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Most of us experience the freelance rate plateau and become frustrated. People who go into a weight loss regimen reach plateaus. Plateaus for freelancers are especially frustrating, because they mean that income is stalled.

These plateaus may be the result of being maxed out on the number of hours you can possibly put in or the fear that your current or prospective customers may balk at you raising your rates and thus go elsewhere. Both of these are realities in the freelancing work life.

But there may be some things you can do to move out of that plateau. If any of these fit your situation, try making some changes.

1. Consider dumping the difficult clients

Every freelancer has them those few difficult clients who just seem to take up more time than they should they want your time; they continually ask for changes and then change their minds. Can you serve a couple of new clients in the time this client is taking? If so, seriously consider severing your relationship and go after new clients to fill that gap.

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2. Change from per hour to per project

When you and your client agree to a price per hour, any price increase you try to implement will probably be met with objection. And its just awkward. Switch to a per project rate, at least for new clients. If, for example, you are a freelance writer and you are creating blog posts for a client, consider this. You may have a 1,500-word article. You have determined an hourly rate, it is relatively easy and you finish in two hours. However, if you set up a project price based upon word count, you could come out far better, in the long term. You will have some articles that take very little time and some that take more. But you make much better profit on those that take little time.

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3. Partner up

Whether you are a graphic designer, an accountant, or a writer, there are benefits to finding a trusted freelancer partner in the same niche with you. When that partner is overloaded and you are not, you can take some of those projects off his hands. And the reverse is true as well. In this way, both of you can have a steadier supply of work.

4. Stay abreast of the marketplace

When you are new in your freelancing career, you do all sorts of things to get clients. One of those things is to charge lower prices for your work, just to get the business and get yourself established. Once your reputation has been established, however, you need to re-think what you are charging.

Do the research and find out what the low and high-end pricing is. You should feel comfortable raising your rates at least to the median. If you are already at the median, go up a notch. And those are the prices you will charge any new client who comes your way. And as those new clients come in, you can then negotiate with current clients for higher fees.

It doesnt hurt to inform those older clients that you have new work coming in and that you are only going to work for clients who agree to your new rates. If some of those cheaper clients drop you, you may experience a short-term income reduction, but over time, youll make that up.

5. Expand your repertoire

Suppose you are a freelance translator. You have focused primarily on personal documents, educational transcripts and some business documents. Given the growth of global e-commerce, the demand for translations of websites, blogs and marketing materials is huge. Market yourself in this new category of freelancing it can increase your income substantially.

This is just one example of repertoire expansion writers can explore editing; social media marketers can explore marketing to HVAC companies or helping law firms with content marketing; artistic website designers can explore graphic designing for logos, packaging and such.

What you want to do is find related freelance categories that are higher income-producing. Gradually move into those pricier niches as older clients fall off. To make this easier for you, improve your competency in new areas. Read books, take free courses, attend seminars, even take an online MBA if you have to. An investment in your education always pays off in many ways.

Reaching an income plateau is no fun. You got into this freelancing business because you had goals independence, a passion for your work and, of course, the desire to be in control of how much you will make. If you are not satisfied with your current income, take a serious look at these five suggestions and see which ones you can implement to get the income boost you want.

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Excerpt from:
Hit The Freelance Rate Plateau? Here Are 5 Ways To Charge More. - KAKE

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This story is adapted from an episode of Life Kit, NPR's podcast with tools to help you get it together. To listen to this episode, play the audio at the top of the page or subscribe. For more, sign up for the newsletter.

About 10 years ago, I wanted to lose some weight. So I found this cabbage soup diet. Twice a week, I would just eat cabbage soup all day long breakfast, lunch and dinner. And after all that, I didn't reach my goal weight. I lost some weight, but eating this cabbage soup just drove me nuts. After a while, I gave up, and the weight I'd lost came back.

Which brings me to this: The way many of us think about weight loss is totally counterproductive. Here are some tips on approaching weight loss in a different way a saner way that might help you achieve and maintain a healthier lifestyle while being a little kinder to yourself.

1. Forget about short-term crash diets.

There's a typical pattern to weight loss. And if you've ever gone on a diet, you've probably experienced it. Basically, people lose weight for the first four to six months, and then they hit a plateau. And then slowly, they start to regain some or all of the weight they lost. And sometimes they end up heavier than they started.

"It's hard to be restrictive for a very long time," says Gary Bennett, a psychology professor and obesity researcher at Duke University.

Research suggests that people tend to rebound after being on a really strict diet even if that diet is more balanced than an all-cabbage approach.

"We do try this all-or-nothing approach, where all or nothing, you know, almost always brings you back to nothing," says Dr. Yoni Freedhoff, an obesity medicine clinician and an assistant professor of family medicine at the University of Ottawa in Canada.

Keeping weight off long term means liking the lifestyle that helped you lose the weight in the first place. In other words, instead of starving yourself or eating nothing but baby food or grapefruit juice (both, alas, are actual fad diets), make changes that you actually enjoy and want to stick with over the long haul. So if daily spin classes aren't your thing, how about long morning walks? Or if you just can't quit dessert, can you learn to be satisfied with a small piece of dark chocolate as a post-dinner treat? The goal, says Freedhoff, is to focus on lifestyle changes you enjoy and want to live with.

"Unless you like the life you're living while you're losing your weight, you're probably not going to keep living that way," says Freedhoff. "And as a consequence, that weight that you've lost will come back."

2. Don't aim for weight goals. Instead, focus on behavioral goals.

Our bodies, our genes, our job demands, our environments and our caregiving responsibilities are all different. All of that can affect our weight-loss efforts and in many cases, they are factors we cannot change. So aiming for a specific number on the scale can set a lot of us up to fail.

"The scale measures the gravitational pull of the Earth at a given moment in time," says Freedhoff. "The scale doesn't measure health, happiness, success, effort or self-worth."

Instead of setting specific weight-loss goals (such as losing a pound a week, for example), Freedhoff recommends setting behavior goals that are in your control. For example, he often recommends trying to cook at home more often as a goal.

Bennett gives his patients a simple list of changes to choose from. For example: stop sugary beverage consumption, reduce alcohol intake, avoid snacks with no nutritional value, quit fast food. "You do, like, four or five of those, and you'll get pretty close to [a] 500-calorie deficit each day," he says.

A calorie deficit just means you're taking in fewer calories than you burn, and that's how you lose weight. But the weight loss isn't the focus here. The idea is that making these changes can make you healthier regardless of how much weight you lose or even if you don't lose any weight at all.

In other words, they're goals worth pursuing in and of themselves, and they're less likely to make you obsessive. Of course, changing our behavior is easier said than done which brings us to our next takeaway.

3. Don't try to overhaul your behavior all at once. Instead, start small and let those changes snowball.

For a lot of people, Freedhoff says a good place to start is to just figure out what you're eating.

"I am a fan of using food diaries," says Freedhoff. "I realize that's not for everybody. But doing it for a few weeks would be a very eye-opening thing for a lot of people ... what they're eating, when they're eating, how much they're eating."

Food diaries, as Freedhoff says, are not for everyone. If you have a history of eating disorders or tend to become obsessive about counting calories, stay away from them because this could trigger you. But if you can look at the data dispassionately without self-judgment food tracking can help you get to know yourself and your habits.

For instance, maybe there's a food you can cut back on. A couple of years ago, I started food tracking. I quickly realized that I was pouring about 400 calories' worth of creamer into my coffee every morning. That was a real epiphany, so I cut back and eventually realized just a spoonful was enough.

But a lot of people find tracking their food to be tedious. That's why Bennett tells his patients to track their goals instead. One good reason to focus on small goals: They're actually achievable, so they set you up to be able to celebrate small victories.

One of the simple goals Bennett likes to offer his patients is brisk physical activity. He remembers being approached by a patient at a health center where he worked. "She was shaking a pedometer in my face ... saying, 'Look at my steps. Look at my steps. I hit 13,000! I hit 13,000!' And then she immediately started voguing."

Small goals are going to look different for different people. It could be cooking most of the food you eat yourself or running a marathon or playing kickball with your kid after school.

4. Studies show small weight losses can bring big health benefits.

"Weight loss of just about 3 percent of your body weight can really meaningfully improve your health," says Bennett. "It can change your blood pressure. It can improve your diabetes. It can keep prediabetes from becoming diabetes. It can reduce your cholesterol. So even smaller weight losses than most people imagine can really meaningfully affect health. And I think that's a real win."

But of course, a lot of the pressure to lose weight in our society is about looking a certain way. And these small, behavior-based strategies probably won't get you dramatic weight loss. "A safe amount of weight loss is one to two pounds a week. ... And, you know, people aren't always satisfied with that, I'll be honest," says Bennett.

"The challenge that we have at a societal level is that most people are thinking about losing weight for aesthetic reasons," says Bennett. "And those types of weight losses people often want to be much larger than what's required to improve health."

But studies show that roughly 90 percent of people who set out to lose weight don't end up losing more than five to 10% of their body weight long-term. Bigger losses do happen, but they're not the common experience.

5. Your best weight is the one you reach when you live the healthiest life you can actually enjoy.

The healthiest life you can enjoy, according to Freedhoff, is going to vary from day to day and from one person to the next. For example, the healthiest life you can enjoy on your birthday is going to be different from the healthiest life you can enjoy on any given Thursday. Me, personally? These days I typically avoid cake. But when my kid turned 5, yeah, I had a slice.

"Food's not just fuel. Food is comfort. Food is celebration. Food literally reduces our body's stress hormone levels. Food is the world's oldest social network," says Freedhoff. "And to suggest that we need to exclusively eat in the name of health denies the importance of all those things. And I think those things are hugely important."

Freedhoff suggests this: Think about your life. Think about the healthiest foods you can eat and still be happy. Think about the kinds of exercise you truly enjoy. And just do that.

"I've used the analogy before of the Boston Marathon, where, you know, to qualify ... you need to be a very, very fast runner," says Freedhoff. Though he's a runner, he admits he would never qualify for the Boston Marathon. But that doesn't mean he's going to quit running because he actually enjoys it.

"In weight management," Freedhoff says, "we are all programmed to believe we should all be qualifying for the Boston Marathon of weight loss. That's just not reality."

So even if you never get to a weight that the BMI charts say you should be at or some goal weight in your head that doesn't mean you should stop doing things that will make you healthier. Just make sure you actually like doing those things.

As for me, I could probably drop a few more pounds if I went on some super-restrictive diet. But I'm not going to do that because I refuse to be miserable. This is my life, and I plan to enjoy it.

Alissa Escarce produced the audio portion of this story, which was originally published on May 3, 2019.

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For Long Term Weight Loss, Focus On Healthy Habits Not Numbers - NPR

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BioCorRX Inc () is a healthcare company that's focused on developing advanced treatment solutions for addiction, weight loss, and other related disorders.

The company is led by industry veteran Brady Granier, who was born in the heart of Cajun Country in southeast Louisiana where he started working at the age of 11 to support his single mother and younger brother.

It's personal for Granier, who has family members with addiction in their past. He has also worked as a nurse in the emergency room at White Memorial Hospital in Los Angeles. Granier, who has gone onto spearheading marketing campaigns for national brands, has sharpened BioCorRxs focus on providing alcohol and opioid addiction treatment programs to rehab centers in the US.

Through its subsidiaries, the Anaheim, California-based company licenses the BioCorRx Recovery Program, a non-addictive, medication-assisted treatment (MAT) program for substance use to healthcare providers and clinics.

The first component of the BioCorRx Recovery Program consists of an outpatient implant procedure performed by a licensed physician. The implant delivers naltrexone which reduces cravings for alcohol and opioids. Secondly, the program relies on cognitive behavioral therapy modules and peer support built around long-term use of sustained-release naltrexone.

Similarly, the UnCraveRx Weight Loss Program is also a medication-assisted program that helps to reduce food cravings combined with on-demand virtual lifestyle support, fitness and nutrition.

The company conducts R&D under its subsidiary BioCorRx Pharmaceuticals. It is developing BICX101, an extended-release injectable formulation of naltrexone. BioCorRx is also working to create an implant, named BICX102 that will help people kick their addiction to both opioids and alcohol.

The BICX102 implant uses naltrexone, a drug already approved by the FDA, as an every-day pill or a once-per-month shot. Naltrexone blocks receptors in the brain so that opioids or alcohol won't impact people who use them. The company is creating an implant that lasts three months which will make it more likely that people will be able to beat their addiction. BICX102 will be surgically implanted ina person's adiposetissue, orstomach fat, and dissolve slowly over three months.

Experts say America is in the throes of an opioid epidemic. Nearly 23.5 million Americans are addicted to drugs, alcohol and misuse opioids, according to the Substance Abuse and Mental Health Services Administration.

As a result, the over $40 billion addiction treatment market is seeking radical transformation in the shape of effective new treatments. BioCorRX is leading the change by offering a two-pronged approach to the treatment of substance abuse addiction.

Medication-assisted treatment (MAT) the use of medication combined with counselling and behavioural therapies which is the BioCorRX way, is one of the major pillars of the federal response to the opioid epidemic in America.

In a positive sign, BioCorRx recentltyreceived a $5.7 million grant from the National Institute on Drug Abuse (NIDA) for the development of BICX102. It will last two years, which the company says will fund the research through the development of the implant and some early testing.

The grant validates the clinical potential of BICX102 which has several advantages over current buprenorphine implants as it fully biodegrades, eliminating the need to remove and replace the implant. It also maintains therapeutic plasma levels for up to three months, said the company, while future versions are expected to last longer. The companys goal is to give a person a longer time period to address addiction issues without the intrusive cravings kicking in.

BioCorRx is seeking a more rapid and cost-effective 505(b)(2) regulatory pathway for its naltrexone implant. Towards that end, it has partnered with IRISYS to manufacture and develop BICX102.

The company has a master services agreement with Charles River Laboratories which is conducting preclinical studies of BICX102. If things go according to plan, the company aims to start human studies next year.

On a separate note, BioCorRx is also developing BICX101, an extended-release injectable formulation of naltrexone. It acquired Therakine patented micro-delivery technology for development of a new injectable version of naltrexone. Currently the product is in the formulation development and preclinical phase.

In April, the company raised $6 million at a premium to its market price from two investors.

The company has also been backed by Alpine Creek Capital which first invested $2.5 million when BioCorRx had a market cap of just $3 million. Alpine Creek Capital followed up their initial investment with an additional tranche in the first quarter of 2017.

BioCorRx said a senior secured convertible promissory note of $4.16 million with BICX Holding, an entity controlled by Alpine Creek Capital, was recently converted into 2.22 million shares of common stock in order to simplify the company's capital structure and boost its balance sheet.

Significantly, the timely conversion eliminated $4.16 million of liabilities from the companys balance sheet.

BioCorRXs goal is to get Investigational New Drug (IND) approval from the US Food and Drug Administration (FDA) to go into human trials of BICX102, it's lead pipeline candidate. The company is hoping this will come to fruition in the second half of 2020.

The companys new medically-assisted UnCraveRx Weight Loss Program is likely to be a key growth revenue driver as it looks to expand its provider network.

UnCraveRx, which launched in October, is a 12-week program that combines a sustained-release anti-craving medication with an app that provides access to on-demand virtual fitness, nutrition and behavior lifestyle group support.

The company is likely to get strong traction from its new UnCraveRx Weight Loss Program, coupled with the private placement funding and the $5.7 million NIDA grant for BICX102. All these drivers should help the promising healthcare company accelerate its product development and growth strategy.

Its no secret that BioCorRx is eying a Nasdaq listing and has enhanced its capital structure and improved its balance sheet to prepare for the planned up-listing to the tech-laden exchange. The move will give the company access to a wider investor base.

In an interview withProactive,BioCorRX IncCEO Brady Granier said: We have a clean balance sheet, no toxic loans, strong management, independent board, strategic investors, products/programs that do work, government funding for R&D. We operate lean and are poised for growth.

He added: We feel undervalued based on the accomplishments of this year alone with raising funds at a premium to market plus the NIDA grant award. We raised about $6-$7 million in the last year alone at a premium.

Contact Uttara Choudhury at[emailprotected]

Follow her onTwitter:@UttaraProactive

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BioCorRx on growth fast-track with robust pipeline, programs for substance use recovery, weight loss - Proactive Investors USA & Canada

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November is Pancreatic Cancer Awareness Month. In the war against cancer, one opponent has proven especially difficult to vanquish. Pancreatic cancer is difficult to detect early, which makes survival much less likely. Doctors are working hard to learn more about this malignancy and how to stop it.

Anatomy of a deadly disease

Your pancreas, located behind your stomach, makes both digestive enzymes and the hormone insulin. About 1 in 63 men and 1 in 65 women will develop pancreatic cancer in his or her lifetime. In contrast, breast cancer affects about 1 in 8 women, and 1 in 9 men will get prostate cancer.

Though it is less common, pancreatic cancer ranks third on the list of cancerous killers. Only about 8.5% of patients survive five years after diagnosis. Largely, doctors say, this is because pancreatic cancer has no early symptoms.

Signs include yellowish skin and eyes; pain in your upper or middle belly or back; nausea and vomiting; weight loss and loss of appetite. But these may not appear until after the disease has progressed and spread. This makes treatment more difficult.

Combination treatments may work best

Doctors use tests such as CT scans, ultrasounds and biopsies to diagnose pancreatic cancer. The same types of tests also show whether the cancer has spread, helping guide treatment choices.

If the cancer is caught early enough, surgery may be the best treatment. One of the most common operations is called the Whipple procedure. Surgeons remove the head of the pancreas, the gallbladder, part of the stomach, part of the small intestine and the bile duct.

Most people with pancreatic cancer will have chemotherapy, which uses medicines to stop the growth of cancer cells. Other treatment options include radiation therapy, chemoradiation therapy and targeted therapy. These treatments work in a different way than chemotherapy to slow cancers growth. Often, doctors recommend a combination of several treatments.

Take steps to stay cancer-free

Doctors dont understand exactly why some people develop pancreatic cancer and others dont.

But they have found some factors that increase risk. These include smoking, family history, obesity, chronic pancreatitis, a long-term inflammation of the pancreas and diabetes.

You can help lower your risk for pancreatic cancer by not smoking, losing weight if you need to, and eating a healthy diet rich in fruits and vegetables.

This weeks Health Talk was submitted by Rutland Regional Medical Center. http://www.rrmc.org

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RRMC Health Talk: The nation's toughest cancer foe - Rutland Herald

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Staying sane and healthy through the marathon of holiday meals can be maddening. However, one anti-diet could be the key to eating mindfully, even when youre surrounded by sugar cookies and judgmental relatives.

Its called intuitive eating. Created as a response to dieting culture, intuitive eating is defined by a simple philosophy: Listen to your body and do what makes you feel good.

Remember, nobody can possibly know what your body feels like. Nobody knows what hunger feels like to you, what satisfaction feels like, dietician Evelyn Tribole, one of the original champions of intuitive eating, tells Inverse.

Inverse rounded up the best tips for avoiding holiday shame cycles and keeping up intuitive eating into the new year. Underling all of the advice is a mantra shared by Tribole: Its important to enjoy and connect with food.

Intuitive eating emerged in the 1990s, popularized by Tribole and co-author Elyse Resch in their book, Intuitive Eating: A Revolutionary Program That Works. The book outlines ten core principles of intuitive eating:

These principles boil down to trusting yourself. Intuitive eating doesnt stress good or bad foods, exercise quotas, or meal plans. Intuitive eating, unlike most diets, values emotional and physical health.

Research suggests the approach leads to positive body image and emotional functioning in women, as well as improved long term health outcomes. It has also been shown to help mitigate eating disorders, binge eating, and emotional eating.

People eating intuitively report finding joy in food again, putting away their scale, and rejecting diet culture. A 2013 review of peer-reviewed intuitive eating research found that, on average, intuitive eaters have improved self-esteem, less repeated loss and regain of weight, and a decreased preoccupation with food.

The approach asks people to use interoceptive awareness the ability to detect inner body sensations to discover what and how to eat. Tribole says that its important to remember that youre the expert of your body. You know what tastes good, what feels good, and what your history is, not someone else.

Eating brings people together during the holidays, but that doesnt mean you have to consume every appetizer or dessert thats thrown at you. Intuitive eating means eating when youre hungry and stopping when youre full.

Letting go of internal boundaries around certain foods can be hard: When theyre allowed to eat anything, many people fear they will go straight for the dessert table. And while Tribole admits that, sure, some people do gravitate towards previously off-limit foods, that desire passes after a few days.

One of the principles of intuitive eating is making peace with food, Tribole explains. That principle is based on research around habituation, which posits that the more you have of a food, the less exciting it becomes. By day three or four of holiday festivities, you remember pumpkin pie is just pie.

Tribole advises that, when hitting the holiday buffet, dont go in blindly. Instead, tune into what your body really wants, be present, and take a deep breath before filling your plate.

If you dont want the macaroni and cheese your cousin made, make a plate to take home or ask for the recipe, Tribole recommends. No need to have a full serving just to be polite.

Just because someone is pressuring you doesnt mean you have to say yes, Tribole says. Its not your job to make someone happy.

Before sitting down for a meal or hitting a holiday cocktail party, avoid common mistakes like going in hungry. According to Tribole, thats one of the worst things you can do because when youre ravenous everything sounds extra good and theres a sense of urgency tied to eating.

Instead, eat normally and stay present in your body throughout the meal or function. Tribole wishes people would check in with their bodies the way they check their phones constantly. She advises that you stay aware of what you want, and avoid getting swept up by the opinions of others, by asking questions like am I going to feel good when I finish this?

Unfortunately, the holiday season can lead to communication landmines, like constant diet talk or relatives remarking on weight loss or gain.

Tribole acknowledges that tuning out weight stigma and judgment is a major piece of intuitive eating that can be both liberating and scary. Ideas around body image and food are baked into our psyches from a young age. However, intuitive eating can be a tool for dismantling these sometimes harmful ideas.

If you cant shut down diet talk, guilt talk, body talk and all that kind of stuff, leave the conversation, Tribole says.

She cautions that most diets fail and come with harmful psychological side effects. Intuitive eating is one way to break out of the shame spiral and stay positive about your body and the food you eat. Remember, one day of eating isnt going to make or break your health, Tribole stresses.

After all, she says, the holidays are good practice to be kind to yourself.

Read the rest here:
How to master intuitive eating during the toughest time of the year - Inverse

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The annual list, published by workforce health firm Springbuk, this year included local employers Lane County, the Eugene Water and Electric Board and PeaceHealth.

Local government, health providers and utilities recently were recognized as some of the country's healthiest workplaces.

Theannual Healthiest 100 Workplaces in America list, published by workforce health firm Springbuk, this year included employers such as Lane County, the Eugene Water and Electric Board and PeaceHealth. They were amongseveral other Oregon employers on the list.

EWEB was No. 4 on the list. PeaceHealth, with hospitals in three states, was No. 52. Lane County was No. 100 on the list.

EWEB has always taken a holisticapproach in terms of health, safety and wellness," spokesperson Joe Harwood said. "Sure, that benefits the workforce. But it also helps us better serve the community in multiple ways."

Harwood said a subsidy for gym memberships, on-site physical therapy and lifestyle programs focused on issues such as weight loss and stress management are important because healthier, more engaged employees are less likely to miss work, and becausecheaper insurance rates mean lower cost for electricity customers.

Physical and psychological safety, health and wellness, with an emphasis on being proactive, are core values that we demonstrate every day. Everyone in the organization is expected to reinforce these values, EWEB General Manager Frank Lawson said in a news release.

TheHealthiest 100list "celebrates companies who proactively invest in the health and wellbeing of their employees," according to the release. Employers file an online assessment and are given a 1-100 score on Springbuk's Healthiest Employers Index, the company said.

Six essential values link those 100 businesses, Springbuk said: vision, culture, learning, expertise, metrics and technology.

"This really hasn't been an accident," Lane County Human Resources Director Alana Holmes said of being included on the list. "Our purpose at Lane County is to improve lives, and that applies to both our community members and our employees."

After being recognized earlier this year as The Portland Business Journal'sthird healthiest large employer in Oregon, Holmes said the latest national recognition is proving the worth of programs the county has enacted to maintain fit, happy and productive workers.

Holmes pointed to diet and exercise programs, a self-funded employee health plan and a wellness center used by 70% of county employees as examples of forward momentum. But she congratulated the employees themselves as the drivers behind improvement.

"Without them this progress would not have happened," Holmes said.

PeaceHealth made the list for the second year in a row. The health care provider was acknowledged for its employee wellness programs active in its Oregon, Alaska and Washington facilities.

In a news release, PeaceHealth said that program "takes a holistic approach by focusing on short-term and long-term financial health, nutrition, stress management and physical fitness of its employees."

By encouraging whole-person health, we are excited to extend our culture of wellness to our patients and families and improve the health of the communities we serve, Jim Larrick, system vice president of human resource operations and systems, said in a news release.

Other Oregon-based businesses that made the Healthiest 100 Workplaces in America list include:

Port of Portland - No. 13

Cambia Health Solutions (Portland) - No. 23

Samaritan Health Services (Corvallis) - No. 25

State Accident Insurance Fund Corporation (Salem) - No. 26

Permanente Dental Associates, P.C. (Portland) - No. 96

Follow Adam Duvernay on Twitter @DuvernayOR or email aduvernay@registerguard.com.

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EWEB and other local employers make list of Healthiest 100 Workplaces - The Register-Guard

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SAN FRANCISCO -- By the time he walked into Kerlan-Jobe Institute at Cedars-Sinai Hospital in Los Angeles on the morning of Nov. 1, StephCurry had passed through four phases of reaction before finally reaching acceptance.

Phase One was denial, which the Warriors guard immediately entered after breaking his hand two nights earlier. Taking flight after driving to the basket against the Suns, Curry crashed into mammoth Phoenix center Aron Baynes, who landed atop Curry when both went to the floor. Currys left hand took the full brunt of Baynes 270 pounds.

There was pain, very real pain, which Curry chose not to acknowledge upon first examination.

When I get hurt, he told NBC Sports Bay Area on Friday as his teammates lost to the Miami Heat, Im always in denial.

Phase Two in the wake of injury was humor. Curry chose laughing over wincing.

Nobody was really telling me anything as we were going through the process to diagnose the injury, he recalled. And I was joking around, trying to distract myself because it was hurting.

When Curry indicated he was going to be alright, the response was that his hand was broken.

When he was told it was broken, his response was, OK, cool.

But I didnt know what that really meant, Curry said upon four weeks of reflection.

By then he had progressed to Phase Three. Anxiety.

How bad was it? How long would he be out? Would he have to wear a protective device? And, if so, for how long?

There was the potential for it to be a five-week injury, if its just a certain type of break, he said. And at first, they couldnt really see it. And it was said out loud that it could be a five-week timeline.

I was like, OK, I can handle that.

That was late Wednesday night, a few hours after incurring the injury. Curry was cautiously optimistic. He figured hed be out for a month, maybe slightly longer. He took those thoughts to bed with him early that morning.

Phase Four, despair, arrived Thursday morning, when Curry received the complete diagnosis.

Broken left hand/second metacarpal. This is going to take a while.

The next day (Thursday) is when I found out it would be three or four months, Curry recalled. And that it would involve surgery.

Roughly 24 hours later, on Friday morning, Curry underwent surgery in which pins were inserted in his left hand.

This is the first injury Ive had [in a long time]where Ive actually missed a substantial time, he said. The most its been is about five or six weeks, probably.

Curry has long been into the final phase, acceptance. The protective brace running from his hand to his forearm is a constant reminder. He will undergo surgery within the next week or two to remove those pins, after which he has been told there will be some post-operative swelling. His next evaluation is scheduled sometime around Feb. 1.

When might he be cleared to resume basketball activities? Hell take March. Or April.

[RELATED:How Poole impressed Steph on big night in Warriors' loss]

Perhaps because he has spent half his life overcoming numerous misconceptions and false assumptions --some of which still exist --to reach the pinnacle of professional basketball, Curry bypassed depression.

His faith is strong. His family is tight. Through perspective, he always finds brightness.

Which is not to say Curry isnt eager to return to the court --or that he has taken a break from the game he loves. He still goes into Chase Center for rehab sessions and cardio work. He sits on the bench during games.

Its just hardest on your competitive spirit, Curry said. When you get around basketball and get around the locker room with the guys, thats the part I miss the most. And I love to play.

Three months is -- and Id only played three-and-a-half games --just weird. Its unfamiliar territory. Im enjoying the downtime, because it was unheard of, in my experience, in the middle of a season. Its just weird.

Link:
What we learned in Warriors' one-sided loss to red-hot Heat - NBCSports.com

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Serena Williams is one of the worlds most famous athletes. Having been at the top of her game for many years now, its not surprising that Williams leads a very healthy lifestyle to keep herself fit for competition. However, Williams still occasionally craves unhealthy food like everyone else and is not afraid to cheat on her diet. Find out what exactly Williams indulges in below.

One most days, you will find Williams eating healthy because she follows a raw and vegan diet.

Williams started eating this way because of her sister, Venus. In 2011, Venus was diagnosed withSjogrens Syndrome, an autoimmune disorder that causes a person to have dry eyes, mouth, and throat. Venus began following a plant-based diet to help keep her condition under control, and because of this, she was able to return to playing tennis.

Serena Williams, who has always shown a lot of support for her older sister, also started helping eating raw and vegan often as well. Since then, she has been trying to eat as much plant-based as possible during the tennis season.

For breakfast, Williams likes to eat oats with some fruits like strawberry or tangerine. At lunch, she enjoys a light salad that consists of lettuce, spinach, tomatoes, almonds, and pita croutons. In the evening, Williams eats brown rice with hemp and chia seeds, as well as a salad. Throughout the day, she also enjoys healthy snacks like toasted Ezekiel bread and green tea.

While Williams tries to stay on her diet as much as possible, she does cheat sometimes. For example, both she and her sister eat chicken and fish to get more protein in their bodies.

Additionally, Williams has shared that she still loves things like pizza, tacos, fried chicken, and Moon Pies. As such, on some days, she will eat what she wants to satisfy her cravings.

Being a very disciplined athlete, its clear that Williams does not take her indulgence too far and completely breaks her diet. Instead, she simply allows herself to enjoy the good things in life while also understanding well what her goals are.

In any case, since Williams has been eating healthy for a long time, her body naturally becomes used to it. When she was pregnant with her daughter Alexis Olympia in 2017, Williams actually craved healthy veggies.

Aside from eating healthy food throughout the day, Williams keeps her body in shape by working out often. Williams has shared that she does not like going to the gym, but she has a personal trainer who designs workout plans in order for her to have flexibility and endurance on the tennis court.

Before Williams got pregnant, her workout included a lot of cardio and strength training. She enjoyed Zumba, running, swimming, cycling, and doing core and leg workouts. Williams once shared with Fitness Magazine that she often switches up what she does and is not afraid to be creative about it.

Even when she was pregnant, Williams did not stop working out. She did a lot ofhigh-intensity exercises with medicine balls and sled pushes. She also posted videos of her playing tennis on Instagram as well.

Anyone who wants to workout during pregnancy should definitely consult a doctor before doing so, but as Molly Galbraith, C.S.C.S., noted: Women who were engaging in high-intensity exercise prior to pregnancy, like Serena, can continue engaging in high-intensity activity during pregnancy.

Since giving birth to her daughter in September 2017, Williams seems to have gone back to doing hardcore training for tennis matches.

More here:
Serena Williams Cheats on Her Diet in a Truly Indulgent Way - Showbiz Cheat Sheet

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JEREMY DANIEL

Renee Taylor stars in My Life on a Diet, which the George Street Playhouse is presenting at the New Brunswick Performing Arts Center through Dec. 15.

Rene Taylor shows some photographs of herself early in her autobiographical one-woman show, My Life on a Diet, which the George Street Playhouse is presenting at the New Brunswick Performing Arts Center through Dec. 15.

This is me in my 80s, she says of one, before deadpanning: But I can play older.

Moments later, she describes herself as a food tramp that is, someone who eats around.

Taylor, now 86, published a memoir, My Life on a Diet: Confessions of a Hollywood Diet Junkie, in 1986, and she and her late husband, Joe Bologna, adapted it into this multimedia monologue; Taylor has been presenting it at various locations for the last six years or so. Bologna, who died in 2017, co-wrote it and is still credited as its director.

As you might suspect from the two quotes above, this show is not a deeply introspective exploration of the psychic toll that the pressure for an actress to be thin has taken on Taylor (who describes herself as zaftig). She talks about the many diets she has undertaken, but mostly with a shrug and/or a wisecrack.

Taylor sits at a desk for virtually the entire show, talking, while old photos and, at times, diet guidelines are shown on a screen above her.

It never quite feels like shes just sitting in a room with you, telling stories: She often sounds a bit rigid as she delivers her lines, and never really achieves a casual, naturalistic flow. But that doesnt really matter when youve lived a life as rich as hers, and have got some amusing things to say about just about everything.

She doesnt go into depth about her marriage to Bologna. Sure, she tells a few stories about him. But that 52-year union (which was both personal and professional: They often worked together) doesnt really take up much space in the production.

She focuses, instead, on her early years as a struggling actress, and the many famous actors and other celebrities she met then, and later: Her friendships with Marilyn Monroe, Grace Kelly and Barbra Streisand; her years spent studying with Method Acting guru Lee Strasberg; her flirtation with Marlon Brando. Not to mention encounters with Jerry Lewis and Lenny Bruce and Betty Grable the list goes on and on.

One anecdote is about auditioning for the 1956 Tennessee Williams-written movie, Baby Doll. A Bronx native, she affected a Southern accent to give herself a better shot at the role. Excuse me, Williams interrupted. What part of New York are you from?

She paints memorable sketches of her parents, too, and, of course, spends a little time on the role that probably made her most famous: Sylvia Fine, the mother of the main character in the hit sitcom, The Nanny, in the 90s.

Taylor has lived too much life to be able to fit it all into a 90-minute, intermission-less play. But My Life on a Diet is still fun, breezy and reliably entertaining in dieting terminology, it will satisfy you without really filling you up as well as absolute catnip for those who love insiders Hollywood stories.

The George Street Playhouse is presenting My Life on a Diet at the New Brunswick Performing Arts Center through Dec. 15. Visit georgestreetplayhouse.org.

Since launching in September 2014, NJArts.net has become one of the most important media outlets for the Garden State arts scene. And it has always offered its content without a subscription fee, or a paywall. Its continued existence, though, depends on support from members of that scene, and the states arts lovers. Please consider making a contribution of $10, or any other amount, to NJArts.net via PayPal, or by sending a check made out to NJ Arts Daily to 11 Skytop Terrace, Montclair, NJ 07043.

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Renee Taylor's 'My Life on a Diet' is really more about a life in showbiz - njarts.net

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Type 2 diabetes occurs when the body doesn't produce enough insulin to function properly, or the body's cells don't react to insulin, which causes a rise in blood sugar levels.

Insulin is a hormone that made by the pancreas that allows the body to use sugar (glucose) from carbohydrates in the food that you eat for energy or to store glucose for future use but but it also plays a crucial role in stopping blood sugar levels from getting too high.

Consistently high blood sugar levels, if left unreated, can cause life-threatening risks, such as heart disease and stroke, so it is important that people with type 2 diabetes find alternative ways to control their blood sugar.

Diet is a key component of blood sugar management, and, as a general rule, cutting back on carbohydrates can help to lower blood sugar.

As Diabetes.co.uk explains: Carbohydrate is broken down into glucose relatively quickly and therefore has a more pronounced effect on blood sugar levels than either fat or protein.

A helpful way to distinguish between high-carb and low-carb food items is to follow the Glycemic Index (GI) - a relative ranking of carbohydrate in foods according to how they affect blood glucose levels.

Carbohydrates with a low GI value are more slowly digested, absorbed and metabolised and cause a lower and slower rise in blood glucose and,

therefore usually, insulin levels.

READ MORE:Type 2 diabetes symptoms: Noticing this sign on your skin could mean youre at risk

One food item with a particular low GI rating is chickpeas, and in addition, the legume is a good source of fibre and protein, which are both known for their role in blood sugar regulation.

Research into the effects of fibre shows that it slows carb absorption, which promotes a steady rise in blood sugar levels, rather than a spike.

Also, evidence shows that eating protein-rich foods may help maintain healthy blood sugar levels in individuals with type 2 diabetes.

In one study, 19 people who ate a meal that contained 200 grams of chickpeas had a 21 percent reduction in blood sugar levels, compared to when they ate a meal that contained whole-grain cereal or white bread.

Another 12-week study found that 45 individuals who ate 728 grams of chickpeas per week had a notable reduction in their fasting insulin levels, which is an important factor in blood sugar control

Furthermore, several studies have associated chickpea consumption with a reduced risk of several diseases, including diabetes and heart disease. These effects are often attributed to their blood-sugar-lowering effects.

In addition to focusing on the blood-sugar lowering benefits of eating specific food items, for optimal blood sugar management, it is important to adopt a healthy, a balanced diet.

According to the NHS, following the glycaemic index can help to stave off the risk of rising blood sugar levels, but other factors must also be taken into account.

It's also important to eat a healthy, balanced diet that is low in fat, sugar and salt, and high in fruit and vegetables, advised the health body.

If you've been advised to make changes to your diet, or you need advice, a diabetes dietitian can help you work out a diet plan, says the health site.

You can ask your GP about being referred to a dietitian.

Read this article:
Type 2 diabetes: Include this 55p food in your diet to lower your blood sugar - Express

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