Healthy Eating Easy Tips for Planning a Healthy Diet & Sticking

Healthy eating is not about strict nutrition philosophies, staying unrealistically thin, or depriving yourself of the foods you love. Rather, it’s about feeling great, having more energy, stabilizing your mood, and keeping yourself as healthy as possible—all of which can be achieved by learning some nutrition basics and using them in a way that works for you. You can expand your range of healthy food choices and learn how to plan ahead to create and maintain a tasty, healthy diet.

In This Article:

• Set yourself up for success
• Moderation is key
• Fill up on fruits & vegetables
• Eat more whole grains
• Enjoy healthy fats
• Put protein in perspective
• Add calcium & vitamin D
• Limit sugar & salt

Healthy eating tip 1: Set yourself up for success

To set yourself up for success, think about planning a healthy diet as a number of small, manageable steps rather than one big drastic change. If you approach the changes gradually and with commitment, you will have a healthy diet sooner than you think.

• Simplify. Instead of being overly concerned with counting calories or measuring portion sizes, think of your diet in terms of color, variety, and freshness. This way it should be easier to make healthy choices. Focus on finding foods you love and easy recipes that incorporate a few fresh ingredients. Gradually, your diet will become healthier and more delicious.
• Start slow and make changes to your eating habits over time. Trying to make your diet healthy overnight isn’t realistic or smart. Changing everything at once usually leads to cheating or giving up on your new eating plan. Make small steps, like adding a salad (full of different color vegetables) to your diet once a day or switching from butter to olive oil when cooking. As your small changes become habit, you can continue to add more healthy choices to your diet.
• Every change you make to improve your diet matters. You don’t have to be perfect and you don’t have to completely eliminate foods you enjoy to have a healthy diet. The long term goal is to feel good, have more energy, and reduce the risk of cancer and disease. Don’t let your missteps derail you—every healthy food choice you make counts.

Think of water and exercise as food groups in your diet.

Water. Water helps flush our systems of waste products and toxins, yet many people go through life dehydrated—causing tiredness, low energy, and headaches. It’s common to mistake thirst for hunger, so staying well hydrated will also help you make healthier food choices.
Exercise. Find something active that you like to do and add it to your day, just like you would add healthy greens, blueberries, or salmon. The benefits of lifelong exercise are abundant and regular exercise may even motivate you to make healthy food choices a habit.

Healthy eating tip 2: Moderation is key

People often think of healthy eating as an all or nothing proposition, but a key foundation for any healthy diet is moderation. But what is moderation? How much is a moderate amount? That really depends on you and your overall eating habits. The goal of healthy eating is to develop a diet that you can maintain for life, not just a few weeks or months, or until you've hit your ideal weight. So try to think of moderation in terms of balance. Despite what certain fad diets would have you believe, we all need a balance of carbohydrates, protein, fat, fiber, vitamins, and minerals to sustain a healthy body.
For most of us, moderation or balance means eating less than we do now. More specifically, it means eating far less of the unhealthy stuff (refined sugar, saturated fat, for example) and more of the healthy (such as fresh fruit and vegetables). But it doesn't mean eliminating the foods you love. Eating bacon for breakfast once a week, for example, could be considered moderation if you follow it with a healthy lunch and dinner—but not if you follow it with a box of donuts and a sausage pizza. If you eat 100 calories of chocolate one afternoon, balance it out by deducting 100 calories from your evening meal. If you're still hungry, fill up with an extra serving of fresh vegetables.

• Try not to think of certain foods as “off-limits.” When you ban certain foods or food groups, it is natural to want those foods more, and then feel like a failure if you give in to temptation. If you are drawn towards sweet, salty, or unhealthy foods, start by reducing portion sizes and not eating them as often. Later you may find yourself craving them less or thinking of them as only occasional indulgences.
• Think smaller portions. Serving sizes have ballooned recently, particularly in restaurants. When dining out, choose a starter instead of an entree, split a dish with a friend, and don't order supersized anything. At home, use smaller plates, think about serving sizes in realistic terms, and start small. If you don't feel satisfied at the end of a meal, try adding more leafy green vegetables or rounding off the meal with fresh fruit. Visual cues can help with portion sizes–your serving of meat, fish, or chicken should be the size of a deck of cards, a slice of bread should be the size of a CD case, and half a cup of mashed potato, rice, or pasta is about the size of a traditional light bulb.

Healthy eating tip 3: It's not just what you eat, it's how you eat

Healthy eating is about more than the food on your plate—it is also about how you think about food. Healthy eating habits can be learned and it is important to slow down and think about food as nourishment rather than just something to gulp down in between meetings or on the way to pick up the kids.

• Eat with others whenever possible. Eating with other people has numerous social and emotional benefits—particularly for children—and allows you to model healthy eating habits. Eating in front of the TV or computer often leads to mindless overeating.
• Take time to chew your food and enjoy mealtimes. Chew your food slowly, savoring every bite. We tend to rush though our meals, forgetting to actually taste the flavors and feel the textures of our food. Reconnect with the joy of eating.
• Listen to your body. Ask yourself if you are really hungry, or have a glass of water to see if you are thirsty instead of hungry. During a meal, stop eating before you feel full. It actually takes a few minutes for your brain to tell your body that it has had enough food, so eat slowly.
• Eat breakfast, and eat smaller meals throughout the day. A healthy breakfast can jumpstart your metabolism, and eating small, healthy meals throughout the day (rather than the standard three large meals) keeps your energy up and your metabolism going.
• Avoid eating at night. Try to eat dinner earlier in the day and then fast for 14-16 hours until breakfast the next morning. Early studies suggest that this simple dietary adjustment—eating only when you’re most active and giving your digestive system a long break each day—may help to regulate weight. After-dinner snacks tend to be high in fat and calories so are best avoided, anyway.

Healthy eating tip 4: Fill up on colorful fruits and vegetables

Fruits and vegetables are the foundation of a healthy diet. They are low in calories and nutrient dense, which means they are packed with vitamins, minerals, antioxidants, and fiber.
Try to eat a rainbow of fruits and vegetables every day and with every meal—the brighter the better. Colorful, deeply colored fruits and vegetables contain higher concentrations of vitamins, minerals, and antioxidants—and different colors provide different benefits, so eat a variety. Aim for a minimum of five portions each day.
Some great choices include:

• Greens. Branch out beyond bright and dark green lettuce. Kale, mustard greens, broccoli, and Chinese cabbage are just a few of the options—all packed with calcium, magnesium, iron, potassium, zinc, and vitamins A, C, E, and K.
• Sweet vegetables. Naturally sweet vegetables—such as corn, carrots, beets, sweet potatoes, yams, onions, and squash—add healthy sweetness to your meals and reduce your cravings for other sweets.
• Fruit. Fruit is a tasty, satisfying way to fill up on fiber, vitamins, and antioxidants. Berries are cancer-fighting, apples provide fiber, oranges and mangos offer vitamin C, and so on.

The importance of getting vitamins from food—not pills

The antioxidants and other nutrients in fruits and vegetables help protect against certain types of cancer and other diseases. And while advertisements abound for supplements promising to deliver the nutritional benefits of fruits and vegetables in pill or powder form, research suggests that it’s just not the same.
A daily regimen of nutritional supplements is not going to have the same impact of eating right. That’s because the benefits of fruits and vegetables don’t come from a single vitamin or an isolated antioxidant.
The health benefits of fruits and vegetables come from numerous vitamins, minerals, and phytochemicals working together synergistically. They can’t be broken down into the sum of their parts or replicated in pill form.

Healthy eating tip 5: Eat more healthy carbs and whole grains

Choose healthy carbohydrates and fiber sources, especially whole grains, for long lasting energy. In addition to being delicious and satisfying, whole grains are rich in phytochemicals and antioxidants, which help to protect against coronary heart disease, certain cancers, and diabetes. Studies have shown people who eat more whole grains tend to have a healthier heart.

A quick definition of healthy carbs and unhealthy carbs

Healthy carbs (sometimes known as good carbs) include whole grains, beans, fruits, and vegetables. Healthy carbs are digested slowly, helping you feel full longer and keeping blood sugar and insulin levels stable.
Unhealthy carbs (or bad carbs) are foods such as white flour, refined sugar, and white rice that have been stripped of all bran, fiber, and nutrients. Unhealthy carbs digest quickly and cause spikes in blood sugar levels and energy.

Tips for eating more healthy carbs

• Include a variety of whole grains in your healthy diet, including whole wheat, brown rice, millet, quinoa, and barley. Experiment with different grains to find your favorites.
• Make sure you're really getting whole grains. Be aware that the words stone-ground, multi-grain, 100% wheat, or bran can be deceptive. Look for the words “whole grain” or “100% whole wheat” at the beginning of the ingredient list. In the U.S., Canada, and some other countries, check for the Whole Grain Stamps that distinguish between partial whole grain and 100% whole grain.
• Try mixing grains as a first step to switching to whole grains. If whole grains like brown rice and whole wheat pasta don’t sound good at first, start by mixing what you normally use with the whole grains. You can gradually increase the whole grain to 100%.

Avoid: Refined foods such as breads, pastas, and breakfast cereals that are not whole grain.

Healthy eating tip 6: Enjoy healthy fats & avoid unhealthy fats

Good sources of healthy fat are needed to nourish your brain, heart, and cells, as well as your hair, skin, and nails. Foods rich in certain omega-3 fats called EPA and DHA are particularly important and can reduce cardiovascular disease, improve your mood, and help prevent dementia.

Add to your healthy diet:

• Monounsaturated fats, from plant oils like canola oil, peanut oil, and olive oil, as well as avocados, nuts (like almonds, hazelnuts, and pecans), and seeds (such as pumpkin, sesame).
• Polyunsaturated fats, including Omega-3 and Omega-6 fatty acids, found in fatty fish such as salmon, herring, mackerel, anchovies, sardines, and some cold water fish oil supplements. Other sources of polyunsaturated fats are unheated sunflower, corn, soybean, flaxseed oils, and walnuts.

Reduce or eliminate from your diet:

• Saturated fats, found primarily in animal sources including red meat and whole milk dairy products.
• Trans fats, found in vegetable shortenings, some margarines, crackers, candies, cookies, snack foods, fried foods, baked goods, and other processed foods made with partially hydrogenated vegetable oils.

Healthy eating tip 7: Put protein in perspective

Protein gives us the energy to get up and go—and keep going. Protein in food is broken down into the 20 amino acids that are the body’s basic building blocks for growth and energy, and essential for maintaining cells, tissues, and organs. A lack of protein in our diet can slow growth, reduce muscle mass, lower immunity, and weaken the heart and respiratory system. Protein is particularly important for children, whose bodies are growing and changing daily.

Here are some guidelines for including protein in your healthy diet:

Try different types of protein. Whether or not you are a vegetarian, trying different protein sources—such as beans, nuts, seeds, peas, tofu, and soy products—will open up new options for healthy mealtimes.

• Beans: Black beans, navy beans, garbanzos, and lentils are good options.
• Nuts: Almonds, walnuts, pistachios, and pecans are great choices.
• Soy products: Try tofu, soy milk, tempeh, and veggie burgers for a change.
• Avoid salted or sugary nuts and refried beans.

Downsize your portions of protein. Many people in the West eat too much protein. Try to move away from protein being the center of your meal. Focus on equal servings of protein, whole grains, and vegetables.
Focus on quality sources of protein, like fresh fish, chicken or turkey, tofu, eggs, beans, or nuts. When you are having meat, chicken, or turkey, buy meat that is free of hormones and antibiotics.

Healthy eating tip 8: Add calcium for strong bones

Calcium is one of the key nutrients that your body needs in order to stay strong and healthy. It is an essential building block for lifelong bone health in both men and women, as well as many other important functions.
You and your bones will benefit from eating plenty of calcium-rich foods, limiting foods that deplete your body’s calcium stores, and getting your daily dose of magnesium and vitamins D and K—nutrients that help calcium do its job.
Recommended calcium levels are 1000 mg per day, 1200 mg if you are over 50 years old. Try to get as much of your daily calcium needs from food as possible and use only low-dose calcium supplements to make up any shortfall.

Good sources of calcium include:

• Dairy: Dairy products are rich in calcium in a form that is easily digested and absorbed by the body. Sources include milk, yogurt, and cheese.
• Vegetables and greens: Many vegetables, especially leafy green ones, are rich sources of calcium. Try turnip greens, mustard greens, collard greens, kale, romaine lettuce, celery, broccoli, fennel, cabbage, summer squash, green beans, Brussels sprouts, asparagus, and crimini mushrooms.
• Beans: For another rich source of calcium, try black beans, pinto beans, kidney beans, white beans, black-eyed peas, or baked beans.

Healthy eating tip 9: Limit sugar and salt

If you succeed in planning your diet around fiber-rich fruits, vegetables, whole grains, lean protein, and good fats, you may find yourself naturally cutting back on foods that can get in the way of your healthy diet—sugar and salt.

Sugar

Sugar causes energy ups and downs and can add to health and weight problems. Unfortunately, reducing the amount of candy, cakes, and desserts we eat is only part of the solution. Often you may not even be aware of the amount of sugar you’re consuming each day. Large amounts of added sugar can be hidden in foods such as bread, canned soups and vegetables, pasta sauce, margarine, instant mashed potatoes, frozen dinners, fast food, soy sauce, and ketchup. Here are some tips:

• Avoid sugary drinks. One 12-oz soda has about 10 teaspoons of sugar in it, more than the daily recommended limit! Try sparkling water with lemon or a splash of fruit juice.
• Sweeten foods yourself. Buy unsweetened iced tea, plain yogurt, or unflavored oatmeal, for example, and add sweetener (or fruit) yourself. You’re likely to add far less sweetener than the manufacturer would have.
• Eat naturally sweet food such as fruit, peppers, or natural peanut butter to satisfy your sweet tooth. Keep these foods handy instead of candy or cookies.

How sugar is hidden on food labels

Check food labels carefully. Sugar is often disguised using terms such as:

cane sugar or maple syrup corn sweetener or corn syrup honey or molasses brown rice syrup

crystallized or evaporated cane juice fruit juice concentrates, such as apple or pear maltodextrin (or dextrin) Dextrose, Fructose, Glucose, Maltose, or Sucrose

Salt

Most of us consume too much salt in our diets. Eating too much salt can cause high blood pressure and lead to other health problems. Try to limit sodium intake to 1,500 to 2,300 mg per day, the equivalent of one teaspoon of salt.

• Avoid processed or pre-packaged foods. Processed foods like canned soups or frozen dinners contain hidden sodium that quickly surpasses the recommended limit.
• Be careful when eating out. Most restaurant and fast food meals are loaded with sodium. Some offer lower-sodium choices or you can ask for your meal to be made without salt. Most gravy and sauces are loaded with salt, so ask for it to be served on the side.
• Opt for fresh or frozen vegetables instead of canned vegetables.
• Cut back on salty snacks such as potato chips, nuts, and pretzels.
• Check labels and choose low-salt or reduced-sodium products, including breakfast cereals.
• Slowly reduce the salt in your diet to give your taste buds time to adjust.

Checklist for Healthy Eating
Instead of …	Try …
Added sugar, be it granulated sugar, brown sugar, high-fructose corn syrup, corn sugar, or honey.	Naturally sweet food such as fruit, peppers, or natural peanut butter.
Dairy fat from ice cream, whole milk, and cheese.	Low-fat versions, such as skim milk and reduced-fat cheeses.
Baked sweets. Cookies, snack cakes, doughnuts, pastries, etc.	Making homemade cookies or bars using grains such as oatmeal, and less sugar and unhealthy fats.
White carbohydrates. Bread, pasta, potatoes, rice, cookies, cake, or pancakes.	Whole-grain pancake mix, whole-wheat pastas and breads, brown rice.
Processed meats like bacon, ham, pepperoni, hot dogs, and many lunch meats.	Protein from fish, skinless chicken, nuts, beans, soy, and whole grains.
Added salt.	Flavoring food with garlic, herbs, and spices.

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Top 10 Most Dangerous Cities In 2014

We cannot name a single part of the world to be peaceful and risk free by all the means. The political, social, geographical and economical etc. issues are always been the drastic factors which are effecting each and every city and area of the world. The threats of terrorism and street crimes are becoming more serious in some of the cities and developed nations. Both internal and external problems and issues are what make a city more or lesser dangerous. It is true, however, that at national level the measures have always been taken to overcome the issues. But unfortunately still the problem of gang crimes, political issues and terrorism are becoming more and more serious and drastic. To ensure the protection and peaceful environment within a city, it is to be noticed that its government should take very serious measures to punish the victims and criminals. The Top 10 Most Dangerous Cities In 2014 are given below.

10. Caracas

Caracas is the capital and biggest city of Venezuela. This city remains occupied with street crimes and drug dealings. The gangs and groups remain active throughout the year to deal in different negative issues and raising restlessness within the city. The current situation suggests that Caracas is not at all a safe place for the peace loving individuals to live in.

9. Ciudad Juarez

Whether it is in terms of crimes or political issues, Ciudad Juarez city is always at the top in Mexico. This has so far been named as the most violent city with tremendously increased level of street crimes. Even when we name about the political issues of the city, then the official personals have been failed in resolving those issues as well.

8. Distrito Central

Distrito Central is a worth dangerous city of Honduras. Since a few decades, the level of unemployment has been increased. There are so many problems of being jobless and without families in this city that have led the youngsters commit crimes. No doubt, Distrito is one of the most dangerous cities in the world because every day street crimes and drug dealings in this city are becoming more and more serious.

7. Cape Town

Cape Town is a very beautiful and green area of South Africa. No doubt, this land is chosen to be the most favorite tourist point in the world, but what makes its name to be enlisted in the most dangerous cities of the world is the gang wars and poor economical safety. Every day, the gang wars, crimes and economical problems of Cape Town come to our notice.

6. Rio de Janeiro

Rio de Janeiro is one of major and biggest cities of Brazil. But when it comes to name its environment and peace, then I must say the peace seems to be missing in Rio de Janeiro. The complicated political problems, poverty level, security issues and crimes are what make this city one of the most dangerous cities of the world.

5. Acapulco

Regardless of the fact that how much beautiful and charming Acapulco, Mexico is, it is still named to be the fifth most dangerous city of the world. The first drawback of this city is the extreme level of population and unemployment. Next comes the name of increasing level of robbery, murder and crime cases. In no way the tourists should think of spending their holidays in this city because it won’t be safer for them.

4. Baghdad

Although none of Iraq’s city is safer and protective to live in, but when it comes to name the prior one then it is doubtlessly Baghdad. The restlessness of Baghdad is due to the critical issues of voilence, terrorism and difficulty in finding a place to live in. So, for those who want to move to Baghdad should not even think of doing so because it would prove to be harmful for both their wealth and lives.

3. Sana’a

Sana’a is one of the major cities of Yemen. It is named to be the third most dangerous cities of the world because of casual gang wars, political problems and voilence of people for their personal issues. The peace seems to have gone from this city, but different Gulf allies are playing their vital role in controlling the issues of the city. So far we don’t know when would its issues would be resolved but till then it is no doubt a dangerous city to live in.

2. Abidjan

Abidjan is a city of Ivory Coast and it takes the second position to be the most dangerous cities in 2014. geographically speaking, Abidjan is an ideal place but unfortunately street crimes, liberty of young boys and girls and unemployment are some of the issues which make this place a bad one to live in. The situation of political issues and crimes remain unpredictable throughout the year and the government has failed putting some solid barriers for the purpose of creating peace within the city.

1. San Pedro Sula

At the top comes the name of San Pedro Sula, Honduras. We can name it to be the top most dangerous cities of the world because since a few decades, the tourists have been killed and kidnapped for ransom amounts.

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How to Protect Yourself from the Human Papillomavirus (HPV)

How to Protect Yourself from the Human Papillomavirus (HPV)

Human papillomavirus, or HPV, is still relatively unknown or ignored by those who are sexually active; however, the consequences of contracting HPV can be deadly. Most commonly, HPV is the leading cause of cervical cancer in women. It can also cause cancer of the mouth and throat and on male genitalia. Statistically, 50-80% of those who are sexually active will contract HPV at some point, even though most will never know that they carry the virus unless they develop cancer or warts. Reduce your risk of infection by following the guidelines presented below.

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What is HPV? Human Papillomavirus Infections

Human papillomavirus, or HPV, is the most common sexually transmitted infection affecting both males and females and is the cause of nearly all cases of cervical cancer. Unlike other sexually transmitted infections, most signs and symptoms of HPV are nonexistent; therefore, most are unaware of their infection.
Of the more than 40 types of HPV, some types may cause genital warts and a small number may lead to cervical, vulvae, vaginal and anal cancers in women or anal and penile cancers in men. Various types may also transmit infection to the mouth and throat, and they have been associated with an increased risk for cardiovascular disease.

What is HPV? Human Papillomavirus

Screening and prevention

Screening for HPV is usually carried out by a Pap smear or by liquid-based cytology to detect abnormal cells. When abnormal cells are detected, a colposcopic inspection is recommended. During this procedure, biopsies are performed and abnormal cells removed via cauterizing loop or, more commonly, by cryotherapy.
Although there is no current treatment for HPV, the two HPV vaccines (Cervarix, GlaxoSmithKline and Gardasil, Merck) provide protection from infection with HPV types 16 and 18 — the cause of 70% of cervical cancer.
According to the CDC, “Condom use may reduce the risk for genital HPV infection.” However, when compared with other sexually transmitted infections, condom use provides a lesser degree of protection because HPV can also be transmitted via exposure to infected skin or mucosal surfaces not protected by condom use.

Infection temporary

In most girls, HPV infection is temporary and does not have a significant long-term effect. Within 1 year, 70% of HPV infections are cured; 90% are cured within 2 years. Yet, in 5% to 10% of women, HPV infection persists. These patients are at a significant risk for precancerous lesions of the cervix, which may lead to invasive cervical cancer within 10 to 15 years.
On rare occasions, mothers with genital HPV can pass on the virus to their baby during delivery, and the baby may develop recurrent respiratory papillomatosis. This is a condition in which warts grow on the throat and is referred to as juvenile-onset recurrent respiratory papillomatosis in older children.
Connection to other cancers
Data suggest HPV is also linked to lung and throat cancers.

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500000 in the World Will Be Diagnosed With Cervical Cancer

cervical cancer hpv

You don't know what you got till it's gone; you don't appreciate it until it happens to you...blah, blah, blah. Such are the clichés and sentiments of those of us who get into a major accident and the insurance company of the offending driver, the drunk who slammed into you, refuses full retribution. Those are the tunes played by those of us who lose a partner or spouse to another because we were too demanding, too difficult, too different. And those are the hackneyed statements, the only trite and obvious things we can come up with to utter when we find out our best friend of twenty-nine years has a unique form of cervical cancer that might allow her to live, oh, another year at most.
Yes, my friend has cervical cancer, what is less familiarly known as invasive endometrial adenocarcinoma. You understand "invasive" and from human sexuality class way back you get the "endometrial" part. But what you cannot seem to wrap your brain around is carcinoma...cancer. She is your age, which, last time you knew, was NOT old, was not dying time. But the condition she is in is that of what 5% of all other cervical cancer patients have survived. The other 95% had lesser complications: the cancer had not spread to the lymph nodes, which are very soft, very fleshy, very vulnerable to a corrosive agent chomping its way through human tissue.
If you are smart or have a strong stomach, you do a search for the causes, effects, symptoms, treatments, outcomes, support groups, and residual fallout of cervical cancer. You might find statistics: 500,000 cases worldwide; 300,000 die. 10,370 in US will be diagnosed with it; 3,710 will die. Mortality rates have declined by 50% over the last three decades.
Treatment includes cryogenics--freezing of the dysplasia, which is the culprit in its earliest stages (which was in your best friend when she was 20). Treatment might be preceded by a colposcopy--the use of a special scope (with a 40X magnifying power) that allows for examination of the cervix. It might mean laser surgery--wherein the offending growth (also called metastasis) is burned off/out. Treatment might include early conization--meaning a biopsy is done by taking a cone of the cervical canal. It might also require or point to the need for radiation therapy and/or chemotherapy, depending upon the severity, urgency, and choices the cervical cancer patient makes.
Cervical cancer works its way in stages, or exists in areas that are measured in stages: in stage I, the cancer invades the cervix beneath the top layer of cells. In stage II, the cancer extends beyond the cervix into nearby tissues, to the upper part of the vagina, and/or to the pelvic wall. In stage III, the cancer extends to the lower part of the vagina, and may be spreading into the pelvic wall and nearby lymph nodes. And in stage IV, the cancer has extended to the least protected or defensible parts of the body--the bladder, rectum, and/or other organs and parts of the body.
My friend has been found to have stage III cervical cancer, which may have reached the lymph nodes in the lungs. If this is the case, which we will know in six days, when the latest tests come back to her brilliant staff of oncologists and specialists. In some respects, she is lucky. She has been a health care provider to the elderly (as she is a clinical nurse specialist in the top of her field) for twenty years. So she will have that Florence Nightingale Clara Barton karma returned tenfold. At the same time, the numbers are not good for her stage of cervical cancel, despite what I think is a shockingly young age--45. In other respects, then, she aint so "lucky" and I am reeling from the surreality of our friendship coming to an end in the corporeal sense after we have been through so much worse it seemed at the time, and after we have used survival humor through it all. What else can you do?

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