Strategies for HANGOVER-FREE Holiday Season

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Old-fashioned remedies remain most effective prevention for hangovers
By Elizabeth Heubeck
WebMD Weight Loss Clinic-FeatureReviewed by Brunilda Nazario, MD

'Tis the season to celebrate -- but beware! One too many glasses of eggnog at the office holiday party, or a bit more bubbly than you anticipated on New Year's Eve, and you're likely to find yourself feeling less than cheerful the day after.

Want to prevent a hangover from dampening your holiday spirits? Read on to discover tried-and-true remedies that work, new methods meant to halt hangovers before they strike, and why too much alcohol causes so much misery in the first place.

Hangovers Explained

If, while nursing a horrific hangover, you've ever asked yourself, "How a couple of seemingly harmless drinks could have led to such misery?" consider this: "Alcohol is poison. The hangover is your body recuperating from being poisoned by alcohol and its metabolites," Aaron White, PhD, assistant research professor at Duke University Medical Center, tells WebMD. Symptoms vary, but can include one or all of the following:

Raging headaches. "Alcohol intoxication seems to produce dilation of the blood vessels that surround the brain, which may contribute to the headache in some people. Alcohol also has an effect on some neurotransmitters, increasing levels of serotonin or histamine that may trigger headaches," says Bruce Hetzler, PhD, psychology professor at Lawrence University.

Dehydration. Ever wake up after a night of heavy alcohol consumption and wonder why you're tongue is stuck to the roof of your mouth? Dehydration, also partly to blame for headaches and nausea, is the culprit. It causes excess urination by stopping the release of a hormone that helps the body hold on to fluid. Also sweating, vomiting, and diarrhea that sometimes accompany excess drinking can cause a person to become dehydrated. The signs of dehydration can be dizziness, lightheadedness, thirst, and weakness -- symptoms that are felt during a hangover.

Fatigue. The day after a night of drinking and revelry, you're probably wiped out. That's because alcohol disrupts sleep. Alcohol can work as a sedative to help promote sleep. But alcohol has an effect on sleep quality. "People who drink alcohol tend to have sleep maintenance insomnia -- you wake up too soon and then you can't get back to sleep," White says. That's not the only problem. "You don't spend as much time in 'slow wave', or REM, sleep," White explains. Vital for normal emotional and physical functioning, REM sleep (the dream phase) typically comprises between 20% and 25% of total sleep time.

A breakthrough study this year by Irish researchers Adele McKinney and Kieran Coyle showed that memory and psychomotor (fine motor) performance remain impaired the morning after heavy drinking, even when blood alcohol levels have dropped to zero or near zero.

Other studies have also shown that alcohol can interfere with normal 24-hour rhythms -- such as normal variations in heart rate and blood pressure seen at night. A racing heart can in extreme cases lead to a heart attack. Increased blood pressure and heart rate during a severe hangover can double the risk of a heart attack, reports Jeffrey Weise, associate professor of medicine at Tulane Health Sciences Center in New Orleans.

Prevention

Before the hangover hits, you can do some damage control. Here are some of the old-fashioned remedies you may have heard of that really work.

Choose your beverage of choice wisely. "A couple of studies show that alcoholic beverages that are mainly just alcohol and water, like vodka and gin, produce less severe hangovers, while other compounds that contain congeners -- brandy, whisky, red wine, to name a few -- tend to produce more severe hangovers," Hetzler tells WebMD. What if you're a beer lover? "Beer has a relatively low congener level, although the heavier the beer, the more congener it contains," Hetzler says.

Eat before you drink. "The alcohol is absorbed more slowly when you have food in your stomach," White tells WebMD. Exactly what should you eat? Whatever you want. "It's a myth that one type of food is better than another," he says.

Pace yourself. White suggests having a nonalcoholic drink between each alcoholic beverage, which helps to maintain a low blood alcohol level, and keeps you hydrated.

Replenish lost fluids. Before you put your head on the pillow, guzzle some water or other nonalcoholic drink, but avoid caffeine. Like alcohol, it has a diuretic effect and may contribute to hangover symptoms.

Take over-the-counter pain relief before the headache hits. Experts warn, however, to avoid acetaminophen (Tylenol), a common aspirin alternative. "Too much acetaminophen is toxic to the liver. Alcohol can disrupt the metabolism of acetaminophen, making it even more toxic to the liver," White says. Although the risk of liver damage from the combination is minimal, it's possible, he explains.

New Hangover Prevention Strategies?

You may have seen ads for products that promise a night of excessive drinking with minimal hangover residue, simply by popping some pills or even changing the way you consume alcohol. But do they work?

As for the hangover prevention pills, many in the medical community remain unconvinced of their effectiveness. "They haven't been carefully studied," Hetzler says.

A few "hangover helper" pills contain a single key ingredient designed to ward off the unpleasant aftereffects of alcohol. Artichoke extract is one of them. While the product manufacturer touts this natural substance's effectiveness against hangovers, scientists at the UK's Peninsula Medical School found artichoke extract ineffective at curbing alcohol's aftereffects.

Of all the hangover helper pills, HPF Hangover Prevention Formula, an herbal supplement containing derivatives of the prickly pear cactus, has shown the most promise. Researchers found it reduces three of nine hangover symptoms: nausea, dry mouth, and loss of appetite. It's believed to work by reducing the body's inflammatory response that alcohol causes.

But skepticism remains high.

"The supplement [HPF Hangover Prevention Formula] is designed mostly to address allergic reactions that cause headaches. It does nothing for things like abstract memory impairment linked with learning, nothing for the central nervous system suppression, the diuretic effect, etc.," asserts Patrick Breslin, an alcohol and drug prevention facilitator at Western Wisconsin Technical College.

"The only evidence is their [manufacturers'] own internal reports. To the best of my knowledge, there's no evidence that there's any supplement you can take that will prevent a hangover. These claims have not stood up to scientific scrutiny by unbiased researchers," White tells WebMD. Incidentally, the study that demonstrated the prickly pear derivative's defense against hangovers was supported by the product's manufacturer.

Vaporized Alcohol

If hangover prevention pills don't work, there's also a whole new way to consume alcohol intended to curb the nasty aftereffects of consumption. The alcohol-vapor machine, or "alcohol without liquid" (AWOL) device, works by turning shots of liquor into an inhaled alcohol mist. The vaporized alcohol then mixes with oxygen and is inhaled through a tube, creating an immediate high and, according to product claims, no hangover.

But is it safe? With AWOL, alcohol bypasses the liver, which normally filters the body's toxins, and goes directly into the brain -- even before reaching the bloodstream. That means someone heavily under the influence of AWOL could very likely pass a breathalyzer test if, in fact, the alcohol hadn't yet reached the bloodstream.

That's why Diageo, the world's leading beer, wine, and spirits company and an industry leader in promoting responsible drinking, recently announced that it supports proposed New York State legislation banning AWOL machines until further research clarifies possible risks. And, at least one New York City suburb has banned AWOL due to concerns over possible health risks.

So where does that leave those of us who want to dodge the hangover, despite having imbibed a bit more than planned? Resort to old-fashioned remedies. "Two aspirin, a glass of water, sleep, and a multivitamin in the morning -- if you can stomach it -- are probably the best things to do," Hetzler suggests.
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And so, I wish all of you Safe, Happy and Healthy Holidays. It is hoped that the above professional advice will work well for you, "courtesy WebMD".

Start by making this another Great eekend!

Your Friend,

Jacques

Dr. DEEPAK CHOPRA's "HEALING DUALITY"

Healing Duality

Adapted from The Way of the Wizard by Deepak Chopra (Harmony Books, 1995).

There are two paths in life.
The first path is the acceptance that duality is real, that the good and evil we confront every day are simply fact, and we must do our best to struggle against them.
The second path is to see duality as our choice. Although everything in creation appears to have its opposite, one thing doesn't: Wholeness. The totality of spirit has no opposite because it embraces everything.
To choose the second path, you have to be willing to renounce your struggle against evil. This is the way of the wizard.

There is no doubt that when we see evil we react with fear and anger. From this reaction struggle is born, and because people want evil to go away, the struggle seems to be legitimate. But what if fear and anger are the cause of evil? What if our reactions keep breeding the same cycle, which never ends? With these questions, the second way was born.

SIMPLE SOLUTION: You cannot renounce the duality of good and evil as long as that is what you experience. A deeper experience, one that is beyond words, must replace it. Wholeness and spirit are only words until they become real to you personally.

Reality always means experience; therefore the question is how to experience the realm of light that Merlin spoke of. "Be patient with yourself. The fading away of duality takes time," Merlin said. "And then unity will be born automatically."

Because spirit is always beckoning, there are countless opportunities to come into contact with it. The first steps have already been marked out—be willing to follow the clues of spirit, meditate to find the pure silence within yourself, know that the goal of spirit is true and worth pursuing.

Our free will is what allows us to break out of the cycle of good and evil. The way of the wizard is compassionate, because it solves the problem of suffering as the light of spirit draws nearer.

(I am awaiting Dr. Chopra's permission to repring the above.
(S) Jacques)

THE FUTURE OF NORRIS HALL AT VIRGINIA TECH.

BACKGROUND

On April 16, 2007 , a student at the Virginia Tech campus in Blacksburg, Virginia shot and killed 32 people and wounded many more before committing suicide.

The tragedy makes it the deadliest school shooting in U.S. history
Most of the deaths and injuries took place on the second floor of Norris Hall, which houses the Engineering Science and Mechanics program program among others

DECIDING WHAT TO DO WITH NORRIS HALL

Norris Hall was closed for the rest of the 2007 spring semester, and was reopened on June 18, 2007.

The building's second floor , site of the shooting, has been reopened for office and laboratory access. But The second floor rooms where the attacks took placed have remained empty and locked

In September 2007, University officials asked a committee to gather suggestions for what to do with the rooms once used for classes…

Over the next few months the 12-member committee of students, faculty and staff received seven suggestions from the university community.

This month (November 15) the Virginia Tech task force narrowed down the final proposals to two.

PROPOSAL #1: Re-Creating a Student-Centered Community,

PROPOSAL #1 calls for using the space to consolidate operations for the school's engineering department and create videoconferencing, research and laboratory facilities for students.

PROPOSAL #2: the Institute for Transformative Learning,

The SECOND PLAN calls for for creating an Institute for Transformative Learning in a portion of Norris where classes were once held and engineering departments had their offices. The institute would house two centers - the Center for Violence Prevention and Peace Studies and the Center for Student Engagement and Community Partnerships.

THE FINAL DECISION???

"Both (proposals) do fit the mission," said Mark Owczarski, university spokesman. "One involves teaching and learning and the other involves learning and service. Both do directly relate to the mission; the question is which one would relate the best. The charge of that task force is extremely difficult," said Owczarski. "Obviously the future of Norris Hall has a very emotional element to it."

The task force's goal is to submit the final proposal to President Charles Steger by Dec. 7, but Ozwarski said that if the task force feels that further deliberation is necessary, the date will be pushed back.

"It's something you can't rush," Ozwarski said. "So many human elements are in this that they want to make sure they get the feedback and consider all the various options. It's a decision not to be taken lightly."

RELATIVES AND FRIENDS OF THE VICTIMS SPEAK OUT

Michael and Jeri Bishop, parents of slain professor Jamie Bishop, are joining with other parents, relatives and friends of the those killed, injured or affected in urging that at least a portion of Norris Hall be turned into "The Institute for Transformative Learning"

"There could be no more fitting tribute to those who survived than to acknowledge the horror that occurred in Norris Hall and to redeem that horror by establishing, within its repainted walls, an "Institute for Transformative Learning".

Though no one will ever forget that morning or the lessons implicit in it, people often have to be reminded repeatedly of matters that they would prefer to forget.

That is why it is important to set aside space in Norris Hall to remember, analyze and prevent further acts of the sort that killed their loved ones.

Even if it starts humbly, the center could grow steadily in size and influence until it worked positive change across our nation and the world.

Please join us in urging President Charles Steger and the Virginia Tech Task Force to favor the option to transform Norris Hall "the Institute for Transformative Learning".

PLEASE HELP US

Below are the email addresses of those who will decide the future of Norris Hall. Please email them and let them know that you support converting parts of Norris Hall into "The Institute for Transformative Learning"

You can copy all of the addresses and paste them into your email address bar or click an address to email them one at a time.

Judy.Alford@vt.edu
deaneng@vt.edu
jbixler@vt.edu
kpdepauw@vt.edu
hochella@vt.edu
adeelk@vt.edu
knocke@vt.edu
mcdonalk@vt.edu
jenowak@vt.edu
sottrowlands@vt.edu
jwm@vt.edu
mmcnamee@vt.edu


In the subject heading of your message:
I support the "The Institute for Transformative Learning" option for Norris Hall.
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JACQUES' NOTE:

The above is one of two Comments sent me by the Norris Hall proncipals, in response to my post of 11/29/07 ("The Bravest Man"). The above are the datails, FYI. I regret that the graphics they included cannot be viewed here. If interested, please see their Blog: http://norrishall.blogspot.com/

Today is St. Nicolas in my native Belgium: our version of Christmas with "Le Pere Noel". It is also the second day of HANUKKAH, the Feast of Lights for all the Jews in the world: May your Holidays be Blessed with Joy, Good Health and Peace!

And, to the family of the late Dr. Liviu Librescu, my heartfelt sympathy and support go out to you...This year, may your Hanukkah be a celebration of your own Hero!

Warmly,

Dr. Jacques Girard

8 Winter Tips for Healthy Living

A better diet, a little more exercise -- healthy living is easy if you take it one tip at a time.
by Wendy C. Fries
WebMD Medical NewsReviewed by Jonathan L. Gelfand, MD

Holidays, stress, post-holidays, even more stress -- who has time for taking care of ourselves?

You do! Resolve to follow these eight diet, exercise, and lifestyle tips, and you can be good to yourself this winter -- and all year long.

Enjoy the Benefits of Yogurt

It's creamy smooth, packed with flavor -- and just may be the wonder food you've been craving. Research suggests that that humble carton of yogurt may:

Help prevent osteoporosis
Reduce your risk of high blood pressure
Aid gastrointestinal conditions like inflammatory bowel disease and constipation
Prevent vaginal infections
Ready to take home a few cartons of yummy yogurt? When buying think low-fat, make sure the yogurt contains active cultures and vitamin D, and keep tabs on sugar content.

Help Holiday Heartburn

Getting hit with heartburn over the holidays? Help is at hand! Try these hints and you can stop the burn before it starts:

Nibble: Enjoy your favorite foods -- but in moderation. No need to heap on the goodies (or go back for seconds and thirds!). Packing your stomach with food makes heartburn much more likely.

Know Your Triggers: Certain foods feed heartburn's flame. Typical triggers include foods full of sugar and fat -- think pumpkin pie slathered with whipped cream. Instead reach for complex carbs like veggies and whole-wheat breads --or at least share that dessert!

Get Up: Stretching out for a nap post-meal is a great way to guarantee you'll get reflux. Instead, keep your head higher than your stomach -- or keep right on walking, away from the dinner table and out the door. Light exercise is a great way to prevent heartburn.

Kiss Holiday Cold Sores Good-bye

Holidays: That busy time for toasting the coming year, savoring seasonal sweets, staying up late -- and cold sores?

If you find you're more prone to cold sores (also called fever blisters) during the hectic holiday season, you may be your own worst enemy. That's because lack of sleep, too much alcohol or sugar, stress, and close physical contact (think auntie's smooches) can all contribute to outbreaks.

So, to help keep your kisser cold-sore-free this year -- or to keep from passing your cold sores to others -- try these tips:

Don't overdo the holiday goodies -- maintain a healthy diet.
Get plenty of rest.
Wash your hands.
Don't share food or drink containers.
Discard used tissues.
Don't kiss on or near anyone's cold sore -- and don't let them near yours!

De-Stress With Meditation

The bad weather, the seasonal pace, work: If this time of year has your stress meter spiking, it may be time to close your eyes, breathe ... and get a little repetitive.

Repetition is at the heart of meditation's soothing power. The act of banishing thoughts, focusing on your breathing, and repeating a single word or phrase, fires up your body's natural relaxation response.

And meditation can do more than soothe away stress. Research shows it may help lower blood pressure, boost immunity, reduce PMS symptoms, even aid in fertility and the delivery of a new mom's milk.

Start a Winter Tradition: Family Workouts

Grandparents are in town, a flurry of kids is underfoot, and you're wondering where you'll find time for a quick winter workout. Here's a thought: Why not get everyone involved with these simple workouts?

Walking: It's suitable for young or old, with a pace that's sedate or speedy. Try these ideas to get the gang on their feet:

Do laps at the mall. If you shop, cart your own packages and then unload them in the car after every store.

Disguise the walk as something else. Toss a ball as you stroll, fling a Frisbee, or take the dog to the park.

Instead of driving, walk over to your favorite local restaurant.

Take part in a holiday fund-raiser, like the Arthritis Foundation's Jingle Bell Run/Walk

Make the Living Room Your Gym

When everyone's on the couch chatting, or watching TV -- why not sneak in a little calorie burn, too?

Do crunches: Sit on the edge of the couch, hands gripping the edge at your side, then bend knees, lifting them toward your chest.

Leg lifts: Use the same position as above, but lift your legs straight up, instead of bending them.

Trim those triceps by doing dips off the couch edge.
Build your biceps: Grab a bottle of water or a can of soda and do curls.

Eat Locally
Organic may be today's healthy-eating watchword, but don't forget this phrase too: eat locally.

Some nutritionists think eating locally may be even more important than eating organically. That's because a vital factor in a food's nutrient profile is how long it took to get from farm to table: A head of locally grown lettuce, for example, may be more nutrient-dense than one shipped coast to coast.

Does this mean you should forgo pesticide-free foods when they're available? No, but it's a great idea to make room on your plate for locally-grown goods too, even if they haven't been grown the organic way. Better yet: Eat locally and organic, when you can.

An easy way to get local -- and often organic -- food on the table: Join a CSA (community-supported agriculture). CSAs help you form a relationship with a local farm, which then provides you with fresh, local produce, even milk, eggs, or cheese. Some also function twelve months a year. Find a CSA near you at LocalHarvest.org.

Try These 3 Simple Diet & Exercise Tips

Go Slow: You don't need to do a diet slash-and-burn. If you cut just 200 calories a day you'll see slow (and easy) weight loss. Skip a pat of butter here, a cookie there and you're on your way!

Start Small: Banning junk food from the cupboards or boosting fiber may be your goal, but think baby steps. Switch from potato chips to low-fat popcorn, for example, or toss a carrot into your brown bag lunch.

Just Show Up: Don't feel like working out today? Don those exercise clothes anyway. Still not in the mood? Fine. But chances are good that once you're dressed, you're also motivated and ready to go!

Invest in Your Health -- Literally

If you have a high-deductible insurance plan (deductibles of $1,100 for an individual; $2,200 for a family), you're probably eligible to deposit tax-free cash into a health savings account (HSA).

HSAs help you sock away savings now for medical expenses later. Open an HSA and each year you can stash $2,850 for yourself ($5,650 for a family) -- tax-free. And if you don't use up the balance in your HSA this year, it simply rolls over into the next year, and the next -- and continues to grow tax-deferred. Intrigued? Talk to your human resources department to find out if you're eligible.

Whichever healthy steps you take this year -- eating better, exercising more, saving -- remember they're an investment in you and your future. So follow these steps toward better health -- or take your own. Bank a little more sleep this year. Set aside stressful differences. Stock a healthier pantry. Salt away ... a little less salt. It's your body -- and your future!

SOURCES: Medical College of Wisconsin, Healthlink: "Left Alone, Cold Sores Usually Heal by Themselves." WebMD Feature: "Relief of Heartburn: 10 Hints for the Holidays," "Eat Locally: Community Supported Agriculture," "Meditation Balances the Body's Systems." WebMD Weight Loss Clinic - Exclusive Feature: "10 Ways to Burn Off Holiday Calories," "Family Fitness Across the Generations." Local Harvest.org. WebMD Tips: "Health Simplified: Tip of the Day Archive." WebMD Weight Loss Clinic-Feature: "The Benefits of Yogurt." U.S. Office of Personnel Management: "High Deductible Health Plans (HDHP) with Health Savings Accounts (HSA)," "Benefits Administration Letter." Kiplinger's Personal Finance: "Health Savings Account Answers."

Courtesy: WebMD

A New Tool to Address the Needs of Our Aging Population

(ARA) - Americans are aging. According to U.S. Census Bureau, more than 35 million of our nation's citizens are now over the age of 65. That number is projected to soar to 80 million by 2040; and with age will likely come the need for assistance.

When they are no longer able to fully care for themselves, some seniors may seek help in a home care setting, others in assisted living facilities or nursing homes. No matter which option fits their needs, one thing's for sure. As they age, seniors are going to have a lot of doctor's visits.

Denise Pozen of LaGrange, Ill., knows that all too well. When her late father developed heart disease and Parkinson's, she took on the responsibility of handling his care. "Each time he went to the Emergency Room, the doctors and nurses would ask the same questions over and over again. So many times, in fact, that I knew there had to be a more efficient way to answer them," she says.

Among the questions she was asked:

* Who are your father's health care providers and when are his next scheduled appointments?
* What medications is he taking?
* What is your family history of disease?
* What conditions is he currently experiencing?
* What diagnostic tests has he had?
* What diagnoses have been made by other doctors?

Then about four years ago her mother developed health issues that required her to see multiple doctors and often resulted in Emergency Room visits and hospitalizations. "I started going through the exact same experience again, so one day I decided to just write down the answers to all the common questions I was being asked and organize them in a binder, along with photocopies of test results, prescriptions and other medical information I had gathered," says Pozen. "When we arrived at an appointment or the Emergency Room, I'd give the binder to the person asking the questions."

Pozen says the doctors and nurses she encountered were so impressed by what she had done, she decided to start marketing her idea. The product she came up with, The So Tell Me...personal health organizer, is a personal health record that combines such things as emergency contacts, insurance information and health directives with summaries of medical information including doctor visits, medical procedures, medications and lab report, all in one place. It consists of a zippered binder with pre-printed forms and tabs which make recording and finding information easy.

As more businesses and individuals are addressing this change in age demographics, it will be important to stay on top of the tools and services available.

The organizer makes a great entry gift for transient patients at assisted living facilities and a client gift for in-home-care companies and elder-law practioners. Pozen says it's also a good tool for caregivers, like her, who want to make things easier on themselves.

For more information on organizing personal health records or to purchase the So Tell Me...personal health organizer, click here. Businesses and organizations interested in multiple copies are eligible for bulk quantity discounts.

Copyright © 2007, ARAnet, inc.

Jacques' remarks:
While I am in no way connected to MS. Pozen and/or her Company, the above impressed me enough as a viable aid for my fellow-"mature" readers and friends that I decided to share it. For those of you you wish to find out more about "So Tell Me...", their website is: www.sotellme.com and their telephone No. is: (708)- 352-2771.

Wishing you and yours a great weekend and Health!
Your Friend,

Jacques

The Bravest Man of 2007

Dear Friends,

I am honored to share with you the following brief story of this WWII fellow-Nazi Holocaust survivor: Dr. Liviu Librescu...Self-sacrificing professor at Virginia Tech.

Jacques

Article written by Kimberly Winston

It was in Liviu Librescu's nature to stand up to brutality.

Last April, this quiet 76-year-old college professor, a Holocaust survivor who defied Communism, threw his body between his students and a gunman blasting his way through the halls of Virginia Tech. All but one of the students escaped through the classroom windows and survived. Professor Librescu was shot and killed, one of 33 murdered that terrible day.

He is nominated as Beliefnet's Most Inspiring Person of the Year for showing supreme unselfishness in the face of great personal danger.

"Liviu was a believer in Maimonides's principle that 'God is the only one we may serve and praise, there are no intermediaries between us and God," says Marilena Librescu, his widow. "His spirituality emerged from how he saw the significance of life. He always struggled to be the best one can be."

Dr. Librescu was no stranger to struggle. Born in Romania in 1930, Librescu was imprisoned in a labor camp during World War II and then sent to a ghetto with his family and thousands of other Jews. According to a 2004 Romanian government report, as many as 380,000 Jews were killed by Romania's Nazi-allied regime.

Dr. Librescu survived the war, but found himself trapped behind the Iron Curtain of Romania’s post-war Communist regime. He studied engineering and science and eventually became one of the country's foremost aerospace engineers. But in the 1970s, as he rose to prominence in his field, he refused to declare allegiance to Nicolae Ceausescu, the Romanian dictator.

He asked to emigrate to Israel, which cost him his job and brought years of uncertainty and persecution by the Romanian government. In 1978, with the help of Menachem Begin, Israel’s Prime Minister, he and his family were finally allowed to go to Israel.

In Israel, Dr. Librescu took a position at Tel Aviv University. In 1984, he went on sabbatical to Virginia Tech and never left. He and Marlena moved to Blacksburg, Va., to build a new life.

That life came to an abrupt end on April 16, 2007, when Cho Seung-Hui, a troubled 23-year-old English major, barricaded the doors of Norris Hall where Dr. Librescu was lecturing. When the shooting began, students said Dr. Librescu remained calm and went to the door, barricading it with his body. He told students to open the windows, remove the screens, and jump to safety. One of the last students out of the room recalled looking over his shoulder to see Dr. Librescu still braced against the door.

Friends and colleagues at Virgina Tech say Dr. Librescu's actions will outlive the terror of that day. "He was a man of great honor and tremendous integrity," says Dr. Ishwar Puri, head of the Department of Engineering, Science, and Mechanics at Virginia Tech and a colleague of Dr. Librescu. "I am left with a sense of awe. He has become an example for all of us."

Weight Management that works

Hopefully, you successfully exited the Thanksgiving Holidays tables that tend to stuff more than turkeys... And there are more food-and-mega-calories-filled celebratory goodies and libations waiting for you over the horizon... So I decided to share with you the following article - courtesy WebMD again - to help as much as possible give you simple ways to maintain some sense of balance...Wishing you well as always,

Jacques

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Use these strategies for long-term success
By Kathleen M. Zelman, MPH, RD, LD
WebMD Weight Loss Clinic - Expert ColumnReviewed by Kathleen M. Zelman, MPH, RD, LD

There are lots of ways to lose weight. The question is, how do you lose weight and keep it off? Atkins advocates argue that their diet works -- as do many other diets that strictly limit food groups or calories. But is losing weight worthwhile if you go right back to your old eating habits and regain the weight? Most folks who use strict diets regain the lost weight and then some. That's why "diets don't work."

So What Does Work?

The bottom line with weight loss is that you have to eat fewer calories than you burn -- regardless of whether the calories come from carbs, protein, or fat. Still, the weight-loss approach that works for someone else may not work for you. It is up to you to find the right fit.

Regardless of the type of weight-loss program you choose, there are some fundamental keys to success. The WebMD Weight Loss Clinic is effective because it is built on these fundamentals for permanent weight management:

Make small changes in your life that work for you. Can you drink 1% or 2% milk instead of whole, and then when you're accustomed to that, eventually switch to skim? How about trying lighter or low-fat versions of your favorite salad dressings, cheeses, snacks, etc.?

Eat with a sense of purpose: Savor the flavors and engage your senses so that you truly acknowledge that you are eating. Forget the mindless munching that happens while you cook, drive, or watch television.

Control your portions. Successful dieters don't supersize their meals.

Eat a diet consisting of vegetables, fruits, whole grains, and low-fat protein sources, and limit the total amount of fat. Start your day with a healthy breakfast that includes some protein, in the form of low-fat milk, yogurt, lean meats, or an egg. Many overweight people skip breakfast. Start living life like a thin person, and make breakfast a habit.

Find physical activities that you enjoy or sneak exercise into your daily routine. Whichever you choose, do it daily, for the cardiovascular and calorie-burning benefits.

Don't try to manage your stress with food. Many people eat in response to stress. Unfortunately, food does not help you cope with stress; it simply adds calories to your daily total. Find more effective alternatives: exercise, take a walk, call a friend, visit our community boards. Just steer clear of the kitchen!

Keep track of what you eat each day with your food journal. This is an excellent way to acknowledge your accomplishments. Take time to celebrate your achievements and reward yourself for all your hard work.

Read labels to determine the healthiest food options. Nutrition labels offer a wealth of information to help you make good choices.

Stay motivated! It is easy to fall off the wagon. When you do, just brush yourself off and get right back on the eating plan. Visit your friends on the community boards for support to help you through the rough times.

How Do Successful Losers Do It?

There is a group at the University of Colorado that tracks successful losers -- people who have lost at least 60 pounds and kept it off for a minimum of five years. According to researchers involved with the National Weight Control Registry, here is what successful losers do to maintain their weight loss:

* They limit their calorie intake to approximately 1,400 a day.
* They restrict fat to approximately 24% of calories.
* They start the day with breakfast.
* They eat a wide variety of foods and do not follow fad diets.
* They get regular exercise, with walking the activity of choice.
* They journal to help them stay the course.

One thing is for certain. Successful losers get a great deal of satisfaction from their lifestyle of daily exercise, healthy low-fat diets, and trimmed-down bodies.

Registry members who have kept weight off for long periods find that over time, it takes less effort to maintain their weight. It no longer feels like a burden to live a healthy lifestyle.

A Wealth of Benefits

In addition to helping you feel great about yourself, look better, and have zip in your step, losing weight brings enormous health benefits. Losing as little as 5% to 10% of body weight can reduce your risk of developing type 2 diabetes and high blood pressure.

Adopting sensible behaviors and sound eating habits that you can live with is weight control that works. You can still have the foods you love -- just eat them in small portions, balance them with other foods, and eat a variety of nutritious foods each day.

Americans spend 6 billion dollars a year on weight-loss products, in search of the magic bullet. Yet health authorities, including the American Dietetic Association, the American Heart Association, the American Medical Association, and the U.S. Department of Agriculture, agree that the best approach to weight loss is a balanced diet.

So don't waste your money on those sexy-sounding, too-good-to-be true products. Save it for your fruits and vegetables!