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Yes, Ringo Starr just turned 85. Let that sink in. I read this in the Washington Post and felt like a bag of Beatles vinyl had walloped me. How is this possible? How can the mop-top drummer be 85 when I was dancing to “Yellow Submarine” in bell-bottoms with a brush for a microphone? More urgently: how old does this make me?! Ringo isn’t slowing down. He’s still touring with two bands, making music, flashing that cheeky Liverpudlian smile, and preaching peace and love as if he’s got nowhere else to be. No plans to retire. No plans to fade away. Just a rockstar with a great attitude... and maybe a titanium hip (unconfirmed). This made me realize that, as the birthday candles on my cake now need a fire permit, “attitude” plays a huge role in how we age. Based on the feedback I received from my last post, “What’s Your Brand, Boomer?”, it’s clear that many people are genuinely interested in managing their personal brand as they age. This week, I want to go deeper—because whether you’re 45 or 85, you are Old People in Training. That’s right. Every one of us is aging in real-time, and understanding the stages ahead—either for ourselves or our aging loved ones—helps us walk this path with humour, grace, and fewer surprises. So, here they are: The 8 (Unofficial but Uncannily Accurate) Stages of Aging 1. The Stand-Up-and-Forget-Why Stage (Kicks in around mid-to-late 50s) You walk into a room with purpose, then wonder: was I here to fold laundry, pay a bill, or practice my slow blink? Bonus points if you’re already wearing the glasses you’re hunting for. How it helps: Eases forgetfulness. It’s not early dementia; it’s early distraction. Keep a notebook or use Voice Memos. Or do what I do: shrug, laugh, and keep walking until something jogs the memory (usually coffee). 2. The “Senior? Not Unless There’s a Discount” Stage (Hits in your early 60s) You bristle at the word “senior,” unless it saves you $2.50 at the movies or 15% at Shoppers. Suddenly, age becomes a tool, not a label. How it helps: Celebrate the advantages! You’ve earned them. And remember: owning your age is the new anti-aging remedy. Confidence looks good on everyone. Remember, you are still that age, whether you admit it or not. You might as well save some money! 3. The “Yes, I Really Am That Age” Reminder Stage (Kicks in around 65) You find yourself saying your age out loud like it’s a riddle. "I’m 65. Sixty-five! Isn’t that wild?" You’re still trying to catch up with the numbers, or maybe you’re worried you’ll forget your age. How it helps: Accept the number without letting it define you. It’s not a limit — it’s a launchpad. Bonus: Use it as an excuse to do something you’ve always put off. 4. The Replacement Parts Stage (Hits in the early to mid-70s) Welcome to orthopedic roulette: knees, hips, maybe a shoulder. You collect joint replacements like frequent-flyer miles. Fortunately, modern medicine allows for joint replacements to be performed more quickly than ordering takeout. Still waiting for Staples to offer 3D-printed hips. How it helps: Embrace science instead of fighting it. Biology always prevails! Mobility equals independence. And nothing embodies “active aging” like beating your grandkids at pickleball with a shiny new titanium knee. 5. The “I’ve Run Out of F*cks to Give” Stage (Kicked in the late 70s into the early 80’s) You’ve earned the right to speak your mind—and wear socks with sandals. You say what you want, mean what you say, and anyone who doesn’t like it can take a number. Opinions? Too many! Filters? Deleted. Freedom? Glorious. Friends? Running for cover! How it helps: This is peak freedom. Use it wisely. Advocate, participate, mentor, and model what unapologetic living looks like. You’re the elder statesperson now—be bold, not bitter. 6. The Cataract Conspiracy Stage (Kicks in mid-to-late 70s) Lights appear like halos, and reading menus becomes an Olympic event. But don’t worry—cataract surgery is so common it’s practically an oil change. And voilà: brighter colours, more precise lines, less squinting. Spoiler Alert: You will now be able to see how poor your housekeeping skills are! How it helps: Get your eyes checked. Don’t delay. Seeing clearly again can literally brighten your outlook—and maybe even your attitude. 7. The “Say What?” Stage – The Hard-of-Hearing Stage (Late 70’s+) This one sneaks up like a whisper… which is ironic, because you probably won’t hear it. At some point, for most of us, hearing begins to decline like old payphones and eight-track tapes. It might start with missing parts of conversations in noisy restaurants or asking people to repeat themselves (just once… or five times). Eventually, it’s full-blown “Say what?” territory. Many avoid wearing hearing aids because—let’s face it—they feel like a flashing neon sign that says, "I’m old!" But here’s the real issue: pretending to hear is much worse. It can lead to social withdrawal, isolation, and even strained relationships. And we’re not just making this up for dramatic effect—studies at John Hopkins School of Medicine show that untreated hearing loss is linked to a higher risk of dementia, depression, and cognitive decline. There’s also the loud TV effect—when your neighbours across the street can hear your Netflix queue, it’s time to see an audiologist, not to mention the safety concern: driving with impaired hearing is risky; sirens, honking horns, or even a warning from a passenger might go unnoticed. So, if your “What?” count is rising and your TV volume is climbing towards aircraft-engine decibels, take action. Getting your hearing tested doesn’t mean you’re old—it means you’re informed (and honestly, more enjoyable to be around). Because nothing celebrates “vibrant aging” more than staying connected to the world—and actually hearing it. Stage 8: The Long Goodbye – When Friends Start to Leave the Stage I’ve heard from seniors about Stage 8… and without exception, they say it’s one of the toughest parts of aging. This is the stage when the long goodbye starts—quietly at first, then with increasingly frequent moments. Your phone rings less often. The chairs at the coffee group gradually empty. One day, you realize you’re not just losing friends—you’re outliving them. It’s part of the circle of life, for sure—but no Lion King soundtrack can ease the heartbreak. This stage exposes some of our deepest fears: Will I be next? Who will mourn me? Does anyone even know I’m still here? It’s a time of grief, loneliness, and silent despair. And while you can’t fast-forward through it, you don’t have to walk it alone. If you’re an “Old Person in Training” (which, reminder: we all are), listen up. This stage isn’t just something that happens to others—it’s your future self, waving from down the road. Learning about it now prepares you to guide others through it with grace and to soften your own landing when the time arrives. And if someone you love is already there? This is your cue. Show up. Don’t wait to be invited—grief rarely sends formal RSVPs. Phrases or clichés like “they’re in a better place” won’t suffice here. These are nothing burgers—all bun, no meat—empty calories in a moment that needs nourishment. Show up. Stay steady. Be the evidence that they are still recognized, still cared for, still part of something meaningful. What they truly need is presence, not presents. Time, not timelines. They need to feel they are not alone. Sit with them. Walk with them. Watch Jeopardy in silence if that’s what the day calls for. But whatever you do, don’t disappear. Because one of the most profound gifts we can give in this stage isn’t a cure—it’s companionship. Science Confirms It: Attitude Is a Lifespan Strategy Tongue-in-cheek aside, these aging observations are backed by science: Positive beliefs about aging can extend life by 7–8.5 years. (Source: PubMed – Levy et al.) Optimism correlates with lower heart disease, stroke, and a 70% greater likelihood of reaching age 85. (Source: Harvard Health) Positive mindset boosts recovery, brain health, and resilience after illness. (Source: Harvard Health) So, what can we learn from Ringo? Keep creating – Music, art, businesses, bad poetry. It keeps the brain limber and the soul alight. Stay curious – Sign up for that course. Take the trip. Ask questions. Enrol in the MBA. (Looking at you, 69-year-old rockstars.) Lean into joy – Laugh like nobody’s judging. Dance like your knees aren’t watching. Surround yourself with good vibes – Optimism costs nothing and glows brighter than Botox. Remember, it’s not your age—it’s your outlook. So next time you stand up and forget why you did, just grin and say: ‘I’m aging like a Beatle. Still standing. Still grooving. Still fabulous.” And if you ever need a pep talk, ask yourself: “What would Ringo do?” Don’t’ Retire Re-wire Sue
Video Insights: What Investors Need to Know About Shifting Tariffs
Unprecedented uncertainty brought on by quickly evolving tariff policies is creating challenges and additional considerations for investors and other capital providers. In this video, J.S. Held experts Brian Gleason, John Peiserich, James E. Malackowski, and Tom Burns – experts in turnaround, supply chain, intellectual property, and political risk – pose twelve questions to private equity sponsors and their portfolio companies to explore amid the continued tariff uncertainty. Restructuring and operations expert Brian Gleason has managed or participated in more than 300 turnaround engagements over the past 29 years and applies the principles utilized in J.S. Held's work advising companies in crisis. In the video, Brian addresses three essential questions that investors should consider with their portfolio companies during this period of unprecedented tariff-policy-induced uncertainty: 1) How have tariffs impacted business forecasting and investor confidence? 2) What are the key actions portfolio company management teams should take during tariff-induced uncertainty? 3) What leadership strategies are recommended for navigating the economic stress caused or complicated by tariffs? Business intelligence expert Tom Burns has extensive experience leading intelligence collection assignments for financial institutions, law firms, and blue-chip multinationals around the world. Tom explores the additional pre-acquisition diligence essential amid tariff uncertainty in the video. He addresses three questions, including: 4) How have tariffs changed the due diligence process in acquisitions? 5) What is transshipment, and why is it a concern for investors and their portfolio companies? 6) What steps should investors take to manage tariff-related risks in acquisitions? Capital projects, environmental risk, and compliance expert John Peiserich has over 30 years of experience advising heavy industry and law firms throughout the country with a focus on Oil & Gas, Energy, and Public Utilities. In the video, John reflects upon: 7) Why is it important for investors to assess the owner-operator's understanding of supply chain risks? 8) How have tariffs introduced new challenges for large-scale projects? 9) What is the potential impact of supply chain and tariff-related delays on investment outcomes? James E. Malackowski has a unique perspective on intellectual property litigation risk, strategic management, and monetization, which benefits from his prior work at a leading private equity firm. In the video, he advises investors and their portfolio companies to consider: 10) How do tariffs influence decisions around manufacturing relocation and intellectual property? 11) What IP-related risks should companies consider when relocating manufacturing operations? 12) What steps should investors take to ensure IP is properly managed in response to tariffs? The J.S. Held Tariffs and Trade Series is a collection of intelligence, insights, and action plans that inform strategic business decision-making and foster resilience in an increasingly volatile global market. To view more of our Tariffs and Trade Series expert analysis and commentary, visit: Looking to know more or connect with John Peiserich and James E. Malackowski? Simply click on either expert's icon now to arrange an interview today. If you are looking to connect with Brian Gleason or Tom Burns - contact : Kristi L. Stathis, J.S. Held +1 786 833 4864 Kristi.Stathis@JSHeld.com
ExpertSpotlight: History of Yemen and the Houthi Rebels
The history of Yemen and the rise of the Houthi rebels is essential to understanding one of the world’s most complex humanitarian and geopolitical crises. Once considered a crossroads of ancient trade, Yemen has in recent decades become a focal point of conflict, regional power struggles, and human rights challenges. The conflict involving the Houthi movement has had global ramifications—from maritime security and oil trade routes to civilian displacement and famine. This topic matters to the public because it highlights the intersection of war, diplomacy, and humanitarian need, while prompting critical questions about international responsibility, peace-building, and regional stability. Key story angles that may interest a broad audience include: The roots and rise of the Houthi movement: Tracing the group’s origins, ideology, and evolution into a key political and military force in Yemen. Regional power dynamics: Analyzing the involvement of Saudi Arabia, Iran, and other actors in fueling or resolving the conflict. The humanitarian crisis in Yemen: Investigating the scale of famine, disease outbreaks, displaced populations, and access to aid. The role of the international community: Exploring arms sales, ceasefire negotiations, and accountability in the context of international law. Maritime security and global trade: Understanding how conflict in Yemen affects Red Sea shipping routes and international energy markets. The future of peace and governance: Examining potential pathways to a political resolution and the reconstruction of a stable Yemeni state. Connect with an expert about Yemen and the Houthi rebels: To search our full list of experts visit www.expertfile.com
I Was 33 Years Early to the ADU Party
The early 1990s were tough for many Canadians, including my partner and me. The recession of 1990-1991 hit us hard, leaving both of us without jobs and staring at an unemployment rate that had climbed to a record 10.23%. With bills piling up and options dwindling, we had to get creative—and fast. That’s when we found an unexpected lifeline in an unlikely place: my partner’s grandmother’s house. Grandma, a 90-year-old fireball from Newfoundland, was sharp as a tack and fiercely independent. However, her home was starting to feel too large for her to manage on her own. Meanwhile, we needed a place to live that wouldn’t drain our limited savings. Over cups of tea at her cozy kitchen table, a plan started to take shape: we would build a basement apartment in her house, move in, and exchange affordable rent for assistance around the house. It was a perfect win-win. I didn't know it, but I was an ADU pioneer Today, this living arrangement may be recognized as an Accessory Dwelling Unit (ADU), a secondary housing unit on a single-family property. However, in 1991, this concept was far from mainstream. For us, it was simply a matter of survival—a practical solution born from necessity. We rolled up our sleeves and got to work. With a few friends and determination, we transformed Grandma’s basement into a modest but functional living space. It was basic, even a bit wonky—you had to walk through the bedroom to get to the living room-kitchen combo—but it was ours. We managed most of the construction ourselves, and hired an electrician for the wiring and a plumber to handle the pipes. The rest was pure sweat equity. Living in that basement was an adjustment, to say the least. Space was tight, and our DIY craftsmanship wasn’t exactly HGTV-worthy. However, it provided us with a fresh start. But as ADU pioneers, we got much more than we could have imagined. A much closer connection to family. Grandma’s wit and energy were the heart of the house, and we grew closer to her than we ever imagined. Her stories about growing up in Newfoundland in the late 1800s mesmerized me. I would sit there, wide-eyed, as she recounted winters so cold that tea froze before it hit the cup and evenings illuminated by whale oil lamps. We laughed constantly, and she quickly became the grandmother I never had since my grandparents had passed before I was born. Grandma and I stayed close even after my relationship with my partner ended. I couldn’t imagine life without our Friday lunches, which became a cherished tradition. Every week, I’d visit, and she’d share more stories or critique my cooking attempts with her quick wit and that unmistakable Newfoundland twang. She continued to be a beacon of joy and wisdom in my life. Grandma thrived on independence, which she held onto with great determination. At 90 years old, she re-tarred her driveway by herself, much to the neighbours' surprise and my immense admiration. The tar application was as wrinkled as her skin, and she couldn't care less. She beamed with pride while I took her picture! She loved having visitors, and the parish clergy were frequent guests. She always welcomed them with a twinkle in her eye and a sharp sense of humour. Once, when the parish priest asked her if she ever thought about "the hereafter," she shot back, “Oh, I think about it every day when I go into the basement and ask myself, ‘What am I here after?’” That was Grandma: quick-witted, strong, and full of life. Our basement apartment was more than just a place to live; it was a lifeline. The benefits extended beyond us. Grandma stayed in the home she loved until she passed away peacefully at 96 years old, sitting at her kitchen table on my birthday. It was a poignant moment that reminded me how much she had shaped my life. The modest basement apartment not only sheltered us but also added value to her home. We inadvertently enhanced the property’s functionality and appeal by converting unused space into livable quarters. This represents a key advantage of ADUs in today’s economy. Given the housing shortages and rising costs, ADUs provide a practical solution by offering affordable rental options, increasing property values, and creating opportunities for intergenerational living. In recent years, governments have acknowledged the importance of ADUs, making it easier and more affordable for families to construct them. Changes to mortgage lending policies have been introduced to promote ADU construction. For instance, insured loans now cover up to $1.5 million, and the amortization period has been extended to 30 years, enhancing financing accessibility. Furthermore, the federal government has announced new refinancing options to allow up to 90% of the property’s value. At the same time, low-interest loans for ADU construction have doubled to $80,000, with repayment terms of 15 years. These welcome changes will lower financial barriers and assist homeowners in creating secondary housing units, addressing both affordability and housing shortages. This intergenerational arrangement we set up over three decades ago was a win-win in every way. It provided mutual support, strengthened family bonds, and created a housing solution that benefited both generations. Seniors can age in place with dignity and companionship while younger generations gain access to affordable housing and the chance to learn from their elders. The laughter, shared meals, and stories crafted memories that will last a lifetime. Moreover, ADUs can help ease housing shortages and increase the availability of affordable rentals. They represent a practical, cost-effective method to utilize existing properties better. For families, they offer flexibility—a space for aging parents, adult children, or even potential rental income. For communities, they supply essential housing stock without necessitating large-scale development. For a deeper dive into ADUs, here's a link to a post we shared last year https://expertfile.com/spotlight/10346/additional-dwelling-units--adus- What's Old is New Again It's often said that many things come back in style if you wait long enough. This may hold for ADUs, simply an old concept whose time has come again. Nonetheless, ADUs empower our younger generation to afford housing and achieve homeownership. They also provide vital support for our older generations, enabling them to age in place while generating much-needed income for a dignified retirement. Reflecting on the past, I often ponder who saved whom. Grandma’s indomitable spirit and sharp humour made every bump in the road worthwhile. She would tease me about the crooked shelves we installed and joke that our kitchen was so small we could stir the soup without getting off the couch. In truth, she gave me more than I ever gave her. Her strength, love, and unwavering sense of humour helped me navigate one of the most challenging times in my life. The quirky basement we built in 1991 may not have been perfect, but it served its purpose. Today, as ADUs gain popularity, they represent more than just housing; they embody connection, resilience, and finding creative solutions to life’s challenges. Whether it’s a basement apartment, a backyard cottage, or a garage conversion, ADUs can foster connection and help families thrive—just as we did all those years ago. And as for Grandma? She demonstrated that a touch of humour, plenty of love, and the occasional jab at a priest could keep anyone young at heart. Every time I think of her now, I can’t help but smile and wonder if, somewhere, she’s still re-tarring driveways and asking herself, ‘What am I here after?’ Don’t Retire … Re-Wire! Sue
Health for the holidays: Expert provides tips for keeping diets in tact
'Tis the season for meals with friends and family and sneaking in snacks before New Year's resolutions put the fun to a halt. Indeed, the holidays are a time for celebration, but they can also make it challenging to maintain balance in our lives. Sharon Collison, licensed registered dietitian and instructor of clinical nutrition at the University of Delaware, says dietary substitutes, meal routines and comfortable clothing are key to savoring the season without going overboard. Collison, a board-certified specialist in obesity and weight management who provides medical nutrition therapy in the Nutrition Clinic in UD's College of Health Sciences, offered practical tips to help holiday revelers stay on the beam. How can folks enjoy their favorite holiday foods without overindulging? Don't skip meals on the day of the holiday. If you're overly hungry when the holiday meal is served, it will be harder to keep portions controlled. Also, make choices. Decide what foods at the meal are most appealing to you and eat a moderate portion (such as a cup). For example, if the meal has mashed potatoes and a sweet potato casserole, decide which one is most appealing to you and enjoy. Try to be more mindful about choices, eat slowly, and make sure you are aware of how much you are eating. Check-in with yourself throughout the meal and pay attention to fullness signals. How can we maintain a positive body image during the season of indulgence? Wear clothes that make you feel the most confident AND comfortable. Avoid clothing that is too tight, making you feel even more uncomfortable after eating. Also, make physical activity a priority during the holiday season. Several studies support the benefit of physical activity on body image independent of the effect on body weight. Will dessert kill diets, or is it all about balance? Absolutely not! Diets are the problem, not dessert. I recommend eating dessert while paying attention to portions and eating mindfully. Not allowing yourself dessert or depriving yourself can backfire and lead to extreme dieting and overindulging, which is more harmful to your well-being. What are some tips for moderating alcohol consumption at holiday parties? Alternate alcoholic beverages with a glass of water or flavored seltzer. This will help you stay hydrated, too. What are some festive non-alcoholic drink options for celebrations? Flavored seltzer with added orange slices and fresh cranberries. How do we stay active during the colder holiday months? Bundle up in layers and go for a walk/hike. Purchase inexpensive exercise equipment, such as a stationary bike, to exercise without going outside or to a gym. Set a daily step goal and reach it at home by walking and talking on the phone with family or friends, dancing, and cleaning. How can we handle food guilt or pressure to eat during family meals? Depending on your situation and family dynamics, consider talking to your family about perceived pressure to eat. Think about how you want to eat at holiday gatherings and tell your family you may eat differently than you did in the past. Ask them not to comment or draw attention and allow you to do what is best for you. Try to avoid extremes in eating; neither extreme works in the long run. Being too restrictive doesn't allow you to enjoy food. Food is meant to be enjoyed. Allow yourself to enjoy special foods over the holidays. Pay attention to both extremes so that you're not under eating or overeating. If you are still struggling with guilt or feel you are unable to avoid these extremes, consider working with a Registered Dietitian and psychotherapist who have the training to help you. How can we make healthy eating choices while traveling for the holidays? Consider packing some foods to give you more options. For example, bring everything you need to continue your breakfast routine. Plan ideas for lunches that you know help you feel your best. Since breakfast and lunch are closer to your regular routine, give yourself more flexibility with your dinner meal. Also, don’t be afraid to plan and research restaurants with options you feel good about. Lastly, set a goal to ensure each meal/snack includes a serving of fruit or vegetables, which will help you consume smaller portions of higher-calorie foods. How can we return to a balanced diet after a season of treats and large meals? If you avoid the extreme of eating much more than usual at holiday meals, you will much more easily be able to return to your regular food intake patterns. But try not to look at the holiday season as a time to avoid setting limits on food intake. Make choices where you want to eat more than you might otherwise eat, but make these choices mindfully, and try not to view any meal as an unlimited buffet. What small steps can we take to set healthy goals for the new year? Avoid the common goal of starting a diet on January 1 or 2. Instead, start increasing physical activity during the holiday season. Focus on what to add to your diet rather than what to avoid; try setting a goal to ensure that each meal/snack includes vegetables and/or fruit, get two servings of whole grains/day, or eat a plant-based meal once/day or three meals/week. What are some healthy swaps for traditional holiday dishes? The American Heart Association (AHA) has great heart-healthy holiday recipes. But here are some easy ways to modify your own recipes: • Use fat-free half-and-half in place of heavy cream or regular half-and-half • Use Truvia brown sugar baking blend instead of brown sugar (Tip: Reduce the portion of Truvia baking blend to half the amount of sugar.) • Substitute white whole wheat flour for white flour in baking recipes; this will increase dietary fiber without changing the texture of the baked good that would occur if substituted with whole wheat flour. • Use 1/2 full eggs + 1/2 liquid egg white to reduce calories/fat/cholesterol in any recipe (1/8 cup liquid egg/egg white = 1 egg). • Use applesauce instead of 1/2 of the oil in a recipe to reduce fat content and calories. • Use fat-free plain Greek yogurt in place of sour cream. • It's important that food tastes good and is enjoyed; too many modifications can take the enjoyment out of a favorite food. If any of these modifications change the taste/texture of the recipe too much, consider replacing half of the ingredients as suggested and still include half of the original ingredient (sour cream, oil, sugar, etc.) to reduce overall calories/fat/sugar.
Almost one month before the official start of winter and CAA South Central Ontario (CAA SCO), Toronto Police Service (TPS) and Ontario Provincial Police (OPP) are joining forces to keep drivers safe before winter weather blows in with full force. The three organizations are teaming up to help inform Ontario drivers that now is the time to install winter tires, check their car batteries, and stock their cars with emergency car kits that include essentials for the winter months. “Ontario winters can be unpredictable, and snowstorms can hit suddenly. It’s always best to prepare ahead of time in case driving conditions become hazardous,” says Nadia Matos, manager of external communications, CAA SCO. “There’s no time like the present to ensure your safety before getting on the road.” Driving behaviour is the most important factor in ensuring safe driving operations in winter weather. "Road safety is everyone’s responsibility,” says Sergeant Murray Campbell, Toronto Police Service. “With fewer daylight hours and reduced visibility, we are urging everyone to remain vigilant, be aware of other road users, drive according to the weather conditions, ensure vehicle lights are on, and plan ahead to allow for extra travel time.” The organizations continue to reinforce last year’s amendments to the Highway Traffic Act, including the illegal passing of snowplows working in echelon on Ontario highways. “Not only is passing these plows illegal, but it is also incredibly dangerous,” says Sergeant Ted Dongelmans, Ontario Provincial Police. “Offenders may face a fine ranging from $150 to $1,000 if found passing a snowplow while they are clearing the roads.” Before heading out on the road this winter, motorists can download and use the 511 app to check the weather and road conditions before they leave home. The 511 app can be found at 511on.ca or in the app store on their mobile devices. For a safer trip this Winter, CAA, TPS and OPP are sharing the following motorist tips: • Test your car battery. If necessary, replace it before it fails. CAA SCO will test Members’ batteries free of cost during a service call. • Pack a fully stocked emergency car kit. The kit should include a flashlight, extra batteries, warning devices (e.g., flares, reflective vests/strips), a first aid kit, blankets, jumper cables, non-perishable food and water, and a phone charger. Be sure to always keep an ice scraper, small shovel, and snow brush handy in your car. • Service your vehicle. Have your brakes checked, oil changed and top up your windshield washer fluid and any other fluids that are getting low. • Keep your gas tank at least half full at all times. Cold weather causes condensation in the system, which can lead to fuel-line freeze-up and prevent a car from starting. • Check your lighting system. Ensuring you have full lighting is very important in the winter months. Check your headlights and signal lights to ensure they work correctly.
You’ve probably heard of – or experienced for yourself – that women crave chocolate due to PMS (premenstrual syndrome) before or even during their cycle. Some attribute this craving to a loss of riboflavin during this time. But it could also be a response to the body’s increase in hormones that contribute to cravings for sweets and fats, and chocolate has both! Ignoring those cravings isn’t going to work. However, there are ways to satisfy your body’s needs without breaking the calorie bank, overindulging in food or reaching for unhealthy options. The cycle There are essentially two phases in the menstrual cycle — follicular and luteal — which are triggered by hormonal changes. “Cycle syncing” is the process of altering diet and activity according to a woman’s naturally occurring menstrual phases each month. When you consider nutrition “cycle syncing,” which is tailoring your nutrition with your menstrual cycle throughout the month, it’s helpful to break it into four separate components: Menstruation (beginning of menstruation). Follicular. Ovulation (1st day of luteal). Luteal. What does this mean? It means this complex cycle is controlled by female hormones that cause regular bleeding (periods). Estrogen is one of the major players that helps regulate a woman’s menstrual cycle and is produced mainly by the ovaries, the same two small glands that store hundreds of thousands of tiny eggs for release over a woman’s lifetime. Eating for PMS in cycle stages Phase 1: Menstruation – “Aunt Flo” comes to visit (3-7 days) During the menstrual period, the most work happens during the first three days. This is when a woman’s flow arrives and pain onsets in the pelvis, legs, back and other areas. This is also when the most blood is lost. The cramps a woman feels serve a purpose. They are a symptom of the uterus contracting, helping to shed the endometrium (the lining of the uterus), which you may know as Aunt Flo coming to visit, also known as menstrual bleeding. Focusing on good sources of nutrition with magnesium in them may help reduce the severity of symptoms for better sleep, headaches, muscle soreness in the uterus and cramping, swelling and bloating and mood changes. Healthy fats can be useful during this phase since levels of estrogen and progesterone are typically low. We need healthy fats to help generate any kind of hormones. Look for good sources of healthy fats in seafood rich in omega-3 fatty acids, avocados, olive oil, sardines in oil, nuts and seeds, fiber, apples, berries, ground flax seed and oatmeal. Phase 2: Follicular – release the kraken! (7-10 days) Let’s face it, during the second stage of a woman’s cycle, your body is about to drop the mic! Well, not the mic per se, but your body is preparing to release an egg. That’s a lot of work. During this phase, hormones are released to signal the production of follicles on the surface of an ovary. A handful will enlarge, but only the largest and strongest follicle will ultimately release an egg during ovulation. This plays the biggest role in the length of your cycle. At the very same time, the endometrium starts to thicken in case you’re getting ready to have a baby. The last five days of this phase, plus the ovulation day (the day the egg drops), are your fertile window (baby-making time!). This is when you are most likely to become pregnant if you have sexual intercourse without using birth control. Focus on complex carbohydrates during this phase. Complex carbohydrates keep the insulin-glucagon ratio even and can help manage depression, fatigue and insomnia. Pro Tip: Between cycling, zinc can be helpful for ovulation and potentially help to support the egg quality. For women who are looking to conceive, they may want to consider using more zinc in their diet or with a supplement leading up to the follicular phase. Talk with your health care provider to see if this is a helpful option for you. Phase 3: Ovulation phase – there can be only one! (2-4 days) The three to five days leading up to ovulation and the day of ovulation itself are the most fertile. Ovulation begins on the day the egg is released from the egg follicle on the ovary. Remember when you were little and found a dandelion seedling in the grass? You grabbed it and blew on the seedlings to release them into the wind. This is similar except it’s just one egg being released. Protein is your friend during this phase. Protein will help keep your blood sugars steady, keep you feeling full and prevent cravings. Phase 4: Luteal (premenstrual) phase – winter is coming! (10-14 days) The luteal phase starts on the day the egg drops, also known as ovulation day. This happens anytime from day 7 to day 22 of a normal menstrual cycle. After the teen years and before perimenopause (the time before menopause), the luteal phase is very predictable. It normally lasts 13 to 15 days from ovulation until menstrual bleeding starts a new cycle. These two weeks are also known as the premenstrual period. It’s very common to have symptoms during all or part of the luteal phase. You may feel irritable and cranky, gain water weight and feel bloated. A day or more before your period, you may start to have pain (cramps) in your belly, back or legs. It’s normal to have less energy at this time. Don’t panic, and don’t get down on yourself for needing to rest or nap. You may also have headaches, diarrhea or constipation, nausea or dizziness. When premenstrual symptoms make your daily life difficult, you are said to have premenstrual syndrome (PMS). Good dietary sources during the luteal phase should include calcium. Calcium can help reduce the severity of PMS symptoms, including bloating, depression, pain, mood swings and food cravings. Pro tip: It may be difficult to get all the calcium necessary to help with general PMS symptoms. While we recommend getting as much calcium as possible in your diet, check with your health care provider for guidance on nutrition and supplementation. According to the American College of Obstetricians and Gynecologists, 1,200 milligrams of magnesium is usually recommended to help reduce the physical and mood symptoms of PMS. Everyone metabolizes food and supplementation differently. Results will vary. The role of iron Consider increasing iron and iron sources, especially during the luteal phase leading up to the menstruation phase. The leading cause of iron deficiency and anemia is a woman’s cycle. The more that women boost their iron stores before their menstruation cycle, the better. Look to increase iron consumption through animal sources, legumes or fortified cereals. Some women might need supplementation or other medical interventions. Sometimes, other conditions cause heavy menstrual cycles or reasons for medical intervention. Follow up with your health care provider Women may have menstrual-related conditions needing treatment beyond lifestyle changes alone. Seek care for: Irregular periods (not due to medication or breastfeeding). Heavy menstrual bleeding or severe menstrual pain. Significant depression and/or anxiety around the menstruation cycle. Menstrual cycles can have many different symptoms and associated medical conditions. Making lifestyle modifications is helpful, but if you’re experiencing severe or concerning symptoms, these should always be discussed with a health care provider.
Covering the latest in Venezuela?
The history of Venezuelan politics is a compelling narrative that reflects the dynamic interplay of power, ideology, and social change in Latin America. This topic is particularly newsworthy due to its relevance in understanding current global geopolitical shifts, the rise and fall of political regimes, and the enduring struggle for democracy and human rights. Venezuela's political history offers insights into the impacts of oil wealth, populism, and international interventions, making it a rich subject for journalistic exploration. Key story angles for journalists could include: The Rise of Populism: Exploring the emergence and impact of populist leaders in Venezuelan history, particularly focusing on Hugo Chávez's Bolivarian Revolution. Economic Boom and Bust: Analyzing the role of oil wealth in shaping Venezuela's political landscape, from periods of prosperity to economic crises. Human Rights and Social Movements: Investigating the human rights situation in Venezuela, including the struggles of political dissidents, social activists, and the general population. International Relations and Influence: Examining Venezuela's foreign policy, its alliances, and the impact of international sanctions and interventions on its political stability. Democratic Erosion and Authoritarianism: Tracing the decline of democratic institutions and the rise of authoritarian practices in Venezuela, highlighting key turning points and figures. Future Prospects and Reform: Featuring expert analysis on the potential paths forward for Venezuela, including political reforms, economic recovery plans, and the role of the international community. By delving into these aspects, journalists can provide a comprehensive and nuanced understanding of Venezuelan politics, offering readers diverse perspectives and in-depth coverage of a nation at the crossroads of significant historical and contemporary challenges. Connect with an expert if you need to know more about the History of Venezuelan Politics: To search our full list of experts visit www.expertfile.com Photo credit: Micho
Dr Raghunath Anant Mashelkar delivered the 2024 Aston University Annual Distinguished Lecture He has been president of the Indian National Science Academy and director general of the Indian Council of Scientific and Industrial Research and has received multiple honours and awards He was also presented with an honorary professorship in recognition of his outstanding contribution to academia and beyond. Dr Raghunath Anant Mashelkar delivered Aston University’s 2024 Annual Distinguished Lecture to more than 70 invited guests on 22 April. One of the world’s renowned figures in polymer science, research leadership and intellectual property rights, Dr Mashelkar, a chemical engineer, is a global leader and inspiration in his native India and the wider international research community. In recognition of his outstanding contribution to the research community, Dr Mashelkar was bestowed with an honorary professorship at the end of the lecture by Professor Aleks Subic, Vice-Chancellor and Chief Executive of Aston University. The title of Dr Mashelkar’s lecture was ‘Trapeze Artistry in Biomimetic Smart Gels’. ‘Smart gels’, made from synthetic polymers (types of plastics), can be developed with specific functional properties, such as reacting to changes in temperature and pH. Whilst Director at India’s National Chemical Laboratories, Dr Mashelkar led work which discovered smart gels which can mimic biological functions (biomimetic), including being self-healing, self-organising, and acting as enzymes in chemical and biological processes. Their properties can be reversibly switched on or off, or they can change volume or shape, through the use of pH or temperature, the ‘trapeze artistry’ of the title, giving them many uses. This included temperature-responsive comfortable insoles for diabetic feet, drilling fluids which can quickly, but reversibly, plug an oil well, and medical devices for the digestive system, which resist the acidic environment of the stomach to deliver drugs, but dissolve harmlessly in the alkaline environment when they leave the stomach. One of the defining factors of Dr Mashelkar’s work has been serendipity. He told the story of a smart gel that dried to become a completely different shape when dried in his laboratory’s old oven rather than the new oven. One of his research team discovered this was due to the presence of copper ions from corrosion in the oven, which changed the way the molecules arranged themselves and led to a whole new area of research on polymer self-assembly. As he said: “Eyes do not see what the mind does not know. Look at the 'failed' experiment very carefully, maybe the next big breakthrough is waiting there!” Dr Mashelkar also spoke on his life story, from a young boy in India, attending the local municipal school, to addressing thousands of the world’s best minds at places like the World Economic Forum and the World Bank. His great passion now is ‘Gandhian Engineering’ based on the principle of more performance, from fewer resources, for more people. He created the Anjani Mashelkar Award, named after his mother, for the best low-cost, high-technology innovations. Winners have included an Internet of Things-based maternal healthcare system for rural areas and a smartphone app to assess lung health. Dr Mashelkar is proud of his work on Gandhian Engineering. Speaking after the lecture he said: “Rising inequalities create social disharmony. Now, you can’t make the inequalities vanish because you can’t make poor people rich overnight. What is needed is access. Can we give access equality, despite the income inequality? And that’s the principle of Gandhian Engineering. In my lecture I showed a photograph of a poor lady in a hut with a mobile, and a rich lady from a city who also had a mobile. This is equal access. It was not possible previously when mobiles were so expensive. In India now we have good public infrastructure. Data is now Rs 4 per GB and wireless is free. Once you start giving access, there is a parity.” Professor Subic said: “It was a privilege and a pleasure to welcome such a celebrated scientist as Dr Mashelkar to give the Aston University Annual Distinguished Lecture this year. Once again, we have brought a renowned international leader to engage with our community and present some of the most exciting research going on in our world today, while also inspiring the next generation of researchers and international citizens. I am deeply honoured that Dr Mashelkar has accepted an honorary professorship from Aston University in recognition of his international standing and significant contributions to scientific research and innovation.” The distinguished lecture series was established by Professor Subic in 2023. It brings influential speakers to the University to address major scientific breakthroughs, as well as social, cultural and policy issues. The first distinguished lecture was given by Nobel Laureate Peter Agre in 2023. Speaking after the lecture, Dr Mashelkar said: “I am absolutely honoured to get this honorary professorship from Aston University. Aston University is excelling in a number of areas. In terms of its future, I consider that to be very bright for the simple reason that the University’s dynamic Vice-Chancellor is making big changes with speed and skill, with expansion, inclusion and excellence. To be honoured with an honorary professorship is one of the greatest satisfactions and fulfilments of my life.” The lecture was followed by a drinks reception to allow guests to meet Dr Mashelkar and further discuss his work. A video recording of the 2024 Annual Distinguished Lecture will be made available on the University website at a later date.
Video games tackle climate change
The University of Delaware recently hosted a Climate Change Video Game Jam for students that paired the ingenuity of designing a video game with activism and the use of research to address one of the world's biggest problems. The national video game design competition was the brainchild of A.R. Siders, director of the UD's Mangone Climate Change Science and Policy Hub and core faculty in the Disaster Research Center. Participants representing five universities — UD, the University of California - Irvine, Ohio University, the University of Southern California and Irvine Valley College — competed in the event at UD's Esports Arena. Eight games were submitted and ran the gamut in their design, gameplay and visual effects. They ranged from a game focused on sustainable fishing, an ocean pollution clean-up, pirates cleaning oil spills, a mermaid helping her sea creature friends and a professor collecting magical stones to address storms and sea level rise. Four games included original artwork — both hand-drawn pixel art and 3-D models — and original sound effects and music. One had voice acting by the lead developer because the team “wanted to center her voice” in the game both figuratively and literally. The students behind the latter walked away victorious. As a self-proclaimed “climate geek” and long-time gamer, the idea for such an event was a natural way for Siders to marry two of her passions while actively engaging UD’s student body in addressing environmental issues. “The Jam is a great opportunity to bring people together from totally different perspectives who are all excited about the connections across these themes,” Siders said. “Facts and charts don’t move people. They don’t inspire action or instigate change, but video games can change how people think about climate change.” Siders also hopes that the game jam helps put UD on the map as a place that does cross-disciplinary climate work. “We have excellent expertise in game design, climatology, engineering, ocean science, and environmental humanities,” Siders said. “But our real strength is our ability to put those together creatively.” Members of the media who would like to interview Siders about the Climate Change Video Game Jam or other related topics can visit her profile and click "connect" or send an email to mediarelations@udel.edu.
