the sommelier will uncork the bottle in front of you. You will be offered a small taste of the wine. Hold it up to the light and gently swirl it, checking the color and clarity. Do you see any sediment? If so, the wine might need to be decanted into a separate bottle before serving. Next, hold the glass close to your nose and inhale the bouquet. It should smell wonderful, like a wine cellar. Now, taste a small sip. It might be dry, but it shouldn’t taste like salad vinegar. If it makes your mouth pucker too much, it might just need to breathe awhile. Once you nod final approval, the sommelier will begin pouring wine for everyone at the table. Congratulations! You have now passed the time-honored restaurant tradition of selecting a wine.
Now you have concluded your lessons in “The Wine Basics” – how chic you are! If you continue to keep your eyes (and your mouth) open, you will become quite a wine connoisseur – or at least you’ll be so relaxed, you won’t really care! And remember that in the world of wine, like in the world of BBW, “Big” and “Full-bodied” are compliments!
Wine at a Glance
Over 500 natural compounds have been identified in wine. Many of these compounds are the same as those found in fruits, flowers and vegetables with flavors like pineapple, pear, coconut, peach, vanilla and green pepper. The combinations of compounds give varieties distinctive flavors and characteristics. This information will help you wend your way through the maze of wines.
White Wines:
Chardonnay: Full and buttery with a fruity taste. Flavor notes are vanilla, oak, butterscotch, melon, pineapple and peach.
Sauvignon Blanc: Fairly dry, higher in acids, and crisp. Flavor notes are grass and gooseberry.
Riesling: Lower alcohol level and fruity. Flavor notes are green apple, orange, lime and honey.
Gweurztraminer: Medium body with a spicy taste. Flavor notes are spice with nutmeg.
Chenin Blanc: A picnic wine, crisp with high acidity. Flavor notes are peach, apple, honey, and marzipan.
Sauterne: A rich dessert wine – a taste of honey with a luscious crème brulee texture. Flavor notes are apricot, peach, and pineapple.
Red Wines:
Merlot: Dark red and full-bodied, but soft and less tannic. Flavor notes are plum, rose, and spice, with some lighter grassy undertones.
Cabernet Sauvignon: Dark red, big, and full-bodied. Flavor notes are black currant, chocolate, tobacco, and olive.
Pinot Noir: Relatively low tannins and acid. Flavor notes are raspberry, cherry, violet, and rose.
Sangiovese: Medium body Chianti-like wine. Flavor notes are cherry, spice, tobacco, and herbs.
Syrah: Lighter, more peppery wine. Flavor notes are ripe berry, mixed spice, and black currant.
]]>The next time I negotiated salary, I got a 35% increase along with a four-day workweek.
What did I do differently? Everything. But first I talked to industry experts as well as successful rainmakers. They helped me come up with a four-step plan that cracked open my employer’s wallet. Here’s what they said:
First, make sure you give an employer excellent service. Companies are profit-making machines that generally award raises only to superior workers. You already are doing the job for a previously agreed-upon pay rate. The only way to change the current arrangement is to offer up more and better goodies than co-workers.
In fact, if you’re not giving 110 percent at work, it’s pointless to show up for another day, says Mary Ann Rust, Ph.D., a Los Angeles psychologist who developed “Blueprint for Career Success,” a job-targeting program used nationwide.
“If you are daydreaming or going slow, or feel resentful, you’re in the wrong job,” Rust points out. “This is a faulty attitude, and you end up learning bad habits that will slop over into your private life, from your tennis game to everything else.”
She encourages clients to view their workplace as a canvas upon which they paint a vividly unique picture of themselves.
“Share your special skills with others. Keep training yourself. Celebrate yourself in work, because the object is to grow as a person, and to use your work as an object of self-development,” Rust urges. Your on-the-job stock will rise accordingly, she adds.
Former Washington, D.C. lobbyist Barbara Hirsch agrees. Hirsch found salary talks went especially well when she tied a raise request to an expanded job description.
“I was always doing things I wasn’t hired to do, and then I would go to my boss and say, ‘We need a new job description for me, and we need to talk about new compensation based on the higher salary range that goes along with the re-written job description,'” explains Hirsch.
Now a publisher, Hirsch makes personnel decisions based on the answer to this question: “Is this person a revenue maker for me?”
“If they are making me more money, then they should make more money,” she adds.
Second, smart money-seekers put themselves in their bosses’ shoes before asking for a raise, says Bruce Loveland, executive vice president for client services at the New York City office of Bernard Haldane Associates, a national career consulting firm.
Before opening the discussion, ask yourself what the boss has to justify internally to make a salary increase happen, suggests Loveland.
If it’s a privately owned company, the first thought likely will be, “This will come out of my pocket, and do I want to take this money out of my pocket?” he says. Public company managers know raises will come out of their annual budget, or the corporate pocket, so their reasoning is similar.
“Basically, the employer asks, ‘What is my return on this proposed investment?'” Loveland continues. Then the boss must decide specifically how much to jack the salary, based on the worker’s perceived worth.
The third step to nailing a snazzy raise is determining how much to ask for. Pre-recession, the average raise ran about 3-5% annually, statistics indicate.
But instead of asking for a generic 4%, base your request on the pay range for a comparable person in your industry with similar skills and experience, says Jacqueline Threadgill, a health-care consultant in Philadelphia.
“It is good – especially for a woman – to make sure there is a policy written on how raises are implemented” before opening salary talks, says Threadgill. “If there is a salary band or range, you need to know where you fall with your current pay.”
Doing this pre-meeting research helped Threadgill get the raise, but first, she recalls, she had to state her case in strong terms.
“Make sure you’ve checked with your resources, are informed of what you need to know, and then have the strength to disagree or debate if necessary about why this is reasonable,” Threadgill says.
Keep in mind, though, that the same job pays differently from one part of the country to another, so a $60,000-a-year job in Phoenix may pay just $53,000 in Nashville – or $74,000 in New York City.
Now it’s time for the main event: what I call the “This is what I’ve done for you; This is what I’ll do for you” memo. It’s the single most important thing you can do to convince the boss that you’re worth more greenbacks.
Start by setting up a meeting during a non-stressful time of the week. If asked, you can say, “I’d like to discuss my future with the company, and some ideas I have along those lines,” prompts Bill Frank, president of Denver-based Career Lab.
Then spend a few hours drafting a hard-hitting memo that details what you’ve done in the last twelve months. Without exaggerating your role, be specific and use punchy language for maximum impact.
For instance, rather than saying you “participated in an important sales project,” say, “I was the lead producer in Target ’14, the company’s major revenue vehicle, bringing in 12% more new business than my peers.”
“Since salary is determined by performance, list your work ‘home runs’ that document your accomplishments and achievements in the memo,” Frank advises. “You’re not being a brown-noser, you’re informing him or her about what you really do for the company.”
In part two of the memo, list several bulleted items about what you plan to do for the company in the coming year. This is a teaser, of sorts, that you tailor to the boss’ agenda and the company’s stated goals. Part two cues the boss as to what he or she may be able to boast about – production-wise – in a year, thanks to you.
Don’t expect an immediate answer. Most supervisors need time to check the budget and mull over your contribution to the company. It’s not unusual to wait a week or even a month before getting an answer to your raise request.
Stay calm, and through it all, advises Rust, remember her mantra: “Work done in love has the breath of life to it.”
When NOT ask for a raise
There are times when it’s best to defer asking for a salary increase, no matter how stellar your performance, says Bill Frank, president of Denver-based Career Lab, a career consulting and human-resource firm.
“Raises are always determined by business conditions, most important of which is, ‘Is this business profitable?’ More particularly, is your own particular job a profit center for the employer?” Frank explains.
On her “first journey,” which ran from August 2013 to November 2014,
Noroc traveled to 37 countries. She is asking for financial support to further her travels. Yet from reviewing her work on “Atlas” to date, the Romanian photographer appears to select subjects using a decidedly Western lens. Of the 55 women depicted from her “first journey,” which ran from August 2013 to November 2014, it’s likely that 48 could appear as models in the pages of a woman’s magazine – as long as it wasn’t BBW.
It’s unfortunate that Noroc seeks to celebrate the diversity in beauty, yet captures images that overwhelming depict young, thin women with symmetrical features, full lips, and large eyes. While not every subject’s shape is apparent, only two women appear to be plus-sized.
If Noroc receives crowdfunding for her “second journey,” one hopes her camera will find beauty in women of all sizes and all ages. While beauty can certainly be found in lithe young women, diversity of beauty comes from the laugh lines in the face of a woman reflecting a life well lived, from the generous bosom of a woman who has nourished her children, and from the quiver of a well-appreciated round belly.
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