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The Bone-Marrow Transplant Revolution – The Atlantic

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In the fall of 2021, Gabriel Arias felt like his body was “rotting from the inside.” He was diagnosed with acute myeloid leukemia, a form of blood cancer so aggressive that doctors had him hospitalized the day of his biopsy. In cases like his, the ideal treatment is a transplant. Arias’s cancer-prone blood cells needed to be destroyed and replaced with healthy ones taken from the bone marrow or blood of a donor who matched him biologically. Fortunately, doctors found him a match in the volunteer-donor registries—a man in Poland. Unfortunately, Arias’s single match in the entire world was no longer available to donate.

In the past, the road to transplant might have ended here, but a medical advance had dramatically expanded the pool of donors for patients such as Arias. With the right drug, Arias could now get a transplant from his brother, a partial match, or, as he ultimately chose, he could join a clinical trial in which his donor would be a stranger who shared just eight of 10 markers used in bone-marrow transplants. Under this looser standard, Arias’s registry matches multiplied from one to more than 200. “It really is a game changer,” says Steve Devine, the chief medical officer of NMDP, a nonprofit that runs a donor registry. Today, agonizing searches for a matched donor are largely a thing of the past.

The drug powering this breakthrough is actually very old. Cyclophosphamide was first developed in the 1950s for chemotherapy. Fifty years later, researchers at Johns Hopkins began studying whether it could be repurposed to prevent a common and sometimes deadly complication of bone-marrow transplants called graft-versus-host disease, where the donor’s white blood cells—which form the recipient’s new immune system—attack the rest of the body as foreign. The bigger the mismatch between donor and recipient, the more likely this was to happen. Cyclophosphamide worked stunningly well against graft-versus-host disease: The drug cut rates of acute and severe complications by upwards of 80 percent.

Cyclophosphamide has now enabled more patients than ever to get bone-marrow transplants —more than 7,000 last year, according to NMDP. (Bone-marrow transplant is still used as an umbrella term, though many of these procedures now use cells collected from the blood rather than bone marrow, which can be done without surgery. Both versions are also known, more accurately, as hematopoietic or blood stem-cell transplants.) The field has essentially surmounted the problem of matching donors, a major barrier to transplants, Ephraim Fuchs, an oncologist at Johns Hopkins University, told me. Fuchs couldn’t remember the last time a patient failed to get a blood stem-cell transplant because they couldn’t find a donor.


It wasn’t obvious that cyclophosphamide would work so well. “I’m just going to come clean,” Devine told me. “Back in 2003 and 2005, I thought it was crazy.” Derived from a relative of mustard gas, the drug is known to be highly toxic to a variety of blood cells; in fact, doctors had long used it to kill the diseased bone marrow in patients before transplant. Why would you want to give such a drug after transplant, when the new donor cells are still precious and few? It defied a certain logic.

But as far back as the 1960s, researchers also noticed that high doses of post-transplant cyclophosphamide could prevent graft-versus-host disease in mice, even if they did not know why. Over the next few decades, scientists working away in labs learned that cyclophosphamide isn’t quite carpet-bombing the blood. It actually spares the stem cells most important to successful transplant. (Blood stem cells differentiate into all the types of red and white blood cells that a patient will need.) Why cyclophosphamide works so well against graft-versus-host disease is still unclear, but the drug also seems to selectively kill white blood cells active in the disease while sparing those that quell the immune system.

By the late ’90s, doctors saw a clear need to expand the search for donors. Bone-marrow transplants are most successful when donor and recipient share the same markers, known as HLA, which are protein tags our cells use to distinguish self from nonself. We inherit HLA markers from our parents, so siblings have about a one-in-four chance of being perfectly matched. As families got smaller in the 20th century, though, the likelihood of a sibling match fell. Donor registries such as NMDP were created to fill the gap, however imperfectly.

Doctors soon began coalescing around the idea of using family members who were only haploidentical, or half matched, meaning they shared at least five out of 10 HLA markers. Every child is a half match to their parents, and every parent to their child; siblings also have a 50 percent chance of being half matches. But when doctors first tried these transplants, the “outcomes were horrible,” Leo Luznik, an oncologist at Johns Hopkins, told me. Patients had frighteningly high rates of graft-versus-host disease, and more than half died within three years.

Based on the lab findings, Luznik, Fuchs, and other colleagues at Johns Hopkins wondered if post-transplant cyclophosphamide could help. The pharmaceutical companies that made it were uninterested in funding any research, Luznik said, because “it was an old, very cheap drug.” With government grants, however, the team was able to prove that cyclophosphamide got the rate of graft-versus-disease as low as in matched sibling transplants. By the late 2000s, transplants with half-matched family members were becoming routine.

Still, not every patient will have a sibling or parent or child who can donate. Doctors began wondering if cyclophosphamide could work for unrelated donors too. If only eight of the 10 markers have to be matched, then almost everyone would find a donor, even multiple donors. This was especially important for patients of mixed or non-European ancestry, who have a harder time finding unrelated donors, because people of those backgrounds make up a smaller proportion of registry donors and because they can carry a more diverse set of HLA markers. Two-thirds of white people can find a fully matched registry donor, but that number drops to 23 percent for Black Americans and 41 percent for Asians or Pacific Islanders.

Amelia Johnson, who is half Indian and half Black, was one of the first children to get a transplant from a mismatched unrelated donor in a clinical trial in 2022. Her mom, Salome Sookdieopersad, remembers being told, “You guys need to start recruiting bone-marrow donors to help increase your chances.” When that still didn’t turn up an ideal match, Sookdieopersad prepared to donate to her daughter as a half match. But then Amelia was offered a spot in the clinical trial, and they decided to take it. Transplants with mismatched unrelated donors had already been tried in adults—that was Arias’s trial—and they offered other potential benefits. A younger donor, for example, has younger cells, which fare noticeably better than older ones. Amelia did end up with a bout of graft-versus-host disease; cyclophosphamide lowers the risk but not to zero. Still, the transplant was necessary to save her life, and her mom pointed out that some risk was unavoidable, no matter the type of donor: A friend of Amelia’s got graft-versus-host even with a perfectly matched one. Doctors were able to treat Amelia’s complications, and she returned to school last August. The pediatric trial she was part of is ongoing.

In adults, where more data are available, doctors are already moving ahead with mismatched, unrelated donors. Between this and half-matched family members, patients who once might have had zero donors are now finding themselves with multiple possibilities. Doctors can be choosier too: They can select the youngest donor, for example, or match on characteristics such as blood type. The larger pool of donors also prevents situations like Arias’s, in which a single matched donor who signed up years ago is no longer available, which happens with some regularity. Cyclophosphamide is now routinely used in matched transplants too, because it lowers the risk of graft-versus-host disease even further.

Arias’s mismatched unrelated donor in the trial was an anonymous 22-year-old man who lives somewhere in the United States. When Arias and I spoke last month, it had been almost exactly two years since his transplant. He’s cancer free. He and his wife just welcomed a baby girl. None of this would have likely been possible without the transplant, without the donor, without a 70-year-old drug that had been smartly repurposed.

Health Insurance Guidelines for Companies Under 50 Employees

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Navigating health insurance for small businesses can be complex and daunting. For companies with fewer than 50 employees, selecting the right health insurance is a balancing act between budget constraints and the need to attract and retain talent with competitive benefits. This article offers practical guidance on how to navigate the health insurance landscape for small companies, ensuring both compliance and employee satisfaction.

Running vs. Walking: Which Is Better for Lasting Health?

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Walking is among the world’s most popular forms of exercise, and far and away the most favored in the United States. And for good reason: It’s simple, accessible and effective. Taking regular walks lowers the risk of many health problems including anxiety, depression, diabetes and some cancers.

However, once your body becomes accustomed to walking, you might want to pick up the pace, said Alyssa Olenick, an exercise physiologist and postdoctoral research fellow in the energy metabolism lab at the University of Colorado Anschutz Medical Campus.

If you can nudge even part of your walk into a run, it offers many of the same physical and mental benefits in far less time. But just how much better is running? And how can you turn your walk into a run?

When considering the health benefits of an activity like walking or running, there are two connected factors to keep in mind. One is the workout’s effect on your fitness — that is, how it improves the efficiency of your heart and lungs. The second is the ultimate positive outcome: Does it help you live a longer life?

The gold standard for assessing fitness is VO2 max, a measure of how much oxygen your body uses when you’re exercising vigorously. It’s also a strong predictor of life span, said Dr. Allison Zielinski, a sports cardiologist at Northwestern Medicine Bluhm Cardiovascular Institute.

Even doing a small amount of activity — like taking slow steps throughout the day — somewhat improves VO2 max compared with staying completely sedentary, according to a 2021 study of 2,000 middle-aged men and women. But bigger benefits come when you begin walking faster, which raises your heart and breathing rates.

If you’re working hard enough that you can still talk but not sing, you’ve crossed from light to moderate physical activity. Studies suggest that moderate activity strengthens your heart and creates new mitochondria, which produce fuel for your muscles, said Dr. Olenick.

So how does running compare with walking? It’s more efficient, for one thing, said Duck-chul Lee, a professor of physical activity epidemiology at Iowa State University.

Why? It’s more than the increased speed. Rather than lifting one foot at a time, running involves a series of bounds. This requires more force, energy and power than walking, Dr. Olenick said. For many people first starting out, running at any pace — even a slow jog — will make your heart and lungs work harder. That can raise your level of effort to what’s known as vigorous activity, meaning you’re breathing hard enough that you can speak only a few words at a time.

Federal health guidelines recommend 150 minutes to 300 minutes per week of moderate-intensity aerobic activity, like brisk walking, or half as much for vigorous activity. That might suggest that running is twice as good as walking. But when it comes to the key outcome of longevity, some studies have found running to be even more effective than that.

In 2011, researchers in Taiwan asked more than 400,000 adults how much vigorous exercise (like jogging or running) and moderate exercise (like brisk walking) they did. They found that regular five-minute runs extended subjects’ life spans as much as going for 15-minute walks did. Regular 25-minute runs and 105-minute walks each resulted in about a 35 percent lower risk of dying during the following eight years.

Those numbers make sense, given running’s effect on fitness. In a 2014 study, Dr. Lee and his colleagues found that regular runners — including those jogging slower than 6 miles per hour — were 30 percent fitter than walkers and sedentary people. They also had a 30 percent lower risk of dying over the next 15 years.

Even though he’s an enthusiastic proponent of running, Dr. Lee suggested looking at walking and running as being on a continuum. “The biggest benefit occurs when moving from none to a little” exercise, he said.

Whether you’re walking or running, consistency matters most. But after that, adding at least some vigorous exercise to your routine will increase the benefits.

Running does have its downsides. It’s high-impact and hard on your connective tissue.

Researchers have debunked myths that running will always wreck your knees, but short-term injuries are more common in runners than walkers. Easing into walking first allows your body time to adapt, which in turn reduces risk, said Dr. Bella Mehta, a rheumatologist at the Hospital for Special Surgery in New York.

In fact, even experienced runners who take a break should gradually build back up. “It’s always better to start or increase an exercise program by going slow and low,” Dr. Zielinski said.

If you want to try running for the first time — or return to it — try this progression.

Increase your step count, Dr. Lee said. If you haven’t been exercising at all, begin by trying for an extra 3,000 walking steps per day, at least a few days per week.

Set aside 10 minutes for brisk walking three to four times per week, Dr. Olenick said. Aim for an effort level of three to five on a scale of 10. Gradually increase the duration, until you can stay on your feet for an hour.

As you gain fitness, you’ll notice you must walk even faster to reach moderate intensity. Once this happens — usually after about a month or two — start adding in run-walk intervals. Warm up with a five-minute brisk walk. Then alternate a minute of jogging with three minutes of walking. Repeat this three to five times through.

Each week or two, increase your running interval and decrease your walking time, until you’re running continuously.

Check with your doctor first if you’re being treated for heart disease or another chronic condition, or if you have symptoms like chest pain, Dr. Zielinski said. You might need to undergo a stress test or other evaluation before being cleared to do vigorous activity.

Those who can’t run (or don’t want to) can turn up the intensity in other ways, Dr. Olenick said. For instance, add a few hills to your walking route, and push the pace as you climb them. You could jump on a trampoline or try a HIIT workout, on land or in the pool.

Best of all is to mix and match — brisk walking or other moderate-intensity exercise on some days, vigorous workouts on others, taking more steps on days when you can’t squeeze in a workout.

“Get a little bit of everything” each week if you can, Dr. Olenick said. “It all adds up.”

Cindy Kuzma is a journalist in Chicago and a co-author of “Breakthrough Women’s Running: Dream Big and Train Smart.”

Ep215: Wondering What Fit + Fueled Is Really Like? Hear It Straight From Alumni

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In this episode, Tina interviews Fit + Fueled alumni, Tara Hodge and Tara Carroll. They are both busy, working moms with high-stress jobs and health goals. They shared their experiences with the Fit + Fueled program, highlighting the significant role of mindset shifts in changing habits and achieving sustainable results.

They chat about:

  • Short-term versus long-term weight loss solutions 
  • How Fit + Fueled is different from other programs 
  • Effort and attitude (“what you put in is what you get out”)
  • Specific mindset shifts needed for transformation
  • How diet culture impacts our relationship with the scale 
  • Importance of trusting the process
  • Results you can expect with Fit + Fueled 
  • What Fit +Fueled IS and IS NOT as a program

Body Composition Blueprint [FREE training]: https://carrotsncake.ck.page/5909f18b13      

Fit + Fueled Waitlist: https://carrotsncake.ck.page/be63efa9bd   

Connect with Tina Haupert:
https://carrotsncake.com/
Facebook: Carrots ‘N’ Cake 
Instagram: carrotsncake 
YouTube: Tina Haupert
Pinterest: Carrots ‘N’ Cake Hormone Testing & Nutrition Coaching   

About Tina Haupert:

Tina Haupert is the owner of Carrots ‘N’ Cake as well as a Certified Nutrition Coach and Functional Diagnostic Nutrition Practitioner (FDN-P).

Tina and her team use functional testing and a personalized approach to nutrition to help women find balance within their diets while achieving their body composition goals.



Cormet de Roselend via Col du Pré – My Cycling Challenge

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Cormet de Roselend is one of the more beautiful climbs in the Alps. But remember, the best route is not via the main Route des Grandes Alpes road that climbs the north and south sides. Instead, take the 3rd way up via Col du Pré, like the Critériun du Dauphiné will on June 5th.

Col du Pré is a challenging beautiful climb with 26 hairpins and high mountain views in all directions. And just beyond the summit is one of the great views in the Alps down towards Lac de Roselend. And best of all? To get to Cormet de Roselend you must ride over the lac de Roselend dam! Damn!

The climb to Col du Pré starts immediately in Beaufort. But it’s after the village of Arêches where all the hairpins begin.

Lac de Roselend is still not quite full, so not quite as beautiful as in late summer. But the views from Col du Pré are amazing.

At the summit of Col du Pré is a brilliant gravel road that leads much high to La Passage de la Charmette. See this old post for details of the south side of Cormet de Roselend and then this gravel adventure with towering views of Lac de Roselend.

Unpaved road to Passage de la Charmette – 2014

But back to the current ride: I had my drone and tried to take a few different angles crossing the dam.

After the dam, the route rejoins the main road at Col du Mérailet (1605m) and runs along the edge of the lake.

La Chapelle de Roselend:

The road then leaves the lake and heads higher.

There was still a fair amount of snow along the last couple of kilometres, but the road is well cleared and fine for road bikes.

Cormet is a local word for col. Above Arêches on the route to Col du Pré the road splits and one can head to another lake/dam:
Lac de St Guérin – See here for ride details. And above that is Cormet d’Arêches at 2100m. I believe it is still gravel above the lake, but it’s now fully paved on the far side. See here for a ride idea that goes far above Col d’Arêches to a couple of cols, one that overlooks Lac de Roselend. And see here for an old ride that reaches Cormet d’Arêches after visiting a bunch of high gravel cols.

Finally, as shown on the maps below, I descended the main Route des Grandes Alpes road that goes directly to Beaufort. But there is some sort of construction that caused a detour that required some climbing. But it’s a scenic, quiet hair-pinned route. Not a bad detour although my legs were tired.

What a great day. I can’t recommend this route enough. Woohoo!

The Fitnessista podcast

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Hi friends! New podcast episode is live. Friendly disclaimer: we talk about binging and emotional eating in this episode. If you feel like this would be a triggering topic for you, please use your discretion. xo

I’m so thrilled to have Brittany Watkins on the podcast today. She is AMAZING and has so much knowledge to share. I hope you love this episode! She’s offering her 7-day challenge for free for listeners here.

158: Using tapping to overcome weight loss struggles and finding balance with Brittany Watkins

Here’s what we chat about:

Why You Self-Sabotage Your Weight Loss Efforts with Emotional Eating and Binge Eating

How tapping works and how it impacts your body and brain

The Difference Between Cravings and Emotional Eating

Subconscious Weight Loss Blockers

Why You Overeat or Overdrink at Parties

and so much more.

 

Here’s more about Brittany and her background:

Brittany Watkins is a renowned speaker, author, and creator of The Echo Tapping Method™, a groundbreaking technique in Food Psychology. Recognized as a leading expert in Emotional Freedom Techniques (EFT or Tapping), especially for weight loss and emotional eating, Brittany has built a remarkable career over the last 15 years. She has changed the lives of over 100,000 women by addressing their food cravings, emotional eating, and self-sabotage. She focuses on finding and fixing the root causes of these issues quickly. She developed The Echo Tapping Method™, an innovative approach that rapidly speeds up the healing process. This unique psychology biohacking modality has been shown to provide the benefits of ten years of therapy in just a few sessions. Brittany’s core professional dedication has been to provide quick and lasting change. Brittany has also trained more than 400 medical professionals, therapists, and counselors in her method, who are helping thousands of patients every year. Her work has been recognized in major publications like Psychology Today, Shape, and Women’s Health and Fitness Magazine. Plus, her techniques have reached over 10 million women worldwide via Facebook and YouTube, establishing her as a key figure in psychological healing for emotional eating.

Check out her Instagram here and her website here.

Join her 7-day challenge for free here.

Partners:

I’ve been using Nutrisense on and off for a couple of years now. I love being able to see how my blood sugar responds to my diet and habits, and run experiments. You can try out Nutrisense here and use GINA50 for $50 off.

Join us for Fit Team! This is my online fitness community and you can try it free for 7 days.

I love love love the meals from Sakara LifeUse this link and the code XOGINAH for 20% off their meal delivery and clean boutique items. This is something I do once a month as a lil treat to myself and the meals are always showstoppers.

If any of my fellow health professional friends are looking for another way to help their clients, I highly recommend IHP. You can also use this information to heal yourself and then go one to heal others, which I think is a beautiful mission. You can absolutely join if you don’t currently work in the health or fitness industry; many IHPs don’t begin on this path. They’re friends who are passionate to learn more about health and wellness, and want to share this information with those they love. You can do this as a passion, or start an entirely new career.

You can use my referral link here and the code FITNESSISTA for up to $250 off the Integrative Health Practitioner program. I highly recommend it! You can check out my review IHP Level 1 here and my review of Level 2 here.

I’m still obsessed with my sauna blanket. This is one of my favorite ways to relax and sweat it out. I find that it energizes me, helps with aches and pains, I sleep better on the days I use this, and it makes my skin glow. Link to check it out here. You can also use my discount FITNESSISTA15 for the PEMF Go Mat, which I use every day, and the red light face mask, which is a staple in my weekly skincare routine.

Get 20% off Organifi with the code FITNESSISTA. I drink the green juice, red juice, gold, and Harmony! (Each day I might have something different, or have two different things. Everything I’ve tried is amazing.) I’m currently obsessed with the shilajit gummies!

Thank you so much for listening and for all of your support with the podcast! Please be sure to subscribe, and leave a rating or review if you enjoyed this episode. If you leave a rating, head to this page and you’ll get a little “thank you” gift from me to you. 



Vaccinated vs Unvaccinated Chicks? | Healthy Home Economist

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Does it matter whether you buy vaccinated or unvaccinated baby chicks to create or grow your backyard flock of egg-laying hens?

healthy unvaccinated baby chicks on grass

With Easter just a couple of weeks away, I thought I would pen a few words about buying chicks for your kids this Holiday.

Like many parents, I purchased baby chicks for my kids at Easter, who quickly grew within a few weeks to egg-laying birds that we kept in a backyard coop.

As I’ve been a backyard poultry keeper for many years now, I thought I would opine on my experience with vaccinated versus vaccinated birds over the years!

Does it really matter? The answer might surprise you.

Most Hatcheries Vaccinate Chicks While Still in the Egg

Vaccination in the hatchery has always been considered by the industry to be the “best case scenario” for baby chicks. (1)

For many years, only a few vaccines were administered. These included:

  • Marek’s disease (MD)
  • Infectious bronchitis (IB)
  • Coccidiosis
  • Newcastle disease (ND)
  • Swollen head syndrome (SHS)

In recent years, new developments in chick vaccination have occurred with vaccination by eye drop, coarse spray and fine spray, subcutaneous injection at day old, and the increasingly popular ‘in-ovo’ injection a few days before the chick hatches. Below is a video of the process.

This has allowed many more injections to occur.

Vaccinated Hens Don’t Lay As Long!

In my experience keeping egg-laying hens, those that were vaccinated as chicks do not tend to lay eggs very long.

While they seem to lay normally for the first year to year and a half, after that, egg production declines sharply compared with unvaccinated hens.

By comparison, unvaccinated hens I’ve kept over the years will lay regularly until they are 5-6 years old!

Vaccinated Hens Are Sickly

Another problem with hens that were vaccinated as chicks is that they tend to be much more sickly.

To give you some idea, out of a batch of 6 vaccinated chicks I raised a little over 3 years ago, only 2 remain (and one of those is currently sick and has only ever laid deformed eggs).

Some of you might be wondering why I got vaccinated chicks to begin with.

The reason is that I was under the impression that the feed store where I bought them had unvaxed chicks. Unfortunately, this was a mistake on my part.

This mistake, however, gave me a perspective for comparison, which I am now sharing with you!

Weaker Hens Preferred by Predators

Another thing I’ve noticed over the years is that the vaccinated hens are targeted more by predators.

For example, over the last 5 years we’ve increasingly experienced hawk attacks in our neighborhood due to some heavy development in a rural area to the north of our community.

Without exception, the hens that have fallen prey to the hawks were vaccinated.

Predators instinctively know which animals are the weakest and sickest. They tend to go for these animals as it provides a higher rate of success.

Is it just a coincidence that every single hen I’ve lost to a hawk over the last few years was vaccinated? Perhaps, but given that they were more sickly anyway, I doubt that it was happenstance.

Always Insist on Unvaxed Chicks!

My recommendation to those who keep backyard hens is that it is worth it to spend the time seeking out unvaccinated chicks.

And, of course, once you have these cuties, be sure to feed them organic unmedicated feed!

You spend a lot of time raising these babies into adults, and sickly birds that don’t lay as long are not a good investment in my experience.

In addition, who knows what the decreased nutritional value of their eggs might be due to this medicalization?

For example, one of my vaxed hens consistently lays deformed eggs (and always has). I’ve never had an unvaxed hen lay this type of egg.

Even if the egg looks normal, however, are the yolk and white actually the same? We have no idea at this point. I haven’t found any research that has looked into it.

Where to Get Unvaccinated Chicks

There are three ways to ensure that the baby chicks you select for your family to grow up into egg layers are unmedicalized.

Feed Store

Some feed stores will have unvaccinated chicks.

Hint: These establishments will almost always be independently owned.

However, some locally owned feed stores will have vaccinated chicks too, so be sure to ask and don’t assume (which was my mistake!).

Hatcheries

While fewer and fewer hatcheries are offering unvaccinated chicks, there are still a few around.

Hoover’s Hatchery is the one I recommend looking into (you select vaccination status at checkout).

The minimum purchase is 15 chicks, so buying with a friend or two is a good idea if you only want a few chicks at a time.

Hatch Your Own!

Another great option is to hatch your own chicks.

All you need is a rooster and a DIY egg incubator to get started.

We got a large, formidable, and yet gentle cockerel from a local rooster sanctuary. You don’t even have to raise them from a chick if you don’t want to.

Note that hatching chicks laid from unvaccinated hens is going to produce the best results!

Have you noticed a difference at your house between the health and egg-laying capacity between vaccinated and unvaccinated hens?

Please share your experience with us!

References

(1) Vaccination in the Hatchery

(2) Poultry Vaccinations

(3) Hoover’s Hatchery

Standard Yoga Bolsters 3 Ways

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This entry was posted on Feb 26, 2024 by Charlotte Bell.

yoga bolster

Most of us would probably agree that our lives are filled to the brim. When we’re super busy, what often drops off our schedule are the very things we need most, like our yoga practice. Running through a few quick Sun Salutations (Surya Namaskara) is certainly better than no practice, but it won’t necessarily sustain and restore your energies. We also need rest to balance busyness. Standard Yoga Bolsters are one of the key tools for calming agitation and renewing our energies.

B.K.S. Iyengar originally developed Restorative Yoga as a therapeutic practice to heal specific physical imbalances and to regenerate spent energy. Restorative Yoga specialist Judith Hanson Lasater learned about restorative practice directly from Mr. Iyengar. She has since developed and refined the practice and now teaches workshops and trainings worldwide.

What sets Restorative Yoga apart is that all its asanas are supported. Restoring our energies requires that we spend as little energy as possible. Setting up poses with Yoga Bolsters, Blankets, Blocks and Straps allows our bodies to be completely supported. Then we can simply relax and breathe without expending our energies.

Essential Tools for Restorative Yoga

Probably the best investment you’ll ever make for your Restorative Yoga practice is a yoga bolster. Hugger Mugger originally designed their Standard Yoga Bolsters in the 1980s, according to specs from the Ramamani Iyengar Memorial Yoga Institute in Pune, India. One of the Standard Yoga Bolster’s unique features is its flat surface. This makes these bolsters comfortable and stable in many poses.

The size, shape and combination of surface softness with a solid core make these bolsters very versatile. They are soft and comfy, but also stable and supportive. These yoga bolsters are handmade in Hugger Mugger’s Salt Lake City facility, and I can vouch for the fact that they will give you years, if not decades, of service. I still have—and use—bolsters from the very first batch made in the 1980s!

3 Ways to Use Standard Yoga Bolsters

Here are three poses that will help familiarize you with the joys of Standard Yoga Bolsters:

Supported Supta Baddhakonasana (Bound Angle Pose)

The picture at the top of this blog may be the best-loved pose in the restorative canon—at least by my own students. This pose confers many benefits. It can ease abdominal distress and is unsurpassed for general relaxation. Neither a backbend nor forward bend, it has a neutral effect on your spine. Like all restorative poses, you can improvise with the props you have. For example, you can use just the standard bolster and the block that’s holding it up, along with either the blocks under the knees or the strap. If you don’t have extra blankets on hand, you can let your arms rest on the floor. The essential parts for this version of the pose are: the Standard Yoga Bolsters, supported by a Yoga Block; several Yoga Blocks or a Yoga Strap to support the leg position. For more info on setting up this pose, visit this blog.

standard yoga bolstersSupported Upavista Konasana (Seated Angle Pose)

Seated forward bends are inherently relaxing—unless your hamstrings are tight. Seated forward bends are most beneficial when you’re able to rest. When your body is just hanging out in space with no support, the effort to resist gravity actually spends, rather than restores, energy.

A slanted Standard Yoga Bolster can provide support that allows for complete relaxation. Feel free to pile blankets on top of the bolster if it’s not high enough. Also, sitting on an extra folded blanket can help tilt your pelvis forward for a healthier forward bend. If your head doesn’t reach the bolster, even with extra blankets on top, no problem. Simply rest your arms on the bolster. Any support that lessens your resistance to gravity will help you relax. Here’s a post that explains restorative forward bends in more detail.

yoga bolsterSupported Savasana (Corpse Pose)

Many people need extra support when lying supine. The right support under the knees can make the difference between a restless Savasana and a peaceful one. There are many ways to create this support, of course. But I have a crush on this way of setting up that I learned the last time I studied restorative practice with Judith Lasater. I like it because the legs are supported evenly. There’s no part of the leg that’s pressing too firmly into the bolster or blanket. All you need for this is a Standard Yoga Bolster, a Yoga Block and a rolled-up blanket or Pranayama Bolster (as shown in the photo). If you want more detail, read this post.

Note that while there are plenty of poses that utilize a bolster lying flat on the floor, the three I’ve chosen all employ a ”bolstered” bolster. By that, I mean the Standard Yoga Bolster is slanted using the support of a block underneath. Hugger Mugger’s bolsters are uniquely suited for these poses because of their solid core that doesn’t collapse when you slant them over a block.

About Charlotte Bell

Charlotte Bell discovered yoga in 1982 and began teaching in 1986. Charlotte is the author of Mindful Yoga, Mindful Life: A Guide for Everyday Practice and Yoga for Meditators, both published by Rodmell Press. Her third book is titled Hip-Healthy Asana: The Yoga Practitioner’s Guide to Protecting the Hips and Avoiding SI Joint Pain (Shambhala Publications). She writes a monthly column for CATALYST Magazine and serves as editor for Yoga U Online. Charlotte is a founding board member for GreenTREE Yoga, a non-profit that brings yoga to underserved populations. A lifelong musician, Charlotte plays oboe and English horn in the Salt Lake Symphony and folk sextet Red Rock Rondo, whose DVD won two Emmy awards in 2010.



Chocolate Baked Oatmeal | Kara Lydon

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Who doesn’t love chocolate for breakfast? This chocolate baked oatmeal can be prepped ahead of time in just 10 minutes and makes for an easy make-ahead, one-bowl breakfast. Loaded with cocoa powder, chocolate chips, and peanut butter, this oatmeal can be enjoyed for breakfast, a snack, or even dessert!chocolate baked oatmeal drizzled with peanut butter on white speckled plate.chocolate baked oatmeal drizzled with peanut butter on white speckled plate.

Why I Love This Recipe

If you’ve been around the blog, you know I am a huge fan of baked oatmeal. 

With its hearty texture, it’s both satisfying and delicious, plus it’s so easy to make with whatever ingredients you have on hand. 

It comes together in just ten minutes, making it a tried-and-true make-ahead breakfast that the whole family can enjoy throughout the week.

I don’t know about you, but I love taking the guesswork out of what to eat for breakfast and find that having something ready to serve takes the edge off the hectic morning routine. 

This chocolate version is a dessert lover’s dream breakfast. It’s loaded with cocoa powder, gooey peanut butter, and melty chocolate chips. If you’re craving something warm and sweet in the morning, this is the breakfast you need. 

But hey, if you’re not in the chocolate mood and are craving something a little more fruit-forward, check out my Peach Baked Oatmeal and Apple Baked Oatmeal recipes.

Ingredients You’ll Need

graphic of ingredients for chocolate baked oatmeal on marble surface with black text overlay.graphic of ingredients for chocolate baked oatmeal on marble surface with black text overlay.

Notes on Ingredients

peanut butter: adds a creamy consistency. Feel free to swap for any other nut or nut-alternative butter you have in your pantry. 

egg: helps to bind all of the ingredients together. 

maple syrup: provides a touch of sweetness. 

vanilla extract: also for sweetness and is a flavor enhancer. 

milk or non-dairy milk alternative: any type of regular cow’s milk or non-dairy milk alternative will work. I like using almond milk for it’s mild, neutral taste.

old-fashioned oats: old-fashioned rolled oats work best in baked oatmeal because they are large and retain their texture well with baking. To make this recipe gluten free, be sure to grab certified gluten-free rolled oats. 

cocoa powder: creates the primary chocolate flavor. 

baking powder: allows the oats to rise in the oven and also lightens the texture. 

salt: essential flavor enhancer. 

chocolate chips: no explanation needed! I use semi-sweet chocolate chips but you can substitute for dark chocolate chips, chocolate chunks, or any chopped up chocolate bar.

Nutrition Benefits of Oats

As a registered dietitian, I LOVE oats. Oats are a nutritious whole grain that are rich in many vitamins and minerals including manganese, phosphorous, copper, B vitamins, iron, selenium, magnesium, and zinc.

They are high in soluble fiber and have been linked to many health benefits like lowering cholesterol, reducing the risk of hypertension, diabetes, and cardiovascular disease, and promoting a healthy gastrointestinal tract. 

Equipment You’ll Need (affiliate links – if you make a purchase I receive a small commission)

Mixing Bowl

Baking Dish

How to Make Chocolate Baked Oatmeal

step by step graphic of how to make chocolate baked oatmeal.step by step graphic of how to make chocolate baked oatmeal.

  1. Prepare baking dish. Grease 9-inch square or 11×7 baking dish and preheat oven to 350 degrees F.
  2. Combine wet ingredients. In a large bowl, whisk peanut butter, egg, maple syrup, vanilla, and milk until combined.
  3. Stir in dry ingredients. Add rolled oats, cocoa powder, baking powder, salt and 1/4 cup chocolate chips and stir until combined.
  4. Add to baking dish. Pour mixture into prepared baking dish and top with remaining 1/4 cup chocolate chips.
  5. Bake and serve. Bake until center of oatmeal is just set, about 35-40 minutes. Allow oatmeal to cool for at least 10-15 minutes on a wire rack before serving.

Expert Tips

  1. Bake oatmeal according to your desired texture. For a softer, chewier oatmeal, bake oatmeal until just before center is fully set, closer to 35 minutes. For a drier, crispier oatmeal, bake until fully set, about 40 minutes. 
  2. Make this a make-ahead breakfast! Mixture can be made ahead of time (like on a Sunday!) and stored overnight in the fridge. Let sit out at room temperature while the oven preheats and stir mixture before baking. Bake in the morning and you’ve got breakfast for the entire week! 
  3. For extra flavor and staying power, garnish with a generous dollop of peanut butter or Greek yogurt. The extra protein and fat from the peanut butter or Greek yogurt will help keep you fuller longer!

chocolate baked oatmeal on plate surrounded by kitchen towel, cocoa powder, chocolate chips, and baking dish.chocolate baked oatmeal on plate surrounded by kitchen towel, cocoa powder, chocolate chips, and baking dish.

Storage and Preparation

Leftovers can be stored in an airtight container in the refrigerator for up to 4 days. Reheat in microwave for one minute with a little splash of almond milk or milk.

Baked oatmeal is also freezer-friendly. To store in the freezer, bake as directed, let cool completely, then store in an airtight container in the freezer for up to 3 months.

Recipes That Pair Well

Air Fryer Eggs

Lavender Latte

Butternut Squash Hash with Eggs

Strawberry Rhubarb Pie Smoothie

Asparagus Leek Quiche

chocolate baked oatmeal on white speckled plate with chocolate chips and peanut butter drizzle.chocolate baked oatmeal on white speckled plate with chocolate chips and peanut butter drizzle.

For more make-ahead breakfast inspiration, check out my other recipes below! 

Make Ahead Freezer Veggie Breakfast Sandwiches

Mango Overnight Oats

Veggie Egg Bites

The Best Everything Bagel Casserole

Peanut Butter Baked Oatmeal

Gingerbread Baked Oatmeal 

If you like this recipe, please be sure to comment and give it a 5 star rating below. If you make it, share it on Instagram and tag me @karalydonrd and I’ll re-share it with my followers! If you want to save this recipe for later, be sure to pin it on Pinterest!

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Print

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Description

Who doesn’t love chocolate for breakfast? This chocolate baked oatmeal can be prepped ahead of time in just 10 minutes and makes for an easy make-ahead, one-bowl breakfast. Loaded with cocoa powder, chocolate chips, and peanut butter, this oatmeal can be enjoyed for breakfast, a snack, or even dessert!


  • 2 tablespoons peanut butter
  • 1 egg
  • 1/3 cup maple syrup
  • 1 teaspoon vanilla extract
  • 2 cups milk or non-dairy milk alternative (I used unsweetened almond milk)
  • 2 cups old-fashioned oats
  • 1/4 cup cocoa powder
  • 1 teaspoon baking powder
  • 1/4 teaspoon salt
  • 1/2 cup chocolate chips, divided


  1. Preheat oven to 350 degrees F. Grease 9-inch square or 11×7 baking dish.
  2. In a large bowl, whisk peanut butter, egg, maple syrup, vanilla, and milk until combined.
  3. Add rolled oats, cocoa powder, baking powder, salt and 1/4 cup chocolate chips and stir until combined.
  4. Pour mixture into prepared baking dish and top with remaining 1/4 cup chocolate chips.
  5. Bake until center of oatmeal is just set, about 35-40 minutes.
  6. Let cool for at least 10-15 minutes on a wire rack before serving (oatmeal will continue to set while it cools).

Notes

  1. For a softer, chewier oatmeal, bake oatmeal until just before center is fully set, closer to 35 minutes. For a drier, crispier oatmeal, bake until fully set, about 40 minutes.
  2. For extra flavor and staying power, garnish with a generous dollop of peanut butter or Greek yogurt!

  • Prep Time: 5 minutes
  • Cook Time: 35 minutes
  • Category: Breakfast
  • Method: Bake
  • Cuisine: American



In the World of Interoperability, How to Meaningfully Strengthen Cybersecurity

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All eyes are on healthcare organizations. How will they adjust their approach to cybersecurity in the wake of the recent attack on Change Healthcare? Data, used effectively, is an invaluable tool for improving healthcare. But data’s immense value attracts the attention of hackers. There are vulnerabilities in this increasingly interconnected industry, where outside vendors are relied on heavily to assist with the goals of both payer and provider organizations. Healthcare organizations must devote significant resources to assessing their current security efforts.

For healthcare organizations to avoid being victims of the next attack, their executives will need to consider the organization’s positions and preparedness. Healthcare organizations rely heavily on both legacy and modern systems. These systems have been put together piece by piece to address the comprehensive workflows of the organization and the connections between them. Truly strengthening cybersecurity requires an exhaustive look at the exposure of each system and the vulnerable connections between them. 

So, how does a company make sure it’s not next? It’s an impossible question to answer. Every organization is different. There is no one anti-hacking service that guarantees complete protection from every potential cyber security threat. However, there are four areas where organizations can implement meaningful changes to strengthen their cybersecurity.

Considerations in assessing current cybersecurity risks

  • Single point vs. platform solutions: Many organizations will begin to address risk by moving away from single-point solutions and adopting more platform-based solutions. For example, payer organizations can have hundreds, if not thousands, of systems across their enterprise. If an updated solution can consolidate 40 independent products into a single platform, it will strengthen security and streamline monitoring of that one platform, reducing the number of vulnerabilities.
  • Interoperability: Healthcare organizations adopting industry-accepted interoperability standards reduce risk. The industry moves toward compliance with shared interoperability standards and encryption mechanisms. These standards also allow vendors who sell security software to invest in protecting endpoints and access points, strengthening an organization’s potential vulnerabilities.
  • Dreaded silos: Without a holistic approach or shared enterprise strategy, different departments tend to come up with their own siloed solutions. Anytime two parts use different processes, there’s a lack of coordination, leading to additional risks. When organizations take a holistic approach and develop an enterprise-wide strategy, understanding how each part fits together, they’ll find more success in minimizing their risk. 
  • Don’t expect a regulatory solution anytime soon: The industry should not wait for government intervention or market trends to respond to recent events. Instead, an immediate focus should be reviewing current practices and evaluating an organization’s risks. Following industry standards and best practices for cybersecurity is essential, but there is no “perfect” approach or “ideal” technical infrastructure. Every organization has unique needs, so there is no one-size-fits-all solution.

Tactical steps to strengthen an organization’s cybersecurity approach

How can an organization translate these elements into its own approach? Use a strong set of principles to design around its unique needs—this will help identify the appropriate characteristics a company needs in its infrastructure—its systems, its people, and the process pieces that are unique to it. Strengthening cybersecurity is a journey, not a destination. Expand current focuses, assess strengths and risks, and consider adopting key tactical approaches in an organization’s unique approach.

  • Expand cybersecurity prevention efforts to include strategies to identify, detect, and mitigate threats. While many organizations prefer to approach cybersecurity from a prevention perspective, it can lead to blind spots that create vulnerability. Don’t just look for strategies that keep attackers out—threats will only become more sophisticated, and  organizations must be prepared to respond. Model scenarios to fully understand the implications and potential responses to attacks, such as ransomware. Cybersecurity strategies must focus on the ability to identify, respond, and mitigate threats. With that framework in place, organizations will be better positioned to minimize the velocity and disruption of a potential attack.
  • Look to industry standards to strengthen a cybersecurity approach. Undertake a full assessment of the organization’s current security – look at the security status of its systems, networks, software, services, and information, and assess its capacity to detect, mitigate, and respond to cyberattacks. Many organizations will look to HITRUST assessment and certification, and companies just beginning to think about security would be wise to become familiar with the approach. HITRUST is a comprehensive security and risk management framework that provides a roadmap for organizations to achieve compliance with security requirements and manage risk. The assessment is resource-intensive because it’s specifically tailored to a healthcare organization’s unique systems, processes, policies, and people.
  • Recognize and address threats inside an organization. Healthcare organizations must prioritize people, processes, and tools to improve their security position, as internal actors are more likely to cause data loss than external ones. According to a Stanford University study, most data loss in cyberattacks is due to internal employees – whether individuals fall victim to phishing attempts or make intentional or willful data breaches. It is vital to ensure an organization has training, policies, and monitoring in place to address internal threats.
  • Limit access to sensitive information. Common strategies include adopting new policies and procedures to limit risk exposure by minimizing access to protected information. Consider using ‘least privilege’ access as a default—only give system users the least amount of access needed— making anonymized or de-identified systems the standard and minimizing the number of users with access to sensitive information. Also, consider an anonymized-data-first strategy. Many companies can conduct performance and operational reporting and other workflows with anonymized or de-identified data sets.

The healthcare industry will continue to be the victim of cyberattacks. The organizations that make up this industry would be wise to focus on a comprehensive set of assessments and attributes for improving cybersecurity—not a specific map or a specific combination of tools. Create an enterprise-wide strategy for achieving security and minimizing risk. Keep in mind that it’s not just an infrastructure problem to solve. Achieving strong cybersecurity is a vast, interconnected web that must incorporate the correct software, procedures, and workflows and take into account the human element across an entire organization. Cybersecurity perfection does not exist, but a strong defense does.

Photo: JuSun, Getty Images


Ryan Hamilton, the CTO of MacroHealth, is a recognized healthcare IT leader, with a clear vision of the future of digital healthcare and a unique understanding of the challenges associated with the current and emerging delivery models of healthcare in both the U.S. and international markets. He has extensive experience guiding healthcare technology enterprises with innovative and disruptive business models to allow organizations to lead the transformation within their MSAs. Most recently, Ryan served as the Chief Architect for Cerner’s commercial product offerings and platforms covering the full healthcare continuum, including core electronic medical record management, revenue cycle, device integration, population health management, and consumer solutions. Prior to that, he served as the SVP of Strategic Growth and SVP of Population Health during a period of massive growth at Cerner.