Finding self-compassion through the mirror of discontent

self-compassion through the mirror of discontent

As an American living abroad during last year’s presidential election, I couldn’t help but feel frustration with the state of things back home.

To say things appear to be toxic and divisive would be an understatement.

It seems like everywhere you turn, people are at odds with each other about everything.

“You lost, get over it.”

“Things are going to change, get over it.”

Before I became a coach, I used to be one of those folks who walked around thinking, “just get over it.”

However, these days it is my belief, and the belief of many great scholars, thinkers, and leaders before me that love and compassion are necessities for living an honest and substantial life.

Over the years, I’ve had the opportunity to learn about the importance of seeing past the not-that-big-of-a-deal in everything and recognize that my privilege has a better use; for building up the people what have less privilege than myself, who need it most.

And the truth is; I couldn’t do this without being more loving and compassionate to myself.

Self-compassion is something with which the majority of us struggle.

It’s much easier to beat ourselves up about our perceived failures or prop ourselves up for our perceived strengths while comparing ourselves to the failures and strengths of the other people than it is, to be honest with ourselves.

When we evaluate ourselves so critically, it doesn’t just stay with us.

When we are critical of ourselves, we tend to be less kind to others in turn.  I’ve worked with clients who pick apart other people’s lifestyles, partners, and appearances simply because of how they feel about their own.

And we all have done this, and it is not helpful, because as the saying goes, “What Sally says about Jane says more about Sally than it does about Jane.”

In other words,  we only end up burning ourselves by thinking and saying cruel and overly critical things.

It is not entirely our fault.  Sometimes, our human default setting is not to reassure ourselves we’ve done the best we can.

Sometimes, our default setting is to scrutinize others as harshly as we would ourselves.

When I say the “mirror of discontent” I mean that everything we look to as a source of providing us with feedback about ourselves.

I see this especially on social media over and over again.  And I’ve fallen victim to it myself.  Say you’re having a bad day and are frustrated with your life, all it takes is a scroll through Instagram or Facebook to watch the highlight reels of other people’s lives to set us off into critical mode.

But you know what?  Most of what you see on people’s social media accounts is (at least) slightly fictional.  I have worked with individuals who show how great their relationship or career is online and then tell me things are hanging by a thread in real life.

Our perception of other people’s lives doesn’t obligate us to beat ourselves up for not having the same story as they do any more than it does to judge them for living differently than us.

And truthfully, most people are not very transparent about their true selves, and it keeps them from being able to show their vulnerability.  If you’re as big of a fan of Brene Brown as I am, then you know what the cost of hiding shame and vulnerability is.

Success is not having an expensive car, high paying job, significant other, or  1% body fat.

Failure is not the absence of those things either.

Success and failure are just feedback, and they are what make us more resilient.

In fact, your resilience is far greater than you give yourself credit.  Just stop and think about all of the things you’ve been through in your life – hell, this month alone.  I assure you that you have picked yourself up and dusted off more times than you even realise.

But what if you could be more aware of your resilience?  What if you could comfort and console yourself along the way?

Being kind to yourself, when you need it most, is a necessity, in fact, it is part of what being human is.

As Kristin Neff, a pioneer in the world of self-compassion states: there are three main components to self-compassion — self-kindness, common humanity, and mindfulness.  It is part of the human experience to feel vulnerable and to experience failure or disappointment, but what we don’t need when this happens is to be our worst enemy.  It is our moral imperative to build a healthy self-support system and realise that we all feel discontent and we all struggle.

Self-compassion will enable us to be less critical of ourselves and others and further develop our resilient spirit.

Spread the good word!

How To Identify Toxic Relationships And Develop Healthy Connections

You know that saying, “Tell me who your friends are and I’ll tell you who you are?”  I used to think that was such a bs thing to say.

Do you want to know why?

For years, I surrounded myself with some very toxic people.

I know how it feels to be on both sides of this issue and, frankly, neither situation is healthy.

This post is going to help you determine if the people you surround yourself with are toxic or uplifting, and how these different types of folks impact your overall happiness.

Identifying a “toxic acquaintance”

First, a toxic relationship doesn’t have to be with somebody who necessarily pushes you to do unhealthy things.  A toxic acquaintance isn’t an entirely toxic person either; it’s their toxic behavior that can be detrimental to your personal growth.

It isn’t easy to determine whether or not an acquaintance is toxic.

For example, I had a toxic boyfriend for nearly two years before I started to realize (with the help of a great psychologist) just how toxic his behavior actually was.

It was nearly another 18 months before I finally broke off all communication with him, moved out, and moved on.

Take a moment now and think about the people you surround yourself with — even family members.

Think about your relationships objectively for the time being.

Is there a person in your life whom you’ve started to dread being around? Or an individual who makes you feel completely drained after you spend time with them?

If either of these sound familiar, it is possible that you’ve got ties to a toxic acquaintance (or relative).

If any of this sounds familiar, it is possible that you’ve got ties to a toxic acquaintance (or relative).

Five traits of “toxic acquaintances.”

  1. They have distinct narcissistic tendencies.  Not sure what I mean by this?  Do they talk more than they listen?  Does everything have to center around them?  Do they interrupt you?  One up you?  Belittle your problems?  If a person in your life is doing this, they are struggling with narcissistic tendencies.
  2. You are directly affected by their drama and behavior.   Toxic people tend to live from crisis to crisis.  There is always something happening to them, and when there isn’t something there, they’ll create it.  When you’re friends with a toxic person, you are expected to nurse their wounds and listen to their carrying on.  Often a solution is offered, and often it will be responded to by a direct refusal of even considering your advice.  Toxic people are full-time victims and view themselves as never at fault for what’s happening in their life.  As such, they are not responsible for trying to make their situation better.  If this sounds like somebody you know, you’re sadly fighting a losing battle.  Until that person acknowledges their victim mentality and narcissistic ways, they will continue to refute any and all of your advice.
  3. They lack empathy and support for others.  Toxic people, though they seem to bounce from crisis to crisis, will find other people’s problems trivial at times.  They will use their experiences as a reference point for the circumstances of others around them.  Not sure what I mean?  Take the following, for example, “I don’t know why she’s complaining about, it’s not as if she was with him as long as I was with my ex.”   For a toxic individual, they cannot separate their experiences (and outcomes) from the experiences of those around them.
  4. They are controlling.   A toxic person is not only controlling in the sense that they want you to be available whenever they need you or they question your loyalty to them.  When you’re with this person, you can’t think for yourself or challenge their opinions without automatically having them discount your opinion or belittle it as being “silly” or “ignorant.”  All of this happens without any consideration of your point of view.  Are they overly critical of you and yet, fail to be able to accept any constructive criticism you have offered them?  Any aspect of an attempt to control the relationship is a sign of narcissistic and toxic behavior.
  5. You’re exhausted after being around them.  Healthy relationships require a certain amount of giving and taking.  Toxic acquaintances tend to be takers and exhibit little give.  If somebody in your life leaves you feeling drained, after you’ve been in their company, ask yourself when the last time was that person asked you how you are feeling.  If you can’t think of one, it’s time to consider the possibility that this person might be toxic for you.

How To Handle Toxic Relationships

If you’re like me, you like to see the good in people before you accept other people’s “warnings” about them.

Over the years, I’ve had people come up to me in a public place and ask me, “why are you friends with ______?”  I would be put off by this, naturally.

There’s nothing wrong with being a compassionate and accepting person — those are terrific qualities. Unfortunately, toxic people (consciously or otherwise) prey on folks with those qualities.

About the ex-boyfriend I mentioned previously, I went on to discover over the ten years before our relationship that he had left relationships with previous partners either on medication or in therapy as a result of his mental abuse.

Unfortunately, some people are master manipulators, and it can take months (even years) for their reign of control over you to show itself.

If you feel that any of the five descriptions I’ve provided are present in any of your current relationships, you don’t have to scrap the relationship just yet.  There is still some hope.

Three steps you can make to try and mend a “toxic relationship”*

  1. Be honest with them about how you’re feeling.  This one is a bitter pill to swallow for most people with toxic behavior issues since they rarely accept responsibility for their role in anything.  However, as an enlightened person with toxic behavior issues, if it weren’t for the people who cared enough to call me out on how my behavior was affecting them, I wouldn’t have been able to change my ways.  The bottom line is:  If they aren’t willing to take your feelings into consideration or make you feel bad about trying to have a rational conversation, you’re better off with them out of your life.  Wish them well, send them love, but move on for your sake.
  2. Use ‘I-statements’.   While studying interpersonal communication, I took a class that centered around conflict resolution.  One of the most memorable things I learned during this course, was the importance of using  ‘I-statements’ when confronting others regarding their behavior.  I-statements are an assertion about the feelings and emotions of the person speaking.  They let the person listening know that this information is about the speaker.  An example of an I-statement would be, “when you tell me I’m oversensitive, I feel belittled.”  In that case, the speaker is owning the feeling of being belittled rather than blaming that feeling on the recipient by saying, “when you tell me I’m oversensitive, you make me feel belittled.”   If taking ownership of your feelings and using I-statements while you attempt to salvage this relationship isn’t given the appropriate consideration then, again, you’re better off without this person.
  3. Seek the help of a professional.  I only advise this personally if the relationship is worth saving.  If you absolutely must try everything to help the toxic person see where you’re coming from in an attempt to save your relationship (this is mostly for spouses and relatives) I would advise seeking out a mental health or personal development professional to see it through. It does require that both parties enter the situation with an open mind and willingness to work things out.  If this approach doesn’t work, this relationship (and individual) are most likely beyond repair.  Protect yourself and wellbeing and move forward.

* I must stress:  If you feel threatened or in danger, never attempt to handle the situation on your own.

How to attract healthier connections

Now let’s discuss acquaintances and friends who lift us up and make us feel inspired to be the very best version of ourselves we can be.

These are the people we can go to when we’re down, inspired, angry, frustrated, and anything in-between.

It can be difficult as an adult to befriend these types of people, but it’s not impossible.

Five traits of positive people (they’re not always obvious)

  1. They are kind to others.  They don’t have to like everybody they come in contact with, but regardless of their personal feelings, they are always kind and considerate to others. An admirable quality.  If you’re somebody who struggles with separating connection and kindness, this is a type of person you need more of in your life.
  2. They make friends with other people with ease.  As we get older, it becomes more challenging to develop (and maintain) genuine friendships.  When I connect with new people, I often find myself (and the other person) saying, “I feel like I’ve known you for years.”  Discovering people you can connect to in ways that feel unforced and comfortable is an amazing thing.  We all need more people like this in our lives, right?
  3. They are present and listen to others with intention.  Have you ever been out with a friend and realized they’re attached at the hip to their phone?  I mean, we’re all guilty of expecting a call or text that may overlap with a coffee date or get-together, but there’s nothing worse than being with another person who isn’t fully engaged in your quality time together.  Whenever possible, I try to turn my phone off while I’m with others or leave it in my bag.  If I am waiting for a text or call (which, living in a different country than my friends and family is often for me), I will let the person I am with know, “if I’m checking my phone it’s because I’m expecting a text from a family member, I will keep it as brief as possible.”
  4. They don’t take you (or your time) for granted.  Okay, there’s always going to be unexpected things that happen in life, and occasionally plans may have to be broken or rescheduled.  It happens to the best of us.  However, if it’s continuous, that’s another story.  Positive people and acquaintances will not take you or your time for granted.  They will appreciate the time you’re both making to maintain and evolve the relationship.
  5. They encourage you to take (calculated) risks.  We all need to break up with our comfort zone occasionally.  So, it’s best to surround ourselves with people who give us that positive nudge we need to take a plunge into something new.  Not every idea you ever have will be one that a positive thinking friend will back 100%, but you can be sure they will have your best interest at heart when they share their two cents.

That’s a stark contrast, isn’t it?  Some of this information may seem obvious, but you would be surprised how many people spend years surrounding themselves with people who don’t encourage them without recognizing it.

When you spend any length of time with people, you can tend to not pick up on how the relationship is evolving — or going nowhere.

Being able to see the other side of something gives you a different perspective than you could ever have if you had never challenged it.

Sadly, not all connections we make with others in life meet our (or possibly theirs) needs.  When this happens, it’s best to save what you can and walk away from what you can’t.

Free your life up for those who will support and encourage you.

Can you think of a time you were in a toxic relationship?  Do you consider yourself to be a positive person in your relationships?  Have you ever experienced toxic behavior in yourself?

Spread the good word!


Which United Nations?

United Nations Flags being prepared for UN General Assemby General Debate (September 2017 photo by Kim Haughton via Flickr)

When we talk about the role and effectiveness of the United Nations, which institution are we talking about exactly? This is a question Ben Chang, a member of Meridian’s Rising Leaders Council and Managing Director at Burson-Marsteller, tackled at the start of the UN General Assembly in September as President Trump addressed the world body for the first time. As tensions continue to mount over North Korea’s nuclear ambitions and countries redouble diplomatic efforts while the threat of military conflict continues to loom over the peninsula, we resurface Ben’s piece to help clarify what the UN can – and cannot – do to address such hotspots. It all begins with answering the question, “Which United Nations?”

The United Nations Secretariat Building in New York City before the start of the UN General Assembly. (September 2017 photo by Ben Chang)

As another UN General Assembly begins and the President of the United States addresses the world body, it is worth clarifying there are at least two “United Nations” which are the subject of soaring speeches, blunt critiques, and news stories this week. We either picture the statuesque glass and steel tower sitting alongside the East River in New York City or the horseshoe table of the Security Council and the tiered hall of the General Assembly.

When a U.S. President talks about reforming the UN, is it the same UN scrutinized by a reporter for being ineffective at tackling global problems or resolving international conflicts? And is that the same UN criticized by a politician for not preventing North Korea from expanding its nuclear capabilities, or for not stopping the fighting in Syria, or for not standing up for Israel?

Throughout my almost two decade career as a U.S. diplomat, including two stints as a member of the U.S. delegation under both Democrat and Republican administrations, and ever since then, “the UN” has been a phrase invoked interchangeably for:

  • The collective body of members, often exemplified by the Security Council, and
  • The institution funded by member states and comprised of international civil servants.

It is the first of these two UNs which is the most visible and at times the most frustrating. When we talk about the UN grappling with issues of war and peace, nuclear ambitions and conflicts that tear countries apart, we are most often referring to the Security Council, the body whose decisions (resolutions) are binding on all members. The Security Council is only as effective as the fifteen members countries around the table allow it to be. That body, with a rotating slate of ten elected members but the same constant of five permanent members with veto power — the U.S., China, Russia, the United Kingdom, and France — is the one charged with tackling threats to international peace and security that dominate our headlines today, such as North Korea, Syria, and Iran. All you have to do is imagine the leaders of the “P5” coming to agreement and you can see how that body becomes “the UN” that has struggled to respond to some of the most acute conflicts of our time.

The problem is we conflate this UN with the other UN — the international organization founded in 1945 and funded by its members, currently 193 sovereign states. In the most basic sense, it is a forum, a convening space, a mechanism for these states to sit together, to discuss, and to negotiate. The institution and its members are guided by its Charter, focusing on maintaining peace and security (e.g., standing up peacekeeping operations), protecting human rights, delivering humanitarian aid, promoting sustainable development, and upholding international law. The Secretary General is the head of this UN, elected by the members for a five-year term. This UN is staffed by hundreds of international civil servants, paid by the contributions of member states. And there are several related agencies within the UN system, including the IAEA (charged with monitoring Iran’s compliance with UN resolutions, for example), and bodies created from the General Assembly, such as UNICEF and UNDP. This UN cannot take on North Korea’s leader and single-handedly stop his nuclear ambitions, nor can it unilaterally impose, or lift, sanctions on Iran. It cannot send in armed forces to quell conflict in Syria (or the Balkans in the 1990s). Those are decisions for the other UN — the Security Council — to make. Once the Security Council makes a decision, however, it is the staff of this UN — the institution — that puts it into action: assembling and deploying a peacekeeping force, implementing a ceasefire, or monitoring a sanctions regimes. This UN does an immense amount of work on behalf of its members, including the U.S. It helps negotiate peace agreements by convening and facilitating dialogue between warring parties. Through its humanitarian assistance bodies such as the World Food Programme, the World Health Organization, the UN Children’s Fund, and the UN Refugee Agency, it coordinates disaster relief operations — whether man-made or natural — in places where governments are unable to, helping the most vulnerable populations around the world.

This UN, the institution, is in many ways more complex. It is the UN I wish we understood more clearly. It is critically important we grasp its role and its people because this is where our money goes each year. We often ask “Is the UN effective? Is it worth our investment?” in the annual scrum that is the start of the UN General Assembly but the distinction is often lost. We must continue to contribute to the UN as a founding member and as the host country. As such, it is our government’s obligation to ensure the institution functions efficiently. At the same time, we must also continue to engage in the Security Council and other bodies where our voice is often the most prominent but not the only one in the room. The partnerships we craft and diplomacy we exercise can make our role at the UN a force multiplier, enabling us to do more around the world while sitting in Turtle Bay.

For several years, I saw firsthand the hard work of diplomats — fellow Foreign Service officers, UN staff, and foreign counterparts — dedicated to the work of both UNs to solve the challenges facing the world and preventing or ending conflicts. From interpreters to cartographers to peacekeepers and development specialists, much of the institution’s work goes unheralded but is no less important than the work of the ambassadors around the table. Together, they are the UN.

Original Article By: Mr. Ben Chang, September 19, 2017


ADOBE AFTER EFFECTS Questions and Answers

What is the function of key frames in After Effects?

The function of the key frames is to set parameters for audio, motion, visual effects and many other properties for any image or object by changing them over time.  After effects is mostly used for animation purpose, and by setting key frames and after effects properties, they can move the image as if they are a video.


Sunday, June 29, 2008

The 'cognitive' factor of Instructional design

Training can be approached from many perspectives. Performance technologists like Stolovich, like to think of training as a strategic investment contributing to the corporate bottom line. Another perspective is to think of training as a kind of service to people. Trainers offer a service to learners intended to improve their functioning in an environment. Thus training can be thought of as a kind of help, similar to help systems in a computer environment or aid provided by a social services.
The quality of training, like help, can be judged on its effectiveness and its efficiency. To understand this perspective, think of a software company such as WordPerfect Corporation.

Let's say WordPerfect offers a support system, where users having difficulties with software can phone and get help from a specialist. WordPerfect managers can evaluate the quality of help offered in a number of ways:

a. Effectiveness-solving the customer's problem, also known as the power of the help according to Inouye (1992). Does the help work?
-Availability of help. Is there someone around who can answer the caller's question?
-Relevance to the problem at hand. Is the information provided pertinent to the customer's immediate problem?
-Understandability. Is the help clear to the user? Are the instructions executable? Is the user able to take corrective action based on the help?
b. Efficiency-the timeliness and affordability of providing the help.
-Mean time to help. How long does the customer have to wait after phoning in for assistance until their problem is satisfactorily solved? Is the help message brief and to the point?
-Cost. What are the resources needed to provide the help? What are the costs to WordPerfect? To the customer?

Each time training is offered, there is by definition some problem to be solved, some goal to be reached. Even though not all training problems are as neatly quantifiable as on-line assistance systems, there are clear implications for training design which reinforce the lessons learned from the cognitive training models above. Training is most effective when it:
--Responds to an immediate performance need. Training should seek to create "teaching moments" wherein the learner is trying to solve a problem, clearly needs assistance, and is highly receptive to assistance that will help him/her perform better.
--Seeks to meet those teaching moments with relevant, clear instructional messages and practice opportunities.
--Doesn't give too much or too little help. Excessive training wastes money, and it interferes with the learners' developing cognitive skills in detecting and learning from their own errors (Burton & Brown, 1979).
--Doesn't get in the learners' way. People spontaneously apply a set of cognitive strategies to any situation or problem. Training should work with those strategies rather than compete with them.
The additional guidelines offered below are based on our review of cognitive training models and on the literature in cognitive learning and teaching methods. The guidelines are not mutually exclusive; for example, only one guideline specifically addresses motivation, yet every guideline affects motivation. We believe that designers can make use of these or similar guidelines as they seek creative solutions to problems in the design of all kinds of training and instruction.
Foster a learning culture.

1. Offer training, within an overall culture that encourages cooperation, risk-taking, and growth.
2. Get learners' buy-in and commitment in achieving training goals.
Motivate learners.
3. Demonstrate the value of of the training to the learners and cultivate their sense of confidence in their ability to master the objectives
Make training problem-centered.
4. Draw on authentic needs and contexts; make requirements of learning tasks similar to important requirements of job tasks.
5. Encourage learners' active construction of meaning, drawing on their existing knowledge (Resnick, 1983).
6. Teach multiple learning outcomes together (Gagne & Merrill, 1990).
7. Sequence instruction so that learners can immediately benefit from what they learn by applying it to real-world tasks.
Help learners assume control of their learning.
8. Provide coaching.
9. Provide scaffolding and support in performing complex tasks.
a. Adjust tools (equipment), task, and environment.
b. Provide timely access to information and expertise.
c. Provide timely access to performance feedback.
d. Utilize group problem-solving methods.
e. Provide help only when the learner is at an impasse and only enough help for the learner to complete the task.
10. Fade support.
11. Minimize mean time to help (i.e., provide "just-in-time" training).
12. Encourage learners to reflect on their actions.
13. Encourage exploration.
14. Encourage learners to detect and learn from their errors.
Provide meaningful "practice."
15. Provide opportunities for learners to apply what they've learned in authentic contexts. If it is not feasible to practice on real tasks, provide cases or simulations.
16. Personalize practice

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UDC 82

Sedova Alyona Dmitrievna
Tomsk State Pedagogical University

This article provides an analysis of The Diary of Anne Frank and considers transformation of her self.

Keywords: Anne Frank’s Diary, self-transformation

Category: 10.00.00 Philology

Article reference:
Transformation of the self in The Diary of Anne Frank // Modern scientific researches and innovations. 2013. № 9 [Electronic journal]. URL: http://web.snauka.ru/en/issues/2013/09/26423

View this article in Russian

Anne Frank’s Diary is not only a rich source of observations and comments on her private life and historical events happening at that time. It is an opportunity for us to see the process of her self-transformation. First of all, what does self-transformation imply and why is it so relevant to consider it in this diary?

To my mind, self-transformation is a process of consciousness evolution, primarily, within us. This is what we are to experience, cause and contribute. Self-transformation can be understood as converting barriers, fears, misinterpretations and the world that create a wrong self-identity. However, in my view, the process of self-transformation in The Diary of Anne Frank is foremost connected with early coming-of-age of the girl under accompanying circumstances.

As we know, Anne is a usual young girl who had to undergo difficult periods in her life. She started to keep her diary because of the sense of loneliness despite being surrounded by those who loved her. She lived by writing. Even before she went into hiding, Anne felt separated from other people around her. Certainly, she writes about things that adolescents are usually concerned about, such as problems with parents, boys, friends. It can be said that the diary is the only friend for her in the time of isolation; that is why she develops more and more self criticism and tells more details about her feelings, thoughts and hopes. It is a means to discover herself and understand her nature.

During the two years Anne was writing her diary, she changed in  many ways. By the end of the diary, we can barely recognize the girl we knew from the first diary entries. Anne’s changes are complicated, and cover many elements of her personality.

At the beginning we see her as a small girl who is not understood by the people surrounding her. All the time she mentions her tensed relationship with mother and sister. Sometimes she feels ignored by relatives. It even makes her think that no one bothers to ask her how she feels. Moreover, Anne sees the difference between the way her parents deal with Margot and the way they deal with her and she is a little bit jealous that her mother treats Margot better.  She feels herself gradually drifting away from mother and sister. Probably, it is because of youthful maximalism, but Anne sees injustice in everything.

From Anne’s perspective, her mother’s personality is alien for her, she doesn’t even know what Anne thinks about most ordinary things. Mom is not a friend of hers and Anne considers it to be a shame. This fact probably led to Anne’s becoming a self-contained person; therefore she doesn’t want to share her feelings with anyone. She is always criticized for behavior, personality, manners by her relatives. As she says, “harsh words are constantly flung at her head”. Isn’t it a strong stroke to her vulnerable teenager’s personality? This could become a reason why she states in one of her entries that she will rather be sentimental on her own. We also can notice that Anne frequently needs consolation and feels weak, but finds it, obviously, only in the diary. Later, while she was reading past entries with negative description of her mother’s and sister’s behavior, she started to perceive former Anne as a stranger which she now deemed the result of her childish views.

Because of such misunderstandings and offences, there are many situations where Anne’s rebellious nature is shown. She thinks high enough of herself. (“I’ll show them that Anne Frank wasn’t born yesterday!”). She states that she is aware of her shortcomings and faults, but they are always blown out of proportions. When she is offended by someone, she perceives it in an exaggerated way, takes it to heart, which is a common feature of teenagers. However, at the same time constant critics gives Anne an incentive to improve herself, it becomes her inspiration. She says that she “can’t imagine how anyone could say ‘I’m weak’ and then stay that way. If you know that about yourself, why not fight it, why not develop your character?”

According to the later entries we can judge about Anne’s self-identity in comparison to those reflected in the previous entries. Having returned to the diary, she revised it and left comments. Thus, for instance, in one of her commentaries she marked: “Now that I’m rereading my diary after a year and a half, I’m surprised at my childish innocence. Deep down I know, I could never be that innocent again, however, much I‘d like to be. I can’t imagine writing too openly about some things. My descriptions are so indelicate”.  In such a way she criticizes herself and feels a bit ashamed. She also changes her views about her character: in the future she wants to devote less time to sentimentality and more to reality.

What is rather important, by the end of the diary Anne finds out that there are two different sides of her: she can be happy, easy-going and, at the same time, serious and sensitive. The way she behaves depends on whether she is in public or on her own. She tends to be carefree and easy-going among other people, and susceptible inside. The readers get mostly a direct view of her inner entity, because we read her private thoughts. That is how she expresses her thoughts about these two sides: “I’m split in two. One side contains my exuberant cheerfulness, my flippancy, my joy in life and, above all, my ability to appreciate the lighter side of things. This side of me is usually lying in wait to ambush the other one, which is much purer, deeper and finer. No one knows Anne’s better side, and that’s why most people can’t stand me”.

During the period of puberty Anne was compelled to cope with many problems of adolescence by herself, as there was nobody with whom she could share her experiences. She became interested in love and sex, and felt affection to Peter. As long as this all was not still familiar to a young girl, the diary became an essential means for Anne’s self-discovery and maturity.

Apart from it, The Diary of Anne Frank contains a number of significant thought-provoking themes. These include, except for search of self, reflections about the war, nazism and hatred.

We can hardly find a page in the diary that doesn’t concern the political situation. It is because of the environment that surrounded the girl. Anne knows what goes on in concentration camps, and she knows that she, her family, and her friends are in a real danger because of the war.  As far as she wrote the diary, she began to sound more like an adult and we can notice that she is really anxious about political issues. She makes some strong statements about the war as the work of politicians and capitalists, the destructive urge in people to murder and kill; in addition, Anne turns to issues of women’s rights, and provides more detailed analysis of the war. In process of writing Anne made her discussions on politics more complex and we notice how weighty this topic is for her.

Additionally, it is worth to pay attention to how Anne takes the everyday consequences of war – she doesn’t only take care of herself, she is worried about other people as well. She mentions that her many friends are taken in droves, she is anxious how they are treated there and how they feel, she is not indifferent or self-centered. She writes that she can’t help thinking every day of those who are gone. We can see how the war influences Anne’s mood, how she is overwhelmed by dismay of losses, when a lot of people die and suffer and her own life becomes more unbearable.

In 1944 for the first time, Anne wrote about the possibility of her death. Though Anne considers it, she is not totally convinced that the life after war won’t come for her. Consequently she contemplates her possible future life and makes plans for it. She became highly reserved and shrewd about herself, and she begins to recall her past development, analyzes it and divides into phases. By criticizing her own past actions and thoughts, she shows her ability for growth and self-awareness, and these are two important aspects of coming-of-age.

As long as things are getting worse, Anne begins to worry that she will not manage to accomplish any of things she hopes to do, like writing a novel or doing her hobbies. However, her perspectives preserve an optimistic note and she continues to think about her future and decide how she will identify herself after the war.

In my opinion, namely from this moment Anne begins to consider herself an adult and search for her place in the world. She becomes aware of signiﬁcance of her experience and realizes that sharing her words with others may become valuable. She starts to admit the worth of the diary and her personal thoughts, and she supposes that her diary will reach people after the war ends and be useful.

One more problem that arises in her diary is Anne’s defining her national identity. Due to the war, Anne ponders about her belonging to Germans and Jews. It is a rather complicated question for her as she initially identiﬁed herself as a German, since she was born in Germany and lived there for a long time. It is impossible for her now to admit that there is no close connection between the Germans and Jews anymore, that the Germans deny their nationality, hate and annihilate the Jewish population. She fixes this idea and writes: “Hitler took away our nationality long ago. There are no greater enemies on earth than the Germans and the Jews.”

Alongside the issues enumerated before, we should also refer to Anne’s development as a writer during the two years she spent in hiding. Firstly, the process of keeping diary gave her a sense of freedom and independence. Later it became for her a “tool” that helped her explore herself and discover her new sides. It is also known that her intended audience changed during that time. She began to reread her diaries to make them more like works of literature. This fact should be taken into account when we talk about the language she uses. It becomes more figurative and maybe even exquisite in some parts of the diary, especially when she expresses her feelings, associated with depression, frustration, fear and sympathy.

Anne’s ﬁnal entries seem to us to be crucial. They contain more profound and philosophical ideas about herself and her life, and especially future. And these ideas are mostly deprived of positive things but still there can be seen a strong belief in surviving and better life after the war. “ It’s difficult in times like these: ideals, dreams and cherished hopes rise within us, only to be crushed by grim reality. It’s a wonder I haven’t abandoned all my ideals, they seem so absurd and impractical. Yet I cling to them because I still believe, in spite of everything, that people are truly good at heart. <..> I feel the suffering of millions. And yet, when I look up at the sky, I somehow feel that everything will change for the better, that this cruelty too shall end, that peace and tranquillity will return once more. In the meantime, I must hold on to my ideals. Perhaps the day will come when I’ll be able to realize them!”

We know that Anne’s diary ends abruptly, she didn’t plan it, but in spite of it, these last thoughts full of desperation and pain appear to be a logical conclusion of it. Conveying her inner state tightly connected with pitiful circumstances, Anne concludes the diary with rather powerful words that reflect her ultimate understanding of herself: “I will finally end up turning my heart inside out, the bad part on the outside and the good part on the inside, and keep trying to find a way to become what I’d like to be and what I could be if . . . if only there were no other people in the world.”

To draw a conclusion about Anne Frank’s transformation of the self, we should say once again that Anne encountered so many obstacles in her life and managed to overcome them, though it was not that easy for her. To large extent, she changed under the imprint of these conditions. From a young, ordinary girl she turned into a sophisticated and wise in experience adult who tried to improve herself. Anne worked on her behavior, tried to control her words and actions, restrain emotions and temper. Furthermore, she had an unusual insight, she could be a good judge of characters, understand human’s nature and people’s relationship. Anne started to act kinder to the other people and think more optimistic. What is worth to emphasize here, besides, is that Anne changed not only inside but physically and it had its influence on her inner development as well; she experienced love and tried to understand and explore what it is.

The war is what everybody was afraid of, and Anne, obviously, was not an exception. She went through the hard times but still didn’t lose her composure and courage, we could witness how she became stronger morally and learned how to live with it, how to be a master of herself. In my view, the war was the most powerful circumstance that affected forming of Anne’s character and personality.

What is more, Anne’s way of thinking also became mature. She was more and more concerned about her future and yet decided to become a journalist or a writer; that gave her an inspiration to develop her writing skills, work on style and express her thoughts in a more delicate way.

At the end we find a completely different Anne with a changed self. She is now more thoughtful, conscientious and meditative. She left after her life not only the diary of a young girl who was writing under extraordinary circumstances, but a a work that still remains an archive of those dreadful days and trials from the perspective of a little but wise and precocious girl.

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These days it seems that the difference between fact and fiction are getting increasingly blurred. Where the propensity to create one’s own alternate facts takes precedence over the search for knowledge, all that is left is mere evangelization. One distinguishing characteristic of the civilization founded on Sanatana Dharma was that it was far more committed to the pursuit of knowledge and much less to the propagation of ignorance.

Dharma Civilization Foundation (DCF) is focused on “Promoting the understanding of India’s civilization, traditions and culture through education”. Indeed, where there is an insufficient understanding, there is great potential for misunderstanding, as exemplified in the domain of the academic study of Hindu Dharma, where partial knowledge, erroneous conclusion and willful mis-representation have created numerous distortions that get passed on as “authoritative truth”. The authority of academic views is upheld through a uniquely academic evangelical process i.e. the endless repetition and citation of each other’s “Durvichara Siddhi” i.e. erroneous conclusions, while actively campaigning to exclude alternate views, (in the name of defending academic freedom) as we experienced in the UCI episode.

I have often wondered, why Hindu Dharma survived over a thousand years of invasion, conversion and colonization. Even though in a debilitated form, its very survival is a miracle i.e. the odds were overwhelmingly against it. The ascent and spread of Christianity and Islam around the world, indeed their conquest of the world, has one central characteristic i.e. they both claim to have found the Truth directly from God, through their prophet, which thereby renders all other Religions and Traditions, either false or obsolete.  All of Egypt, Persia, Mesopotamia, Europe, Greece and Rome, and the Americas and Africa could not withstand the evangelical onslaught of Christianity and Islam, and the various indigenous traditions that existed before have either become entirely extinct or greatly incapacitated as living traditions.

Why did this fate not befall Hindu Dharma? What is it about Sanatana Dharma that enabled its survival, even if greatly attenuated and damaged? Click Here to read more on these questions. Despite facing insurmountable odds over the last several centuries, the Hindu people have been somehow able to sustain the Hindu civilization. But we cannot take its survival and sustenance for granted. It is incumbent upon us as well as our future generations to continually build the institutional foundations that will continue to sustain and nourish Sanatana Dharma. The World Hindu Congress – 2018, is one such institution that seeks to rise to this call. I extend an invitation to each one of you, to make it to Chicago between September 7 through 9, 2018. Click Here to Learn more and Register Your presence there will both enrich the conference and will nourish you as a Hindu.

Warm Regards,

Kalyan Viswanathan,


Wednesday, July 26, 2017

sticking with my healthyish goals in residency

DSC07507picture 2 Intern year is known for a lot of things - early mornings, late nights, pagers going off at all times, not knowing what you're doing...and occasionally eating and drinking away your feelings.

I've made a bit of an attempt to change my outlook on my own health over the past six months, and since starting residency,  I am doing a few little things that I'm hoping will have long term benefits for myself. I want to have the stamina to work those long hours and I want to be a good example for my patients. On the superficial side of things, I did order a wedding dress that I'm supposed to fit into next June, so if nothing else, that's been a really great motivation to stick with healthy habits.

We are just four weeks into all of this, so this is definitely not a "how to be healthy in residency" post. Rather, it's the small things I'm doing to stay on track with my goals. From packing my own food to finding an efficient work out, here are a few things I do daily to stick with my healthyish goals (even if I'm not currently documenting them weekly).

meal prepping & bringing my own food //

I am very fortunate that I am a part of a program that has a meal stipend. While it wouldn't cover all of my food, I definitely could get a large portion of my meals at the cafeteria. Since I go to work around 4:45 AM, and leave at 6 PM at the earliest, that could be all three meals of the day, not including snacks! So from day one, I have packed my own lunch bag with breakfast, snacks, and lunch. If you follow along on instastories, you will have seen some of my Sunday meal prepping. I tend to make big meals to cut down on the food prepping, so I make things like egg bakes for breakfasts, chili, veggie casseroles, and vegetables with a protein for dinners. For snacks I have Baby Bells, Clif Bars for my white coat so I can eat between cases, hardboiled eggs, and fruit. By bringing my own food, I can control what I'm eating for the most part, and by having dinners ready when I get home, I am less likely to just throw in a pizza or stop by Wendy's for a junior bacon cheeseburger. This is definitely not foolproof - we all have lunch together on Wednesdays where we get delicious food (last week we had pizza), sometimes I just really want some cereal in the middle of the day, and I may have had to go get a JBC after work, but 95% of the time, I'm controlling what I eat.

taking the stairs //

I know this seems like a little thing, but I make every effort to take the stairs. In the morning, I make a pit stop on the third floor to grab my sign out sheets, and then head up to the sixth floor to round on my patients. I take the stairs every morning - I think getting my heart beating just a bit faster so early in the morning wakes me up a bit, and since I'm now in the habit of doing it every morning, I'm not making an excuse to take the elevator. It's such a small habit to form, but think about how many flights of stairs that is over four years!

doing efficient work outs //
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The city we live in doesn't have a spin studio, so I really miss my 2-3 times a week spin classes! But I also don't have as flexible of a schedule as I did before I started working, so I've recently signed up for an OrangeTheory membership. The classes are built to get your heart rate in "the orange zone" - it's a combination of rowing, weights, and running. I like it because I would never go do sprints on a treadmill by myself or do some of the weight exercises (I get very nervous about doing weights in gyms), so I love that I get a really efficient work out in an hours time. There will be months where I'll be able to go more (especially the closer we get to next June!) but for now, I got on the weekends I don't work. I've talked a lot about how cute work out clothes are definitely a motivating factor for me. I'm so excited to get to work with Finish Line again so share some of their amazing work out items. While I'm typically a black leggings type of girl, I couldn't resist these fun striped pants from Reebok. I promise that they aren't see through! They are just a fun way to mix it up, even when you play it safe like I did by just wearing them with a black work out top. Below are a few more of their new arrivals that would make great self-motivators ;)

drinking water more than anything else //
I know I've mentioned this before, but I've really strived over the years to decrease my consumption of coffee, soda, and juice, and really focus on drinking water. I have a big water bottle I bring to work now that I sip on while I'm writing my notes before sign out and between surgeries if I have time. I learned the hard way last year that if I don't drink enough water in a day, that bad things will happen, so I'm all about the prevention now!

bringing my work out bag to work //
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Our hospital has a small gym attached to it for the residents to use, so my co-intern and I have been making it a routine of bringing our gym bags to work with us. On days where we get done on time (when our pagers switch over to the night float team), we are able to quickly change into our gym clothes and get a quick work out out in. We do the stair climber or run a few miles or do some weights - really just to get our bodies moving. I know that if I went home first, I would never leave my house to go back to a gym. There's just not enough time between 6:30 when I get home and 9:30 when I go to bed to take care of my pets, connect with CR, do the assigned readings for the next day, eat dinner, AND leave to go to the gym. So by doing it right immediately after work, it's done, and I only "lose" 30 minutes instead of an hour+.

To keep myself motivated to continue with the habits I'm in the process of establishing, here are a few more cute items from Finish Line! I'm all about those gold tennis shoes - how fun would those be to wear after work?! Love.

Thank you to Finish Line and ShopStyle for sponsoring this post!


Revised Elephant Seal Project

It was 5am on an austral summer’s morning. The large fin of an adult, female killer whale moved slowly but menacingly along the narrow channel alongside the kelp beds. She drew closer to the unsuspecting, weanling elephant seals playing in the shallow water, until reaching a small rock pool at the end when she stopped. There was an invisible barrier beneath the water preventing access to her prey. Nonetheless, the young seals, spotting their nemesis, scurried away, wide-eyed in fear

The orca turned awkwardly, her large body struggling to manoeuvre in the confined space, and retraced her route to the rest of the pod in the open sea.

This exercise was repeated several times. Occasionally an orca calf would follow from a short distance and she was always watched passively by a gathering of southern giant petrels and kelp gulls, bobbing about on the waves about 100 metres out to sea. If she succeeded, then the remains of her breakfast would become theirs.

For their part, some of the elephant seals were alarmed by her presence, others oblivious. An hour passed and the fin once again reached the end of the channel. Then, brief splashes around her tail fin hinted at the wrestling underwater. This time she seemed to be struggling against more than just the confines and the kelp. Moments later she had re-joined the pod and commotion followed. There were flashes of white as an orca slapped its tail fin on the surface and another rolled, exposing its belly. The birds were in the air, climbing and swooping in exultation. A few seconds later, the head of a terrified elephant seal appeared amongst the pod, its eyes wide open in alarm, a gaping tear visible in its left flipper.

Its end, however, was not quick. The orcas toyed with their captive for about twenty minutes before finally killing it, perhaps training their young calf in hunting fieldcraft.

This scene plays itself out on many mornings in November and December on the coast of Sea Lion Island (SLI), one of the southernmost islands in the Falkland Islands archipelago. The elephant seal colony is reaching the end of its breeding cycle and the maximum number of weanlings are learning to swim, fight and hunt in the rock pools next to the beaches on the eastern tip of the island.

To the casual observer, the drama of the kill is inversely proportionate to the complete indifference displayed by the other seals as they laze on the beach or play-fight with one another. It provides clues, however about the motivation and sociology of these unique beings.

Southern elephant seals are the largest of the seal or pinniped family. Their name derives from their huge bulk and the similarity between the male’s extended snout and that of an elephant’s trunk. Adult bulls can grow up to 6m in length and weigh 4000kg; females only normally growing to a quarter of this size. They claim the greatest sexual dimorphism in the animal kingdom.

SLI provides an ideal birthing and breeding location, the low-angled beaches facilitating an easy haul out for these enormous beasts. It also has sufficient infrastructure to provide humans with the best opportunity to gain intimate knowledge of their idiosyncrasies and is home to the longest running research project into mammal biology on the Falkland Islands.

Since 1995, Italian born Fillipo Galimberti and his wife, Simona Sanvito have studied the ecology of the elephant seal population and the distinctive behaviour of breeding individuals. Their Elephant Seal Research Group (ESRG), licensed by the Falkland Islands Government, is an independent organisation of researchers dedicated to this study.

The ESRG previously managed a sister project, researching the northern elephant seals of San Benitos Island, Baja, California. Although this project is no longer active, a PhD student is working on the data collected.

Filippo explains why they chose to study these particular mammals,

Elephant seals are amazing animals. They deep dive up to 1500 meters, they completely fast for up to three months while on land for breeding and moulting, they are the most sexually dimorphic of all mammals. In a few words, if you like superlatives you will love these animals. We were looking for a species that can be easily marked for individual recognition and observed, and elephant seals are an ideal subject for that.”

They chose SLI for their southern elephant seal research because it has a relatively small, isolated population meaning they can contain their study within numerically manageable bounds. This allows a small research team of between 4-8 people to accurately monitor the behaviour of breeding individuals whilst there are still sufficient numbers to provide meaningful data.

Whilst northern elephant seals have been declared extinct on more than one occasion, their southern relatives have always existed in large numbers. Notwithstanding, by the end of the nineteenth century, commercial seal hunters had killed all the Falkland’s elephant seals. Although they started reappearing within a few years, there have been subsequent local extinction events in 1960 and 1980, for reasons that are not entirely clear. Further, they previously bred in large colonies on other islands in the archipelago but are only now consistently found on SLI.

Between 1989 when the first counts began, elephant seal populations on SLI remained steady but since 2003 have been increasing at a rate of 2-3% each year.

During the breeding season, dedicated researchers are on the beach at first light (about 3.30am in December). Once the breeding hierarchy has been established, the colony is generally calm and the elephant seals are mostly indifferent to their human companions.  The researchers remain there throughout the austral summer and spend the entire day living with the seals and carrying out routine duties, such as counts, marking individuals and observing and recording behaviour

They take photographs and video recordings using standard cameras and on occasion, monitoring disposition and numbers with aerial drones. A wide range of laboratory and field techniques are used, including physical tagging and dye-staining to ensure the research they conduct can be disaggregated to the level of the individual seal. To this end, they have marked almost the entire adult breeding population and twenty two cohorts of pups. Their long day finishes after dark!

In late August, breeding males begin to arrive on the sandy beaches at the eastern-most tip of the island and compete with each other for dominance over the arriving females. They physically challenge one another for sexual supremacy and the resulting fights can occasionally result in serious injury. Once power has been established, the winner or harem holder will have control of breeding rights on their female group for the remainder of the season and whilst a few breeding males are allowed near their harem, the others are kept at the periphery. Filippo explains that one of the most exciting parts of Charles Darwin’s theory of biological evolution was sexual selection and it was the elephant seal’s raw process of sexual selection that provided for ESRG’s original research goals. No animal species displays a higher level of polygyny. Their huge sexual dimorphism is typical evidence of sexual selection.

From early September to mid October every year, pregnant females haul out onto the beaches in anticipation of giving birth. The dominant males corral them into harems of over fifty individuals; the smaller males collecting the later arrivals and forming smaller harems at the edges of the colony. On SLI there are approximately twelve harem holders and six hundred breeding females.

Having weaned her pup, she will mate with the beach master before she returns to sea. Almost all females on SLI have returned to sea by the third week of November, never to see their pup again. Within five weeks, then, the abrupt cycle of confinement; weaning and mating is complete and she has gone.

In her absence, there is no one to defend her youngster from predators or other danger. It is expected to fend for itself. Bulls waste no time looking after or protecting the products of previous years matings in which they are unlikely to have been the sire.

Their only concern is to secure more matings for themselves. This indifference to the fate of young weanlings had been most clearly demonstrated during the orca kill.

Molecular biology research methods showed that the few harem holders get the most copulations and sire the most pups. DNA analysis has also provided scientific evidence of the group’s mating patterns and rates of breeding success. ESRG found that a successful male may hold a harem for up to six years. In contrast, most males will fail to achieve a fruitful mating in their lifetime. Harem holders on SLI achieve 94% of the copulations and father 90% of all pups born; siring up to 100 pups in a single season. Polygyny on this scale is the most extreme example in vertebrates.

Simona’s specialist field is animal communication; she describes the incredible noises experienced in an elephant seal colony during the breeding season,

“… pups trying to get the attention of their mothers, females calling their pups to keep them close, and of course males, with their deep voice, challenging one another by means of vocalisations.”

Her analysis of communication has enabled a clearer interpretation of how elephant seals use vocalisation to communicate aggression between agonistic bulls. Her research has shown that during fights for mating rights, the beast with the largest proboscis will usually emit the more threatening sounds and often defuse physical contact altogether as wary challengers back down. Conversely, vocal communication was found to reinforce bonding between females and their pups.

As research objectives reach maturity, new aims are adopted. During the 2009 breeding season, for example, ESRG commenced the deployment of satellite tags on females in order to track their movements at sea. Although tracker deployment has been undertaken on South Georgia, this was the first time it had been used on the Falklands Island’s seals, about whom ESRG already hold such a wide range of background data.

The sample has already highlighted unexpected behaviour, with some females ranging beyond Cape Horn into the Pacific Ocean whilst others remain relatively close to the shores of the Falkland Islands and therefore vulnerable to impact from human activities such as commercial fishing and oil exploration.

There is an acknowledgement that due to its small size and the absence of immigration to the breeding colony, the eco system of SLI is fragile. ESRG understand that a precursor to the preservation of any eco system depends in the first instance on the quality of knowledge about that system. They see their research as the key foundation to conserving this unique population.

The research conducted by ESRG has added hugely to the body of knowledge and learning and continues to do so. Furthermore, they have extended their research into killer whales and skuas on the Falkland Islands. To learn more about their work or to find out how you can provide support, visit their website at


Throughout my career I’ve been drawn to work that supports others as they seek growth, joy and effective ways to meet personal challenges.

I have many years of experience as a Licensed Clinical Social Worker in the State of California, an adjunct professor in a Clinical Psychology graduate program, and an instructor of dance.

Diversity is a central value in my work and learning. My professional experience ranges from individuals to couples, to the LGBTQ community, from teens to older adults, to various disabilities and abilities, and to many different cultural perspectives.

As a teacher and mentor, I have learned to listen deeply and to motivate people towards positive change through intellectual understanding, physical movement, and spiritual integrity.

I made so much progress in 3 sessions with mk. Her open approach helped me unfreeze my overwhelming feelings and more precisely contain a complex problem. Thru our warm, collaborative sessions and her insightful followup email summaries of our time I felt held and heard. I was thus more able to move forward onto concrete solutions and healing my hurt heart.
Maryasha is awesome to work with. She is kind, compassionate and has a keen sense of how to lightly shake loose the roadblocks in your brain that keep you from doing what you want in life. If you don’t know WHAT you want, but know you are not satisfied with how things are now—- Maryasha can help you figure out where your passions are and how to go about living them. I’m already looking forward to working with her again!
I think that Maryasha Katz is brilliant, empathetic, insightful and articulate. She asks great questions and drills down in a way that is kind yet clarifying. I truly believe that Maryasha Katz’s coaching aided me significantly in my moving forward on my path.


Location of Repository

Maternal caffeine intake during pregnancy and risk of fetal growth\ud restriction: a large prospective observational study

By S. Boylan, J.E. Cade, V.A. Dolby, D.C. Greenwood, A.W.M. Hay, S.F.L. Kirk, S. Shires, N. Simpson, J.D. Thomas, J. Walker, K.L.M. White, C.P. Wild, N. Potdar, J.C. Konje, N. Taub, J. Charvill, K.C. Chipps, S. Kassam, C. Ghandi and M.S. Cooke

Objective: To examine the association of maternal caffeine intake with fetal growth restriction. \ud Design Prospective longitudinal observational study. \ud \ud Setting: Two large UK hospital maternity units. \ud \ud Participants: 2635 low risk pregnant women recruited between 8-12 weeks of pregnancy. \ud \ud Investigations: Quantification of total caffeine intake from 4 weeks before conception and throughout pregnancy was undertaken with a validated caffeine assessment tool. Caffeine half life (proxy for clearance) was determined by measuring caffeine in saliva after a caffeine challenge. Smoking and alcohol were assessed by self reported status and by measuring salivary cotinine concentrations. \ud \ud Main outcome measures: Fetal growth restriction, as defined by customised birth weight centile, adjusted for alcohol intake and salivary cotinine concentrations. \ud \ud Results: Caffeine consumption throughout pregnancy was associated with an increased risk of fetal growth restriction (odds ratios 1.2 (95% CI 0.9 to 1.6) for 100-199 mg/day, 1.5 (1.1 to 2.1) for 200-299 mg/day, and 1.4 (1.0 to 2.0) for >300 mg/day compared with <100 mg/day; test for trend P<0.001). Mean caffeine consumption decreased in the first trimester and increased in the third. The association between caffeine and fetal growth restriction was stronger in women with a faster compared to a slower caffeine clearance (test for interaction, P=0.06). \ud \ud Conclusions: Caffeine consumption during pregnancy was associated with an increased risk of fetal growth restriction and this association continued throughout pregnancy. Sensible advice would be to reduce caffeine intake before conception and throughout pregnancy. \ud \u

Publisher: BMJ Publishing
Year: 2008
OAI identifier: oai:eprints.whiterose.ac.uk:4997

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How ASEAN Strongmen Use Legal Reform to Weaken Democracy

In Cambodia, the National Assembly has approved amendments to the constitution, which alarmed many because they undermine freedom of expression. Several amendments to existing constitutional provisions would criminalize any activity that “affects the national interest” of Cambodia and its citizens. Political parties and the civil society are also required to uphold the national interest at all times.

While it is not wrong to demand loyalty from citizens, it is deeply worrying if patriotism is equated with support for the ruling party.

It is clear that the amendments are intended to stifle free speech and deter people from mobilizing against government policies.

In response to the approval of the constitutional amendments, various civil society groups signed a petition expressing alarm over the “cynical attempt to deny the Cambodian people the fundamental freedoms to which they are entitled.”

“These amendments would provide yet more legal weaponry to a government that appears determined to eliminate all forms of peaceful dissent, pluralism, and open political debate,” the petition said.

Aside from pushing for constitutional amendments, the government also introduced an anti-royal insult law (lese majeste) – along the lines of one that Thailand has – which reflects the state’s disturbing intolerance of contrary views.

These legislative reforms could exacerbate human rights abuses by allowing state forces to criminalize the peaceful activities of individuals and groups working for democratic reforms, justice, and accountability.

This fear is not without basis since the three-decade-old Hun Sen government is notorious for detaining land rights activists and opposition politicians. In 2017, it ordered the closure of dozens of radio stations broadcasting programs that criticized the government.

The crackdown on dissenting voices could be part of the ruling party’s consolidation of power in time for the upcoming general elections.

Meanwhile, Duterte’s allies are fast-tracking the proposal to overhaul the 1987 Philippine Constitution in order to adopt a federal and parliamentary type of government. They claim that this change in the system is needed to spur economic progress in the provinces.

But they are silent about the inclusion of several provisions that would grant the president legislative powers during the transition period, the adjustment of term limits for elected officials, and the possibility of canceling the 2019 midterm elections. In other words, charter change would allow Duterte and his party to extend their term of office and expand their powers, similar to what former dictator Ferdinand Marcos did in 1973.

Duterte’s allies also wanted to amend the constitutional provision related to media by inserting the phrase “responsible exercise of freedom of expression.” Human rights groups quickly denounced this as an insidious attempt to silence the Philippine press.

Curiously, pro-Duterte proponents of charter change wanted to insert in the new constitution that the Philippines is aspiring to be a “drug-free” country. Would this mean the institutionalization of Duterte’s controversial and widely discredited anti-drug program (known in the local language as Tokhang)? That is unclear but remains a worrying prospect.

Another major amendment is the removal of the constitutional provision banning foreign bases in the Philippines. This is significant since the United States is currently building “facilities” in several parts of the country through a military agreement while China is accused of expanding its presence in the Philippines’ maritime territories.

Hun Sen got what he wanted when the National Assembly passed the proposed constitutional amendments last month. Meanwhile, Duterte’s party is still lobbying for the support of the Senate and the general public. Duterte’s allies insist that they have the numbers in both Houses of Congress and the support of the public to pass the charter change bill, but opposition to the creeping authoritarianism continues to grow.

Instead of empowering the people, the proposed constitutional amendments of the Hun Sen and Duterte governments could weaken the already sagging democracies of Cambodia and the Philippines.

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Articles concerning: Russia

Astounding increases in the danger of nuclear weapons have paralleled provocative foreign policy decisions that needlessly incite tensions between Washington and Moscow.

“Today, the danger of some sort of a nuclear catastrophe is greater than it was during the Cold War,” warns William Perry, “and most people are blissfully unaware of this danger.”

After the Cold War ended, many of the safeguards preventing war between Russia and the West have been allowed to lapse. “Aggressive,” “revanchist,” “swaggering”: These are just some of the adjectives the mainstream press and leading U.S. and European political figures are routinely inserting before the words “Russia,” or “Vladimir Putin.” It is a vocabulary most Americans have not seen or heard since the height of the Cold War.

It turns out that that a large-scale conflict in the Asia-Pacific is much more difficult to imagine than China hawks like to pretend. China has become the bête noire of U.S. security policy, the new universal enemy to replace the Soviet Union.

The last U.S. nuclear weapons deployed in Europe may be on their way home, ending more than 50 years of their deployment abroad. A new report on the future of these weapons shows that 24 NATO members seek to end deployment of U.S. nuclear weapons in Europe or will not block a NATO consensus decision to remove them. Only three countries are holding out, and only one is actively trying to break the emerging consensus. The coming months will be decisive for the future of the 200 or so U.S. nukes in Europe.

With little notice from most press outlets, NATO recently developed contingency plans to defend its Central and Eastern European member states against potential Russian aggression. This move follows the disclosure in January that the alliance would create such plans for Estonia, Latvia, and Lithuania.

President Barack Obama decided to cancel the plans for missile defense based in the Czech Republic and Poland this past October. Washington has since worked on an alternative that Obama calls a "stronger, smarter and swifter defense" that "best responds to the threats we face." The new system is built around sea-and-land-based SM-3 missile interceptors.

The Philadelphia Experiment: History and myth

Ancient Greek Technology

Piri Reis Map

Social Networking sites: more harm than good?

Hydro-degradable polymers


7 ways to master your interview technique

Recruiters offer advice for finance professionals to better present themselves when applying for a job.
 7 ways to master your interview technique

Technical skills are not enough to ace an interview for a sought-after finance job. You need to hone your technique and deliver a polished performance.

Yet, some technically able finance professionals struggle with interviews because they present themselves poorly, recruiters say. A more polished communication style could make all the difference. Here are some tips to help master your interview technique.

Work on your interpersonal skills

London-based Kyra Cordrey, the director at Michael Page Consultancy Strategy & Change, said cultural transformation is currently a key focus among employers, and they want to hire individuals who can embrace their company’s ethos. “This is particularly important for management accountants, as they tend to liaise with various departments across the business,” she said. “Employers will therefore look out for individuals who have strong interpersonal skills and emotional intelligence.”

Lee Owen, a UK-based senior business director at Hays Accountancy & Finance, said candidates with strong experience, technical knowledge, and the ability to present themselves well will perform well in interviews. “For management accountants, soft skills such as communication and adaptability are crucial alongside elements such as commercial understanding,” he said.

If you are not strong in people skills, start developing them now. If you do have good interpersonal communication skills, you may simply be failing to convey them during an interview because of nerves or apprehension.

Start well, build rapport

“When your interviewer meets you in reception, greet them with a broad smile and open body language,” Owen said. “They should initiate small talk, but if they do not, start the conversation, even if it’s just a simple ‘How is your day going?’ ”

Polite conversation at the start is better than silence. But, if you can develop a good rapport with the interviewer, that will help you feel more confident and at ease in the interview.

“Remind yourself that your interviewer is just another human being, and they have been in your seat before, no doubt feeling nervous, too,” Owen said. “Get an idea of the person you are meeting beforehand by asking your recruiter about your interviewer’s professional background and career, as well as looking up their professional online profiles, such as LinkedIn.”

Adrian O’Connor, founding director of the Global Accounting Network, said one of the best ways to build rapport is to identify areas of commonality with your interviewer. “Common connections and shared interests will help break the ice and make you feel more comfortable,” he said. “This is a much better way to break the ice than a discussion about the weather.”

If the interviewer mentions a hobby on a site such as LinkedIn or Twitter, ask about it. You can often notice people’s body language relax as they talk about things they like doing.

Prepare strong, detailed answers

The amount of effort you put into preparation and research usually relates directly to how strong an impression you make during an interview.

Always research the company in detail so that you can discuss topical issues affecting it. Go over the job specification and your CV carefully before the interview and prepare examples from your career where your experience fits the role and where you have delivered tangible results.

O’Connor said that to master this approach, you should also prepare and practise questions to the extent that you can give a practical example with every answer, even if it is a theoretical question.

These examples should be structured around specific business needs or issues, the steps you took to overcome them, the challenges you faced in doing so, and the result you delivered, he said.

“This is not a natural way of communicating your experience, so it needs preparation, but it is far more powerful in hammering home your suitability,” he said.

If you have secured an interview through a recruiter, that person should know the client well, so speak to the recruiter beforehand.

“Ask them what to expect, what the interviewer is like, what the format of the interview will be, and which areas to focus on,” O’Connor said.

Learning how to give strong answers is one of the best ways to demonstrate the communication skills that employers seek in finance professionals, especially for a role that involves working with other parts of the business, Owen said.

The STAR technique, he said, is useful for handling competency-based questions as it forces you to stick to a framework, while providing all the most relevant information in your answers. S refers to describing the situation; T explains the task; A describes the action you took; and R showcases the results.

One potential interview question, Owen said, could be, “Your CV says you have excellent stakeholder management skills. Can you describe a time these skills were put to the test?” Adhering to the STAR method, he said, “will ensure that you structure your answer in a way that tells a story to the interviewer and keeps them interested”.

Maintain two-way dialogue

Throughout the interview, try to keep the dialogue two-way — giving clear and detailed answers, but also listening carefully to the interviewer. Prepare a good list of potential questions to ask the interviewer. If they all get answered during the conversation, think on your feet and ask at least two more questions at the end.

Show knowledge to get knowledge

This is an advanced technique that refers to the ability not only to have good questions prepared for the interviewer but also to show that you are well informed through your questioning, O’Connor said. “Use lines like ‘through my research I noticed …’ and ‘experience in your market leads me to believe that …’,” he said.

Show wider understanding

For management accountants, the ability to understand other teams outside finance is crucial. The same goes for outside stakeholders such as suppliers and investors. If you can describe how you would gain understanding of other groups and give a relevant example, you can capture the interviewer’s attention.

Speak clearly, finish strongly

Speak as clearly as possible, and don’t undersell yourself by using maybe words such as “just”, “like”, and “maybe”. Use strong verbs that clarify your work, such as “implemented”, “improved”, and “motivated”.

At the end of the interview, ask whether there is anything more the interviewer would like to know, O’Connor said. Then confirm your interest in the position and articulate why it appeals to you.

Owen also advised asking interviewers about their careers and why they enjoy working for the company. “After all, you need to know this, too,” he said.

— Tim Cooper is a freelance writer based in the UK. To comment on this article or to suggest an idea for another article, contact Neil Amato, an FM magazine senior editor, at Neil.Amato@aicpa-cima.com.


Greek Foods that Feature Eggplants

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aubergineIn Greek cuisine, the eggplant takes center stage in many dishes. With it’s shiny, colorful skin and soft insides, this is an ideal vegetable to add to the Greek table. In fact, there are so many dishes that include it that it can be difficult to select your favorite! Eggplants in the United States usually have a deep purple-colored skin. There are several different varieties in Greece and although the color of the skin can differ (eggplants in Greece are often white or light purple in color), the flavor and function are basically the same. Here’s a list of some of the dishes that are common in Greek cuisine that use eggplants.

Melitzanosalata, or eggplant dip, is a common item on restaurants, tavernas, and cafes throughout Greece. It’s typically served as part of a meze spread or appetizer and used as a dip for bread. It is typically made by mixing roasted eggplants, sauteed onions, and herbs like fresh parsley together. Those who like a smooth consistency can use a food processor or blender to make it. Otherwise, the traditional method of using a mortar and pestle is used to give it a smoother consistency.

One of the favorite dishes in Greek cooking, the vegetarian and meat-based versions of moussaka are equally as delicious. In it, layers of sliced eggplant are combined with ground meat (this is omitted in the vegetarian versions) and then smothered with a creamy bechamel sauce and baked until cooked to perfection. Everyone has a slightly different way of making it, but the basic idea is always the same.

Melitzanes Papoutsakia

While moussaka is usually made in a large baking dish, melitzanes papoutsakia is a little more delicate. In this dish, small eggplants are cut in half and then their seeds are scooped out and then stuffed with a savory mixture of onions, tomatoes, and Greek cheese that melts well, like kefalotiri. You can also add some ground meat that has been browned, as desired. The eggplants are then arranged in a single layer in a baking dish and bechamel sauce is ladled over it just before the dish is placed in the oven for baking.

Meltizanes Tiganites

One of the simplest and most comforting ways to cook garden fresh eggplant is to make melitzanes tiganites. For this dish, all you need to do is slice the eggplant into little rounds, dredge each piece in flour that has been seasoned in salt and pepper, and fry them in some high quality olive oil. Add a little bit more salt (Greek sea salt if you have it on hand) and a sprinkling of black pepper and let it cool for a minute or two before you eat it.

Even though the appearance of eggplant differs depending on where you are, the flavor and texture are both still the same. In fact, in Greece, this is one of the most popular garden vegetables and there are several common and beloved dishes that include it, such as moussaka.

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All About Greek Wine

May 31st, 2015


What are the main advantages of using moving averages (MA)?

Moving averages are pervasive in technical stock market analysis, because they are able to smooth price data, form trendlines and create an easily interpreted visual aid. Developed as a statistical tool for use in conjunction with data sets that span a specific period of time, moving averages have proven to be well-suited for price charts and other indicators.

Simple moving averages (SMAs) are calculated by the sum of data points in a time interval divided by the number of time periods therein. For example, a standard 10-day moving average on a candlestick price chart takes the value of each closing price, adds them together, then divides the resulting figure by 10. The length of the interval and data points chosen are left up to the individual trader, making moving averages highly pliable.

The exponential moving average (EMA) uses the same principles as the SMA, except it applies more weight to the most recent price bars. By emphasizing recent action, EMAs reduce lag in the time data and avoid distortions from information that may no longer be relevant.

Sometimes moving averages can help identify areas of support and resistance. In these circumstances, use simple rather than exponential or weighted moving averages.

The simplicity of moving average application and interpretation makes it possible to plot several different moving average lines at the same time, an advantage many other technical indicators lack. The relationship between shorter and longer moving average trendlines is the subject of much study, and traders look to crossovers for opportunities to buy, sell or short. Like any moving average signal, crossovers should be confirmed with another indicator. (For further reading, see: Moving Average Strategies.)


Picture: @StatsSA/Twitter

Pretoria - South Africans needed to pay serious attention to Early Childhood Development (ECD) despite increase in the number of children who accessed ECD components, said Statistician-General Risenga Maluleke.

He delivering the forth Education Series Volume focused on ECD in South Africa in Hatfield on Monday. The stats were based on the findings of the General Household Survey of 2016.

The most significant increase occurred in infant breastfeeding with 73% of children under the age of one were breastfed while also consuming other food. Moreover, 32% of these children were exclusively breastfed.

Maluleke explained that his office did not have the mandate to allocate funds to address all the challenges it identified but hoped relevant departments and the masses to used the stats to engage constructively to influence policy.

He said malnutrition for very young children needed immediate attention, especially in the North West, Free State and KwaZulu Natal. This were provinces with the most underweight and stunted children.

“Government feeding programmes target mostly primary and secondary schools with limited services to only some ECD centres. More targeted feeding scheme interventions need to be done either through the primary health care system or through social services to reach all children at risk of malnutrition,”

Maluleke said both government and citizens needed to work together to help increase malnutrition interventions for pregnant women at risk, increase access to ECD and strengthen the protection and safety of children.

The Statistician-General made stated that 15% of the country’s populations was made up of children aged between zero and six years who were mostly overcrowded in the Eastern Cape. Four out seven of these children lived in urban areas and a majority of them were coloured and black children, 38% and 35% respectively.

In Gauteng, 94% of these children lived in households with main sources of piped water while 95.8% lived in households with access to improved sanitation. However, only 86% these children lived household connected to main electricity supply and that was a percentage lower than 88,6% - the country’s average.

Maluleke informed stakeholders that between 2015 and 2016, were largest crimes were committed against children, there were few successful convictions when taking into account the sum of complaints received by the police.

He said, there were 884 murder complaints reported to the police and 1 835 complaints heard in court, while only 248 convictions were achieved. With attempted murder, there were 906 complaints received, 758 complaints heard in court and only 128 convictions. He said there were 20 254 worrying sexual offences reported to the police and 20 048 were heard in court but only 3 007 convictions were achieved.

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Pretoria News


Every American should have access to quality and affordable healthcare. I will fight to ensure that is a reality for the people of Pennsylvania’s 1st district. We cannot let Donald Trump and the Republican led congress play politics with our health. Republicans in Congress have attempted to repeal or sabotage the Affordable Care Act (ACA) over 70 times, and I say enough is enough.

I will work towards shoring up the ACA by stabilizing the marketplace, expanding access, and controlling costs. No one should be denied care because they have a pre-existing condition and seniors shouldn’t be deciding between their prescriptions or putting food on the table. I am ready to roll up my sleeves and get to work providing quality health care for Pennsylvanians. I am also open to any solution that will lower costs for Americans while not sacrificing quality of care. Bottom line, health care is a right.

The Opioid Epidemic has ravaged communities and brought grief to countless families here in Bucks and Montgomery Counties. For far too long, Pharmaceutical companies have mass-produced and promoted powerful painkillers with an eye on profit margins, rather than patients. It’s time for government regulators to get tough on the pharmaceutical industry, and for our criminal justice system to prioritize rehabilitation over incarceration. Additionally, we must take immediate steps to lower the cost of Narcan and create seven-day limits on the filling of opiate prescriptions. I will fight for and with the families battling this epidemic, because I know that lives depend on it.

I believe a woman’s medical decisions should always be between her and her doctor, period. Donald Trump and the Republican led congress are seeking to turn back the clock on women’s health by restricting access to contraception and stripping away funding for Planned Parenthood – which provides access to lifesaving cancer screenings and affordable healthcare to thousands of women right here in the 1st district. In Congress, I will be a loud and consistent voice fighting for women’s health.

After years of work in domestic violence, harassment, and assault, I have seen up close the devastating consequences of Congress’s failure to pass common sense gun safety legislation. As a veteran and a weapons-qualified officer, I know that automatic assault weapons do not belong on our streets.

As your representative, I will fight to pass universal background checks- closing loopholes for gun shows and private sales. I will ensure we have an updated assault weapons ban, and bans on high capacity magazines, bump stocks, and silencers. I will work to overturn the Dickey Amendment, that prevents the Center for Disease Control and Prevention from researching gun violence. I will fight to close the “boyfriend loophole” in the Lautenberg Amendment that enables unmarried partners charged with violent felonies to keep their weapons.

I will always stand with our students and teachers, who are fighting tirelessly to keep guns out of schools. As a mother, I know nothing is more precious than the lives of our children.

A strong economy is built on a strong and stable foundation — created by the hard-working Americans that are found right here in Pennsylvania’s 1st district. I’ve talked with many of these hard working families and they know the economy isn’t working the way it should. Incomes for middle class families are not keeping up with the cost of living, jobs are being shipped overseas, hard workers don’t have access to the training and skills they need to get new and better jobs, and the cost of healthcare has increased. All this while the top 1% of people own 38% of American wealth and that percentage keeps getting bigger and bigger.

As your Congresswoman, I will fight to make sure Washington D.C.’s plan for the economy is working for us here in Bucks and Montgomery Counties. I will focus on growing the economy and helping workers get better jobs, better pay, and better tools to succeed in the 21st century. When the American economy is working for everyday people, it will continue to thrive.

It all starts with raising wages and creating jobs: rebuilding our infrastructure, incentivizing small business growth, and ensuring a living wage for all Americans. Next, we need to focus on slowing aspects of the rising cost of living: reducing prescription drug costs, preventing corporations from becoming monopolies so that consumers have lower prices, providing affordable housing, and helping families struggling with childcare. Finally, we need to build an economy that gives everyone the tools to succeed: providing tax incentives to increase skills training and apprenticeships and making college more affordable.

I will also push to reform a system that too often benefits the special interests and the ultra-wealthy by reducing money in politics, increasing transparency and accountability in government, and reforming the tax code to reduce the tax burden on the middle class while closing tax loopholes for special interests and multinational corporations that send jobs overseas.

As a Navy veteran, I have stood beside my brothers and sisters in arms who fight everyday to keep our country safe. National security and our military will be one of my highest priorities in Congress.

It is critical that Congress reclaim its power and authorize a new use of military force. Congress’s abdication of this role has placed our all volunteer force at greater risk and allows Donald Trump and his administration to conduct national security operations with little oversight. Additionally, we must ensure that our Department of Defense receives all necessary funding to strengthen military readiness and secure the safety of our service members, while also guarding against the mismanagement of taxpayer dollars by the Pentagon. And finally, Congress must do everything in our power to ensure our President does not tweet us into another war.

Our veterans have given their all for our country and their care upon returning home should be of the highest quality and delivered with dignity and respect. Thanking them for their service is not enough. We must provide adequate programs to aid in the transition to civilian life – both job training and apprenticeships as well as mental health care and support groups. The rate of unemployment and homelessness among veterans is simply shameful. The veterans of Pennsylvania’s 1st district can be assured that I will always have their back.

I believe that every child, no matter how much their family earns, should have access to a world class education from pre-K through high school. That is why I adamantly disagree with the multi-millionaire Secretary of Education and her privatization agenda and will fight to protect Pennsylvania’s public schools. In Congress it will be a top priority to ensure adequate funding for our schools and ensure support for our educators so that every student has an opportunity to succeed.

Like so many Americans, I worked and took out loans to pay for my higher education. I will work hard to provide relief from the weight of student debt by enabling refinancing at lower rates and holding lenders accountable. I will also fight back against the Republican agenda and ensure that student loan interest deduction remains so everyone has a chance to pay down their loans and ensure graduate student tuition waivers are tax free, so not only the richest can pursue higher degrees.

I will also secure support for apprenticeship programs, give tax credit to companies that train new workers, and seek to expand partnerships between businesses and schools so that every Pennsylvanian, regardless of higher education, can have a successful career and provide for their families.

The scientific community couldn’t be clearer: climate change is real. This should not be a partisan issue, it is an environmental, economic, and security threat that we must address with ingenuity and determination. I will fight for meaningful steps towards ending our reliance on foreign fuels and transitioning to a clean energy future. In doing so, we will make our nation more independent from foreign governments and ultimately safer.

Unfortunately, Republicans in Congress have rolled back many of our environmental protections that safeguard our drinking water and preserve our air quality while Donald Trump has pulled out of the Paris Climate Agreement, withdrawn from the Clean Power Plan, and gutted the Environmental Protection Agency. This is a crossroad moment for our country and we must stop this assault on environmental protections and fight for the future of a greener and cleaner Pennsylvania. When polluters are allowed to go unchecked, they put the lives of our children at risk.

I believe in fair districts for Pennsylvania and across the country. We need an independent, non-partisan redistricting reform at the federal and state level to ensure fairly drawn districts that respect communities and value each and every vote equally. It’s time to end gerrymandering on both sides of the aisle.