The Beryllium Disease Website is sponsored by
Golomb & Honik,
Attorneys at Law
For more information call 1-800-355-3300
Q. What is beryllium?
A. Beryllium is a brittle, steel-grey metal found as a component of coal, oil, certain rock minerals, volcanic dust, and soil. Elemental beryllium (atomic #4) is the second lightest of all metals and is used in a wide variety of applications. In its elemental form beryllium exhibits the unique properties of being lightweight and extremely stiff, giving the metal several applications in the aerospace, nuclear, and manufacturing industries. Exposure to beryllium most often occurs in mining, extraction, and in the processing of alloy metals containing beryllium.
Q. What is beryllium disease?
A. Beryllium disease is caused by the inhalation of beryllium particles, dust or fumes. Its symptoms include coughing, shortness of breath, fatigue, weight loss or loss of appetite, fever and sweating. Medical tests may reveal abnormal lung sounds, lung scars, decreased pulmonary function, granulomas (a nodular form of chronic inflammation) and an allergy to beryllium.
The chronic form of the disease, Chronic Beryllium Disease ("CBD") is caused by an allergic reaction to beryllium.
Depending on the severity of CBD, symptoms of pulmonary hypertension, cor pulmonale, or respiratory failure may be present. CBD is incurable, usually irreversible and may result in death. The acute form of the disease, involving skin disease with poor wound healing and rash or wart-like bumps can also occur but is rarely seen and is not nearly as serious as CBD.
Q. If I’ve been exposed to beryllium how long can it take CBD to show itself?
A. CBD has a very slow onset. It can sometimes take thirty years or more after exposure before CBD will be seen or diagnosed.
Q. Where can I be exposed to beryllium?
A. Exposure to beryllium can occur in the workplace. Among the industries which have used beryllium:
·Metal working (pure beryllium, copper and aluminum
alloys, jet brake pads, aerospace components)
·Ceramic manufacturing (semi-conductor chips, ignition modules, crucibles, jet engine blades, rocket covers)
·Electronics (transistors, heat sinks, x-ray windows)
·Atomic energy industry (heat shields, nuclear reactors, nuclear weapons)
·Laboratory work (research and development, metallurgy, chemistry)
·Extraction (ore and scrap metal)
·Dental work (alloys and crowns, bridges, dental plates)
·Prior to 1951, it was used in the fluorescent lamp industry
Q. Can I be exposed to beryllium outside the workplace?
A. Yes. Evidence has existed for decades that persons living near beryllium used in industry, i.e., plants and factories, can be exposed and sickened by beryllium dust, particles and fumes released into the general atmosphere.
Q. How much beryllium does it take to become sick?
A. A single exposure is sufficient for a lifelong risk of developing the disease. Because CBD is caused by an allergic reaction to beryllium, very little exposure is required in order to cause the chronic form of the disease. Unlike other toxic elements, exposure to greater quantities of beryllium does not necessarily enhance the chance that you will get CBD. (There is no dose-response relationship).
Q. How do you know if you’ve got CBD?
A. You may already have symptoms which include fatigue, non-productive cough, gradually progressive shortness of breath, chest pain, anorexia, weight loss, fevers, night sweats and joint and muscle pain. However, you may have none of these symptoms and still have the disease or be considered beryllium sensitized.
Q. If the presence of symptoms may or may not tell me that I have CBD, how can I be diagnosed?
A. The best way to be diagnosed for CBD is to be clinically evaluated by a physician and subjected to a blood test known as a beryllium lymphocyte proliferation test (BeLPT).
Q. What is a blood BeLPT test or screen?
A. Blood BeLPT is a simple test which determines if you are allergic to beryllium and, therefore, beryllium sensitized. This test can establish a beryllium-specific immune response using the blood or lavage BeLPT or beryllium salt patch test plus pathologic changes consistent with CBD. While a history of beryllium exposure is helpful, it’s documentation is no longer essential to establish a diagnose of CBD since the BeLPT has been shown to be highly specific. This is especially important given that seemingly trivial exposures to beryllium can cause significant disease. By using an immunologic criterion, patients who have little apparent history of beryllium exposure can be detected. Also, individuals may now be diagnosed with CBD at its early stages, sometimes prior to the appearance of clinical signs, symptoms, or radiographic (x-ray) or physiologic (lung function) abnormalities. Early detection may improve disease prognosis even though it remains incurable. Finally, the immunologic tests help distinguish CBD from other kinds of interstitial lung disorders, correcting misdiagnosis and directing appropriate therapeutic interventions. CBD in the past has often been confused with sarcoidosis.
Q. How is CBD treated?
A. Primary prevention is superior to medical treatment of CBD. Unfortunately for current cases, there is no cure for CBD. The goals of treatment are to reduce morbidity and mortality by inhibiting inflammation and slowing disease progression. Removal from exposure is always recommended.
Q. Can exposure to beryllium cause other adverse health effects?
A. Yes. Scientific evidence has confirmed that beryllium is a human carcinogen and a number of large epidemiologic studies have shown an increased risk of lung cancer among those exposed to beryllium.
Q. If I have CBD, or have been shown to be sensitized to beryllium, what are my legal rights?
A. Whether you were exposed to beryllium in the workplace or simply by living near the industrial use of beryllium, you have important legal rights. Polluting the workplace and the general environment may be actionable if you have been harmed. Workers exposed in the workplace may have workers’ compensation rights as well as the ability to sue their employer and third parties for their injuries. Similarly, nearby residents and others in the community exposed to emissions of beryllium dust, fumes and particulate can sue the companies responsible for those emissions for money damages.
Q. I recently heard about a federal program granting benefits to certain workers in the beryllium industry (the Energy Employees’ Occupational Illness Compensation Act of 2000 [H.R. 5408]). Should I file a claim under this Act?
A. Assuming you are eligible for benefits under the Act, you must give up your right to sue the companies responsible for causing your chronic beryllium disease. Since settlements and awards from lawsuits in chronic beryllium diseases can far exceed the available government benefits, all workers with potential claims should consult an attorney before deciding what course of action to pursue. Only benefits for workers under the Act are available, community residents living near beryllium plants can sue the plant operators for their injuries but cannot pursue benefits under the Act.
Q. Whether I have been injured as a resident living near a beryllium plant, as a worker in the beryllium industry, or both, what should I do to learn more about my rights?
A. An attorney knowledgeable about beryllium litigation can advise you about your rights.
Q. If I worked or lived near a beryllium facility in Pennsylvania or elsewhere. Where can I get legal information about my rights?
A. Feel free to call the law firm of Golomb & Honik toll-free at 1-800-355-3300 and speak with either Ruben Honik or Richard Golomb. The firm represents individuals injured from toxic substances like beryllium, and has successfully handled claims against NGK Metals Corporation and Cabot Corporation (formerly Cabot-Berylco, Kawecki Berylco, Inc. and the Beryllium Corporation) in Southeastern Pennsylvania.*
Golomb & Honik will evaluate your case, at no cost to you and without obligation. To schedule an appointment or to learn more about your rights in beryllium cases, call toll-free 1-800-355-3300 and ask for either Ruben Honik or Richard Golomb.
Related Links Golomb & Honik Home Page Site Disclaimer


In Your Stride is run by Caroline and Diane who are qualified Leaders in Running Fitness, each having over 25 years of running experience. Our mission is to share the enjoyment and benefits of running and walking with all.
Whether you're new to running or need to rebuild your confidence and stamina following an operation, childbirth or a change in routine, we'll help you to gradually build your confidence, fitness and (the secret to any sustained exercise programme) a regular dose of mood boosting endorphins.
Caroline and Diane are so supportive and encouraging. Exercise for me had always been a bit stop and start. But now that I've made really good friends in our running group and can feel my fitness levels improving I wouldn't miss our weekly runs.
Laura, Running with In Your Stride for 1 year
Caroline, Running Leader
Caroline is a trained sports educator, she's worked with a huge variety of clients, from primary school children, to teengagers with special needs and adults of all ages and abilities. Her favourite run is a short loop around Wimbledon Common, particularly on a frosty winter morning before the rest of the world wakes up.
Diane, Running Leader
Diane has been running regularly for 25 years. Having spent her career in the NHS she is continuing to pursue her passion for offering support to others as a carer, alongside training fellow runners. Diane finds running the perfect way to shake off the stresses of the day. Life always seems so much better after a run!
“The miracle isn’t that I finished.
The miracle is that I had the courage to start.”


As you well know, in many ways the 1830s is a distant mirror of today. A time of promise but also unsettling social, political and technological changes, it, too, faced and survived its own pandemic: the Asiatic cholera, which appeared in the United States in 1832. Cholera causes severe abdominal cramps, sudden and profuse diarrhea and vomiting. The rapid loss of body fluids causes the faces of its victims to turn blue, and death by dehydration usually comes within a few days or even hours of onset.
Like COVID-19, cholera first broke out in Asia and spread through increasingly frequent travel and a global trade network. The first cholera pandemic occurred in 1817, and the world has faced at least six more outbreaks since. In 1831, the deadly disease again appeared and spread west. It killed hundreds of thousands across Russia, Austria-Hungary and Germany. Later that year it reached Western Europe and continued its spread into 1832. London saw 6,536 deaths and Paris over 20,000. Fifty-five thousand died throughout Great Britain as a whole, and 100,000 died across France. A voracious and increasingly ubiquitous news media—daily newspapers—spread fear even faster than the disease itself. Americans read how cholera ravaged Asia and Europe and hoped the Atlantic Ocean would protect them. It did not. By June, the disease appeared in Canada and the United States, where it initially struck New York and along the Mississippi River and soon spread, especially in rapidly growing urban areas. Days after the first deaths were reported in New York City, former mayor Philip Hone confided to his diary, “This dreadful disease increases fearfully; there are eighty-eight new cases today, and twenty-six deaths. Our visitation is severe but thus far it falls much short of other places. St. Louis on the Mississippi is likely to be depopulated, and Cincinnati on the Ohio is awfully scourged.”
No one knew what caused this terrifying disease or how it was spread. Was it contagious? Many blamed “miasma,” or bad air. Some said it was bad oysters, unripe fruit or other contaminated food. French doctors saw a link to poverty and crowded living conditions. Since there was no definitive test, many saw the signs and symptoms of cholera, that is, diarrhea or vomiting, and fearfully thought it was the dreaded cholera. Some saw this scourge as nothing less than the wrath of an angry God, punishing a sinful world. Others suspected that contaminated drinking water was to blame, but no one knew for sure until British doctor John Snow proved it in 1854 when he traced the source of a local cholera outbreak to a single neighborhood pump. Almost three decades later, in1883, a water-borne bacterium called Vibrio cholerae was discovered to be the specific cause of cholera.
Many Americans in 1832 blamed recent immigrants and their lifestyles, particularly the Irish. Philip Hone lamented to his diary that the disease was likely brought to western cities by
“emigrants from Europe; Irish and Germans coming by Canada, New York, and New Orleans, filthy, intemperate, unused to the comforts of life and regardless of its proprieties. They flock to the populous towns of the great West, with disease contracted on shipboard, and increased by bad habits on shore. They inoculate the inhabitants of those beautiful cities, and every paper we open is only a record of premature mortality. The air seems to be corrupted, and indulgence in things heretofore innocent is frequently fatal now in these ‘cholera times.'”
New York merchant, philanthropist (and early promoter of Santa Claus) John Pintard observed that cholera “is almost exclusively confined to the lower classes of intemperate dissolute & filthy people huddled together like swine in their polluted habitations.” He also cynically opined, “Those sickened must be cured or die off, & being chiefly of the very scum of the city, the quicker [their] dispatch the sooner the malady will cease.” As had been the case from the ancient world through the witch craze of the 17th century and beyond, the first impulse of many was to blame “the other,” i.e. social outcasts.
Newspapers and magazines ran charts reporting the number of cases and deaths day by day and stories of those who died in towns and cities across the country, often with frightening details. Without authoritative medical bodies like the Centers for Disease Control and Prevention (CDC) or the World Health Organization (WHO), periodicals were rife with letters and articles from named and unnamed experts offered often-contradictory opinions and advice. This only fueled fear and uncertainty.
How did early Americans react to this terrifying and often fatal illness, which caused patients’ faces to turn blue as fluids rapidly left their bodies? For many, they responded by implementing a 19th-century version of social distancing: they fled crowded cities for the countryside. Tens of thousands of New Yorkers—those who could economically afford to— sought refuge in rural areas, traveling by carriage and by steamboat and renting lodging wherever they could in rural villages. The poor, left behind in crowded conditions with faulty sanitation and fouled wells, were those most likely to succumb.
The fact that no one knew for sure what caused cholera did not mean people did nothing. Many prayed. Holden, Massachusetts observed a day of fasting and prayer on July 19, 1832 in response. The entire Commonwealth did the same on August 9th. Temperance lecturer Sylvester Graham proclaimed that it (and indeed all disease) was the result of poor lifestyle choices. He guaranteed that those who abstained from the “excitement” of meat, alcohol, and sex would be perfectly safe from cholera and attracted many followers to his prescribed “diet of brown bread and pumpkins,” as Ralph Waldo Emerson derisively described it.
Doctors typically treated cholera initially with bedrest and warm herbal teas made from spearmint, chamomile and other soothing ingredients. There was nothing wrong with that. Once fever commenced, however, medical treatment unintentionally hastened death by administering harsh drugs and treatments that caused even more dehydration, including powerful laxatives, enemas, emetics, bloodletting and blistering. Although he, too, prescribed harsh purgatives and blistering, at least one physician, Dr. W. V. Rhinelander of New York, advocated intravenous saline solutions, an effective treatment, although there was no safe means of doing so at that time. Indeed, IV fluids and antibiotics are the prescribed treatment for cholera today.
Ultimately, New York, with a quarter-million people the largest city in America, reported over 3,000 deaths from cholera, with thousands more nationally. The summer of 1832 was terrifying for most and tragic for some, but by the fall, the disease had largely passed. It would strike again in the 1840s, the 1870s, and beyond, but no one knew that then.
Today, good sanitation and clean drinking water have largely eliminated cholera in the developed world. However, it is far from eradicated. In our 21st century, cholera still infects 1.3 to 4 million people and kills up to 143,000 annually around the world. By comparison, as of this date (April 2), according to the World Health Organization there have been 896,450 COVID-19 viral infections and 45,526 deaths worldwide.
Taking off my historian’s hat for a minute, I end by reminding you of the obvious. While we can know the past we cannot change it. We do not know the future, but we CAN influence and even change it. We do not yet know how the COVID-19 pandemic will play out. We DO know that it is a contagious and potentially dangerous virus, spread by droplets every time an infected person breathes, coughs or sneezes. Those viruses can be spread on surfaces for up to a few days. Every infected person will likely infect at least two or three others, perhaps more. That is why isolation and social distancing are so vitally important NOW, at this relatively early stage here in the United States. If one person infects two people, and so on, it only takes repeating that process twenty times for a million people to become infected. Our personal actions can either significantly slow—or accelerate—the spread of COVID-19. YOU truly can help prevent death and suffering by staying healthy. So as our leaders both globally and at the Village have told us, please stay home, and stay well, for your own sake and for the sake of us all. Thank you and God bless.
Author Tom Kelleher is Historian, and Curator of Mechanical Arts at Old Sturbridge Village.


To learn about Bipolar Anger, there are studies that delve deep into its sources, including depression. Depression, as the old saying goes, is anger turned inward. Various studies have found anger attacks to be common in 40 to 60 percent of those with unipolar and bipolar depression. The rate is about the same for bipolar mixed states. Surprisingly, no studies appear
Mood specialists are careful to distinguish between occasional hot flashes of anger and the long-simmering irritability and rage—angry outbursts lasting over several days, during both manic episodes and agitated states of depression—that is symptomatic of bipolar disorder. During a manic episode, experts say, mood changes can swing from irritability to euphoria to depression—all within a 25-minute period of time.
“Instantaneous anger that lasts a few minutes and occurs twice a week is not bipolar, it’s being angry,” says David L. Dunner, MD, FACPsych, director of the Center for Anxiety and Depression in Mercer Island, Washington. “Irritability can be present during highs and lows, but irritability without elated mood makes me suspect the illness may not be bipolar.”
In other words, everybody gets angry. Just because you have a head-turning temper tantrum doesn’t mean you have bipolar disorder. Anger is a common response to both physiological illnesses like cancer and heart disease and mental illnesses such as intermittent explosive disorder, major depressive disorder and substance-induced mood disorder.
“As bipolar disorder receives more media attention, it’s easy for any type of abhorrent behavior to be attributed to it when in fact, this has to do with one’s temperament,” says Ronald A. Remick, MD, a consultant psychiatrist at St. Paul’s Hospital in Vancouver, British Columbia.
“Bipolar patients are not angry, hostile, irritable people with short fuses,” he emphasizes. “If people with bipolar illness have anger issues, they have anger issues.”
It is, however, a side of bipolar disorder that has long passed under the radar screen. Many people with bipolar say that uncontrolled anger has destroyed their marriages, families and personal relationships, ruined their careers and left them emotionally isolated.
“Anger is the real destroyer of our good human qualities; an enemy with a weapon cannot destroy these qualities, but anger can. Anger is our real enemy.”
– His Holiness the DalaiLama
Personal healing is a long and difficult, but eventually rewarding journey. But our own anger as a a bipolar sufferer is by far our own worst enemy. Nothing else comes close. Get your quick fix off the anger-mongers if you have to, but learn to appreciate that these people will not be by your side for long. That is because you will be making headway in your journey while they most assuredly will remain in the private little hells of their own making. Maybe you can spare them a kind thought. Unfortunately, I cannot. Their antics have resulted in far more hardship and suffering in our population than any injustices in the system they love talking about. Sometimes it helps just to say to yourself, I'm angry about that. In anycase, if anger is a big part of your bipolar disease, seek help from some very good anger managment programs offered by your health provider.


Whiplash 101: Learn More About This Common Injury
Oct. 19, 2021
In the world of personal injury causing car collisions, whiplash is among the most common types of injuries clients may experience. It is most common after a rear-end collision, but whiplash can be caused by your head jerking in a forward or backward motion causing a strain or damage to your neck. Certain kinds of traumatic experiences can cause whiplash, including sports trauma, physical abuse or a hard fall. By far the most common whiplash cause is getting rear-ended.
What is whiplash?
The term “whiplash” describes sudden acceleration or deceleration movements and their impact on the body. The term is often used synonymously to describe the resultant injuries typically characterized by neck pain and stiffness usually because of a soft-tissue injury which can be expected to heal within a few weeks or months with appropriate medical treatment. Sometimes, whiplash can cause more lasting pain and injury and even neurological issues. Many whiplash-related injuries may only be seen with an MRI or sometimes a CT scan or X-ray. The collection of ongoing symptoms one may experience after a whiplash injury is called Whiplash Associated Disorder. Whiplash Associated Disorder may be limited to physical symptoms such as:
Shoulder and back pain
Neurological impairment may also result. Here are some of the other symptoms of WAD, according to the National Institute of Neurological Disorders and Stroke:
Abnormal burning or prickling sensations known as paresthesia
When to seek medical treatment.
As with all injury-causing collisions or events, we recommend our clients seek medical attention as soon as possible. We don’t want you to be in pain, so we advocate for our clients to receive treatment as soon as they can after an injury.
Whiplash is usually a soft-tissue injury, meaning it causes damages to the muscles, ligaments, nerves or tendons. It can also cause damage to the discs and bones in your neck or back. Pain is most commonly present immediately after the event but may gradually lessen or progress. Stiffness, headaches, dizziness, insomnia and even depression can all be related to a whiplash injury.
How long does it take to heal?
Most of the time, whiplash will subside within a few weeks to a couple months. Some people feel better within a few days. As with most things related to our health, a patient’s age, overall health and medical history will all be factors in how long it takes a person to heal and what that process looks like. Even if it has been a few weeks since your injury, if you are now in pain, don’t wait any longer to seek treatment.
It is not uncommon for whiplash injuries to worsen after initially starting to improve. If you have other complicating medical issues such as an old back or neck injury, these can be aggravated by whiplash. In such instances, medical treatment earlier is highly recommended so that soft-tissue damage from the most recent event can be accurately assessed thus helping you avoid this common objection from the insurance companies.
When to seek legal help.
Whiplash is one of the most common reasons car wreck victims may seek the help of a qualified legal team. In Texas, you have two years to file a claim from the date of your initial injury. If you need to make a personal injury claim for a financial recovery, waiting too long after an injury-causing event can raise questions about the legitimacy of your claims during the progression of your case. In whiplash cases, the most important factor will be proving that the negligence of the other party caused your injury. Our legal team will gather evidence including police reports, witness statements if available, medical records, evidence of time missed work time, photos and other information that shows how the other party was negligent and caused your injuries.
If you were rear-ended, insurance adjusters may attempt to place blame on you to avoid financial responsibility. The insurance company may try to undermine your claims by blaming past injuries or stating that you waited too long to seek treatment and therefore could not have been as badly injured as you claim. Our qualified legal team knows the tactics insurance companies use, and we have the skill to help overcome the most common and uncommon objections to get you the financial settlement you deserve.
Call us to discuss your case.


If you follow my adventures on Instagram, you all know I LOVE coffee. Coffee drinking is a part of my routine that really gets my day going! Although it is delicious, drinking it every day has also caused my teeth to have some staining. I have been searching for an in-home whitening process that won’t break the bank as much as an in person treatment, and was thrilled at the opportunity to try Smile Brilliant’s teeth whitening system.
This post has been sponsored by Smile Brilliant, but all opinions are my own.
My history with teeth whitening:
I started becoming more interested in coffee culture a few years ago. Prior to this, my teeth had always been a pretty healthy shade of white. I hadn’t taken teeth whitening seriously until one dentist appointment where I was told that my teeth were severely stained from my coffee consumption. Since the staining had happened over a couple of years, I hadn’t even noticed the shift! After that visit, I started researching into different whitening methods.
When I was younger I had tried whitening strips, however I did not like that they did not stay in place for me very well. I decided that these weren’t for me this time around. I tried charcoal powder for a short period of time, but I found that that made my teeth and gums extremely sensitive. I had spoken with my dentist about their teeth whitening options, but their whitening process was a little out of reach for my pockets.
It was around this same time that Smile Brilliant reached out to me to try their whitening system in exchange for a review, and I was thrilled to test it out! Keep reading to find out more about my experience, and there’s a treat at the end of this post for one of you (*hint, GIVEAWAY!), courtesy of Smile Brilliant!
The Smile Brilliant whitening kit:
I received my whitening kit in the mail quickly and got started with the process. I received the T3 Sensitive System for sensitive teeth.
The kit included:
+ 3 base pastes
+ 3 catalyst pastes to make the molds
+ 3 teeth whitening gels
+ 3 desensitizing gels
I was really excited that Smile Brilliant offered an option for sensitive teeth ad was looking forward to seeing how it helped with the whitening process.
How to make the impressions:
The T3 Sensitive System I received provided very detailed instructions on how to best create the impressions. Using the 2 pastes in the kit, I created a catalyst paste to make a mold for both my top and teeth. This was the part I was most nervous about, as the instructions said the paste had to be mixed and placed in the molds quickly. I used my phone timer to watch my time, and it was mostly a success! I’m so happy Smile Brilliant included the extra container of the pastes, because I accidentally took two impressions of my top teeth! After finishing my impressions, I mailed back my molds in a pre-postage envelope and received custom fitted trays for my top and bottom teeth.
The teeth whitening process:
After receiving my custom fitted trays, I was ready to start the whitening process! After reading the instructions on how to use the trays and gels, I decided to whiten my teeth after dinner, right before bed. You’ll need to allow time for to brushing your teeth with water, at least 45 minutes for whitening, brushing normally, and allowing 15-25 minutes for the desensitizing gel (if you’re using it). Smile Brilliant recommend starting with whitening the minimum amount of 45 minutes, to see how your mouth handles the gel. From there if you do not experience much sensitivity, you can increase the whitening time. The whole process for me usually took about an hour and a half each night, but the instructions said you can whiten for up to 3 hours each session.
My experience with Smile Brilliant:
I noticed I experienced some sensitivity immediately after using the whitening gel if I applied too much. However, I applied the sensitivity gel after each use and did not notice any sensitivity the next morning. I think the sensitivity gel worked very well for me, and I was very impressed!
The only challenge I had with the system was figuring out the perfect amount to use in my trays. By using less, I did experience less sensitivity, but I was told it will take a little longer to see the results of the whitening. I was able to get 3-4 uses out of one gel applicator. Overall, the Smile Brilliant link system was very easy to use and I loved that I could put the trays in while doing things around the house. #multitasking
My results so far:
So far I have been using the whitening system for a total of 7 days, and I am pleased with the progress. They recommend you use the system for 7-12 days, and I will continue to use it for the upcoming days. The instructions also recommended avoiding teeth staining items during the whitening period as much as possible, as it can affect your results too. I think I was not applying enough gel in the beginning, but I can notice a difference between my starting picture and progress picture! I am enjoying the progress so far and look forward to seeing the final results!
Smile Brilliant Giveaway!!
Have you been curious about Smile Brilliant and their in home whitening system? I am partnering with them to give one of you a whitening kit of your own to try, valued at $149! If you’re interested in entering, follow this link: HELLO LUCI SMILE BRILLIANT GIVEAWAY
This giveaway is open to residents in the United States, Canada, & . If you’re ready to get to whitening or are not a giveaway winner, not too worry! You can use my code helloluci to receive 15% off of you purchase at Smile Brilliant. I can’t wait to see your results!
Have any questions for me and my Smile Brilliant whitening experience? Drop them below in the comments!
Tooth Whitening Gel


Hannibal is a stunning 10 year old, 17 hh thoroughbred gelding. He's the alpha male of the herd, formerly known as leader! Hannibal is amazingly protective over his companion, Zelda, never losing sight of her.
Hannibal was an ex race horse who was bought by a rich family and then neglected. He was locked in his stable with no food, water or exercise for days on end.
He was rescued on 23rd August 2018. When he arrived at the sanctuary he was extremely malnourished and filthy. He hadn't been washed or groomed for for months and had crusted urine and poo stuck to his coat. His tummy was unusually bloated as well, another sign of malnutrition.
When he first arrived, Hannibal’s teeth were a mess, no surprises there given how neglected he was. This was one of the reasons why despite slowly increasing his feed, he wasn’t putting on weight as fast as we’d hoped (with bad teeth, horses are unable to chew properly and digestion is compromised). In February, he got his teeth rasped.
Also, when horses are starved for long periods of time, the acidity build up increases the risk of stomach ulcers. Another reason why weight gain is slow. Hannibal has now completed his prescribed month’s course of stomach ulcer medication (Pantosec).
After the required dental work, medication and slowly increasing his diet, in just a couple of months Hannibal has put on a good amount of weight. Give it another month or so and he will no longer be under, which is super exciting!
Feed: We’ve calculated Hannibal’s diet based on his estimated weight and body condition. His diet currently includes 85% dried oats,15% bran mash, boiled groundnut cake (high in protein to help weigh gain), rock salt (mineral supplement) and a Himalayan powder, brilliant for digestion.
He’s really on the mend now, his coat, dull and dirty before is now starting to get some shine, another sign of improving health. We can’t wait to see this beauty, fully recovered and in all his glory!


Jessica brings a unique, collaborative approach to pain relief and athletic performance. As a leading coach in her field and former professional athlete, she combines her knowledge of posture therapy, sports coaching, movement technique, wellness coaching, and strength and conditioning with her personal athletic experiences to help athletes of all levels and ages prevent and overcome physical injuries so they can achieve excellence in sports and life.
Jessica was diagnosed with severe hip Osteoarthritis following three knee surgeries. The resulting pain in her hip and lower back ended her professional mountain biking career. Too young for the recommended hip replacement, she explored alternative treatments and discovered posture therapy. Through her journey from debilitating pain back to competitive sports, she learned that physical, mental, emotional and spiritual alignment are at the center of healing and achieving peak performance. To recover, Jessica had to not only straighten her posture, but she also had to learn to slow down and adopt a more calm, optimistic mental outlook. She also learned to develop a greater appreciation and joy for what she had and could do. Her injury and resulting journey to recovery filled her with passion and purpose to help others struggling with chronic pain and limitations in their physical activity.
Jessica is now back to an active lifestyle, able to partake in whatever type of exercise or sport she desires. She wants to help you do the same. Imagine participating in your sport at a higher level and with less fear of injury; imagine having increased body confidence and a wholistic training strategy that supports continued wellness. Jessica has successfully used this approach with recreational and high-ranking professional athletes to overcome their movement limitations, allowing them to return to the sports they love.
- M.S. Exercise Science, University of Arizona
- B.S. Biological Psychology, University of California Santa Barbara
Licenses & Certifications
- Postural Restoration Trained (PRT), Postural Restoration Institute® (PRI)
- Advanced Exercise Therapist, Egoscue University®
- Certified Strength and Conditioning Specialist (CSCS), National Strength and Conditioning Association (NSCA)
- Certified Exercise Physiologist, American College of Sports Medicine (ACSM)
- Certified Medical Exercise Specialist, American Council on Exercise (ACE)
- Licensed Corporate Wellness Coach, Wellcoaches Corporation
- Patch Fitness Instructor, Egoscue University®
Former Licenses and Certifications
- Licensed Cycling Coach, USA Cycling (USAC)
- Certified Nordic Ski Instructor, Professional Ski Instructors of America (PSIA)
- Resistance Training Professional, National Posture Institute (NPI)
- Corporate Fitness Specialist
- Physical Therapy Assistant
- Corporate Ergonomist
- Exercise Class Instructor and Coordinator
- Corporate Health Promotion Program Manager
- Cardiac Rehabilitation Exercise Physiologist
- Elite Athlete Fitness Tester
My Top Strengths and What It Means to You
- Self-Control and Self-Regulation
Change is hard. Success requires discipline and commitment; I’ll keep you accountable along your journey.
- Honesty, Authenticity & Genuineness
I’ve been there and done that, which is why I do what I do. I have a great desire to help you avoid my mistakes and take the easier path.
- Zest, Enthusiasm & Energy
You can do it! I want you to excel and will encourage you to move beyond your comfort zone to become greater than you’ve ever dared alone.
- Hope, Optimism and Future-Mindedness
I focus on your goals and where you want to go, helping you leave the past behind and open to the opportunities before you.
- Industry, Diligence & Perseverance
I work hard for my clients and expect the same in return. We are in partnership to improve your wellness and sports performance.
Based on the VIA Survey of Character Strengths Questionnaire
joBerg2c – 500 miles, 9 day, two-person, mountain bike stage race, 10th place stage 9 finish
Turkey Track Trail Marathon, 3rd in age group
45km Classic Ski Overall Champion, North Routt Coureur de Bois
2007 & 2009
90km Skate Ski Finisher, North Routt Coureur de Bois
Mountain Bike World Cup Competitor
Mountain Bike World Marathon Championships, Team USA Member
24 hours of Adrenalin Mountain Bike Race Champion
Iron Horse Road Race Champion, 35+
1988 & 1987
Collegiate Gymnast, UCSB


In the complex landscape of health and wellness, one topic stands as a cornerstone—nutrition. It’s not just about counting calories or following the latest diet fad; it’s about nourishing your body and embracing a lifestyle that fuels your well-being. Let’s embark on a journey through the realm of nutrition, exploring practical, human approach to eating well.
1. Listen to Your Body:
- Nutrition isn’t one-size-fits-all. Your body is a unique and dynamic entity that communicates its needs. Pay attention to hunger and fullness cues. Eat when you’re hungry, stop when you’re satisfied. This intuitive approach fosters a healthy relationship with food and prevents overeating.
2. Embrace Variety, Not Deprivation:
- Forget the notion of restriction and embrace the abundance of diverse, nutrient-rich foods. Include a rainbow of fruits, vegetables, whole grains, lean proteins, and healthy fats in your meals. Variety not only provides a wide range of essential nutrients but also makes eating an enjoyable experience.
3. Ditch the Diet Mentality:
- Diets are often short-term fixes with long-term consequences. Instead of chasing fads, focus on sustainable lifestyle changes. Build habits that you can maintain, savoring the journey rather than fixating on quick results. It’s about creating a balanced and enjoyable relationship with food.
4. Cook with Love, Eat with Joy:
- Cooking is a powerful act of self-care. Prepare meals with fresh, whole ingredients, infusing your creations with love and intention. Sit down to savor your meals without distractions. Eating mindfully allows you to appreciate flavors, textures, and the nourishment you’re providing your body.
5. Understand Macronutrients and Micronutrients:
- Macronutrients (carbohydrates, proteins, and fats) and micronutrients (vitamins and minerals) are the building blocks of nutrition. Educate yourself on their roles and sources. Strive for a balanced intake of each to support overall health and vitality.
6. Hydration Matters:
- Water is often overlooked, yet it’s a fundamental component of good nutrition. Stay hydrated throughout the day. Not only does water support bodily functions, but it also aids digestion and helps regulate appetite. Don’t forget to listen to your body’s thirst signals.
7. Savor the Process of Eating:
- In our fast-paced world, eating has become a rushed activity. Slow down and savor each bite. Engage your senses, appreciate the textures and flavors, and be present at the dining table. This mindful approach fosters a deeper connection with the food you consume.
8. Enjoy Treats in Moderation:
- Deprivation often leads to cravings and guilt. Allow yourself indulgences, but in moderation. The occasional treat is part of a balanced approach to nutrition. Relish these moments guilt-free, knowing that a single treat doesn’t define your overall eating habits.
9. Be Kind to Yourself:
- Nutrition is not about perfection; it’s about progress. Understand that your eating journey will have ups and downs. Be kind to yourself during challenging times, and celebrate the small victories. Cultivate a positive relationship with food and your body.
10. Seek Professional Guidance When Needed:
- If navigating the nutrition landscape feels overwhelming, seek guidance from a registered dietitian or nutritionist. These professionals can provide personalized advice based on your unique needs, goals, and lifestyle. They can also help dispel myths and misinformation about nutrition.
Bonus Tip: Community and Connection
Eating is a social activity that goes beyond nourishment. Share meals with loved ones, fostering a sense of community and connection. Whether it’s a family dinner or a lunch date with friends, the shared experience enhances the joy of eating.
A Human-Centric Approach to Wellness
Nutrition is not a rigid set of rules; it’s a dynamic and evolving aspect of your well-being. Embrace a human-centric approach that prioritizes listening to your body, enjoying a variety of foods, and cultivating a positive relationship with what you eat. Remember, it’s not just about the nutrients on your plate; it’s about the joy, satisfaction, and overall wellness that a thoughtful and mindful approach to nutrition can bring into your life. So, savor the journey, nourish your body with love, and relish the vibrant tapestry of flavors that good nutrition can offer.


Many processes in the medical industry require precise environmental conditions, from pharmaceutical development and disease research to storing cell cultures and biological samples. Equipment like environmental chambers, temperature/humidity chambers, industrial freezers, and incubators are essential for many labs and medical facilities, and such equipment needs qualified mechanical contractors to keep it accurate, efficient, and operating properly.
At Environmental Chambers Service, we have the specialized skills necessary to care for and service environmental chambers, industrial refrigeration systems, industrial ovens, incubators, and more. We work with many businesses in the medical industry, including pharmaceutical companies, research labs, hospitals, and medical clinics, providing the services they need to keep their patients healthy and develop the next generation of medical technologies. Our company serves facilities in Illinois, Wisconsin, Michigan, and Northwest Indiana.
Need service for the environmental chambers, incubators, or industrial refrigeration equipment at your facility? Call our expert technicians today at 262-654-8222 or contact us online!
Equipment We Service
Medical facilities require specialized equipment for sample storage, research, and development. At Environmental Chambers Service, we offer complete care and service for many types of environmental chambers and related equipment that the medical industry depends on, including:
- Environmental test chambers
- Temperature/humidity chambers
- Cascade refrigeration systems
- Ultra-low refrigeration systems
- Industrial freezers
- Industrial ovens
- Freeze-dry systems
- And more…
Our experts can keep the equipment operating as accurately and efficiently as possible, making sure seals work properly, controls are calibrated, and the systems are ready to produce reliable repeatable results.
Our Services for the Medical Industry
At Environmental Chambers Service, we understand the importance of having reliable, accurate equipment for research, development, and medical testing. Our experts have the training and experience to provide top-quality service, calibration, and repairs for all your critical environmental chambers, freezers, incubators, and related equipment. Our services for the medical industry include:
- Cleaning – Our technicians can clean and sterilize interior surfaces, gaskets, seals, and exteriors to minimize cross-contamination and provide accurate test results.
- Calibrations – Precise calibration of temperature, humidity, pressure, and vacuum controls help to keep your equipment operating within manufacturer specifications for accurate and repeatable results.
- Maintenance – Preventive maintenance like inspecting seals, cleaning coils, testing pumps, and lubricating moving components helps to maintain efficient, reliable operation.
- Troubleshooting – Using the latest diagnostic equipment and procedures, our experts can quickly find the source of the problem with an environmental chamber malfunction.
- Repairs – From seal leaks or control failures to damaged compressors or refrigerant leaks, our experts can repair nearly any problem with your environmental chambers, and we offer 24-hour service for repairs that cannot wait.
- Quality analysis – Our experts can evaluate your equipment to make sure it meets manufacturer specifications, is installed correctly, and is providing accurate results that indicate it is calibrated properly.
We service equipment from most industry manufacturers, including Cincinnati Sub-Zero, Blue M Ovens, Associated Chambers, ESPEC Chambers, Thermotron, and more. We also offer custom maintenance programs that are extremely cost-effective, tailored to your equipment, and designed to keep it in the best condition possible.
Contact us today to schedule environmental chamber services for your medical facility in Illinois, Wisconsin, Michigan, and Northwest Indiana.
Schedule Service for Your Medical Facility’s Environmental Chambers in WI, IN, IL, or WI Today
Specialty equipment deserves the best service possible. Trust our experts at Environmental Chambers Service to keep your medical industry equipment like environmental test chambers, industrial freezers, and thermal shock chambers accurate, reliable, and efficient. We are proud to serve the medical industry, and we are eager to help with all your environmental chamber needs.
To schedule environmental chamber services for your medical facility in WI, MI, IN, or IL, contact us at 262-654-8222.


On October 21st, Robert Wood Johnson University Hospital Somerset, a RWJBarnabas Health facility, hosted their annual Breast Cancer Awareness Month Event. As COVID would have it, this year’s themed event “Breast Cancer Clusters: Blown out of the Water” boasted Erin Brokovich as it’s virtual headliner. The event educated viewers on ways to discover risks for breast cancer, environmental causes, and the latest and most innovative treatment options for breast cancer patients.
Dr. Deborah Lue, MD, breast surgeon and Director of Breast Cancer Services at RWJUH Somerset’s Steeplechase Cancer Center, took to the microphone to passionately advise the audience on modifiable and non-modifiable risk factors, preventative measures, and the new initiatives for early breast cancer detection and treatment. Breast cancer, the most common cancer in women worldwide, accounts for 1 in 4 of all cancers in women. One of initiatives that Dr. Lue highlighted is 3D-guided breast biopsy. This state-of-the-art technology, a new advancement at the Steeplechase Center, helps target tumors that may be challenging to detect with traditional 2D imaging. This technology is a game changer and estimated to have a 35-40% greater detection rate than 2D imaging. Advancements like this are key to promoting earlier detection and treatment of cancer.
Dr. Lue’s presentation was chock full of information but completely accessible. Another highlight for me was her examination of risk factors. RWJBarnabas Somerset provides a comprehensive high risk screening that can examine a person’s risk for breast cancer based on genetic factors and personal lifestyle. While breast density, BRCA mutations, and genetics are leading non-modifiable risk factors, there are many lifestyle modifications that can significantly lower a woman’s risk.
The age you have children, whether or not you breastfeed, obesity, diet, and lack of exercise are all modifiable risk factors. 33% of all cancer could be prevented by lifestyle changes alone.
I loved how Dr. Lue examined the importance of diet and exercise. She aasserted the healing power of green, leafy vegetables (colorful foods = cancer fighting nutrients) and how important it is for women to stay active, particularly after breast cancer diagnosis. She noted that there is a 34% increase in survival of patients with cancer diagnosis that stayed active. We often hear that diet and exercise are imperative to ones health, but Dr. Lue truly convicted and inspired this NJMOM to eat a more whole food and plant based diet and to dedicate time to exercise..aside from chasing my toddler around.
Erin Brokovich, whose Oscar-winning film bore her name, was the guest speaker for the evening. A commanding presence even through my computer screen, Brokovich was instrumental in helping to build a case against the Pacific Gas and Electric Company for contaminated drinking water. Her successful lawsuit settled in 1996 for $333 million dollars, the largest settlement in US history of direct-action lawsuits.
Brokovich talked about her background in activism and her heightened awareness of the environment, a skill and passion she garnered early in life through her relationship with father. A highlight for me was the endearment with which she spoke of her father. She recalled nature walks they would take and how they would see ‘frogs with two heads’. The discussions that followed sightings such as this helped shape and propel her into the woman she is today.
Brokovich, a grandmother of 4, applauded NJ for finalizing regulations in June 2020 to get two harmful chemicals linked to cancer (PFOA and PFOS) out of it’s drinking water. As a NJMOM who has always been reluctant to drink NJ tap water, primarily out of the habit of buying bottled water and not knowledge, it was interesting to have a breakdown of just how harmful chemicals in drinking water can be and what is being done to filter them out of our NJ’s drinking water.
Bottled, aquifer, and fully filtrated water isn’t accessible to everyone and so there’s still work to be done! Brokovich communicated that the most accessible way to advocate for clean water is by joining your community, showing up at meetings, and asking questions! “City council in your backyard is a great way to start,” Brokovich said with witticism.
Thank you NJMOM for allowing me to sit in on an informative evening of dynamic speakers. Readers, if there’s any short takeaway, may it be: don’t delay your mammograms, eat a healthy diet and exercise, and investigate your risk factors and environment! For more information on breast cancer, prevention and treatment visit RWJBarnabas Health and RWJUH Somerset.
Tags: breast cancer, cancer, erin brokovich, nj mom, rwjbarnabas
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Glaucoma management and surgery
Glaucoma can lead to permanent visual loss and blindness if it is not treated and diagnosed early. Glaucoma affects the optic nerve of the eye. When the drainage area at the back of the eye is blocked, fluid may build up and cause an increase in eye pressure. When pressure is high damage can occur.
Glaucoma is commonly treated with eye drops to reduce the pressure. Occasionally laser treatment or surgery may be required. If treated early visual loss can be stopped or slowed.


POCO BE7000 is an electric cigarette vape or e-cig, produced by a manufacturing company called POCO. An e-cigarette is a device that works with or without nicotine and offers smokers an alternative to traditional cigarettes.
POCO BE 7000 is extremely small and light, which allows it to be easily carried. Thanks to the ergonomic design, it fits comfortably in the hand and is easy to use. It is possible to choose from different colors, so everyone can find the one they like.
The operation of the e-cig is simple: it has a battery that can be charged with a USB cable. The energy of the battery can be activated with the help of a button, which creates the vapor that can be inhaled. A heating element (coil) is responsible for creating the vapor, which heats the liquid with or without nicotine (e-liquid), which creates the experience of smoking.
The POCO BE 7000 can store a small amount of liquid, which can be more or less enough for a day. The e-liquid can be easily refilled in the tank, which allows you to choose according to your personal taste among different flavors and strengths.
Using e-cigarettes has many advantages over traditional cigarettes. The vapor created without tobacco smoke is less harmful to the human body and health, as it does not contain the harmful substances that are created during the burning of traditional cigarettes. In addition, no unpleasant odor or smoke is produced, which makes it more favorable to use it in public places.
Overall, the POCO BE7000 is an easy-to-use, small and practical electronic cigarette that can serve as an alternative to traditional smoking. For those who want to quit smoking, it can provide an opportunity to consume nicotine without harmful substances. However, it is important to mention that e-cigarettes are only recommended for adults and those who already have smoking experience.


Vitiligo is an acquired pigmentary disorder of the skin and mucous membranes, and it is characterized by circumscribed depigmented macules and patches. Vitiligo is a progressive disorder in which some or all of the melanocytes in the affected skin are selectively destroyed. Vitiligo affects 0.5-2% of the world population, and the average age of onset is 20 years.
The most common form of vitiligo is an amelanotic macule or patch surrounded by healthy skin. The macules are chalk or milk-white in color, and lesions are well demarcated.
The lesions are not readily apparent in lightly pigmented individuals; however, they are easily distinguishable with a Wood lamp examination.
Symptoms of Vitiligo
Vitiligo manifests as acquired white or hypopigmented macules or patches. The lesions are usually well demarcated, and they are round, oval, or linear in shape. The borders may be convex. Lesions enlarge centrifugally over time at an unpredictable rate. Lesions range from millimeters to centimeters in size. Initial lesions occur most frequently on the hands, forearms, feet, and face, favoring a perioral and periocular distribution.
Vitiligo lesions may be localized or generalized, with the latter being more common than the former. Localized vitiligo is restricted to one general area with a segmental or quasidermatomal distribution. Generalized vitiligo implies more than one general area of involvement. In this situation, the macules are usually found on both sides of the trunk, either symmetrically or asymmetrically arrayed.
The most common sites of vitiligo involvement are the face, neck, and scalp see different vitiligo pictures. Many of the most common sites of occurrence are areas subjected to repeated trauma, including the following:
-- Bony prominences
-- Extensor forearm
-- Ventral wrists
-- Dorsal hands
-- Digital phalanges
Involvement of the mucous membranes is frequently observed in the setting of generalized vitiligo. Vitiligo often occurs around body orifices such as the lips, genitals, gingiva, areolas, and nipples.
Body hair (leukotrichia) in vitiliginous macules may be depigmented. Vitiligo of the scalp usually appears as a localized patch of white or gray hair, but total depigmentation of all scalp hair may occur. Scalp involvement is the most frequent, followed by involvement of the eyebrows, pubic hair, and axillary hair, respectively. Leukotrichia may indicate a poor prognosis in regard to repigmentation. Spontaneous repigmentation of depigmented hair in vitiligo does not occur.
Some other less common signs of vitiligo may include:
-- Premature whitening (leukotrichia) or graying of the hair on scalp, eyelashes, eyebrows or beard. Vitiligo of the
scal pusually appears as a localized patch of white or gray hair, but total depigmentation of all scalp hair may
occur. Scalp involvement is the most frequent, followed by involvement of the eyebrows, pubic hair, and axillary
-- Loss of pigment of the mucous membranes
-- Loss or change in color of the retina (the inner most layer of eye)


RUBIC Additive Screen MD1-97
RUBIC Additive Screen- designed at the EMBL Hamburg and optimized for Differential Scanning Fluorimetry (ThermoFluor®) to determine optimum conditions for protein stability, purification and storage. Suitable for use with any protein stability assay.
Features of RUBIC Additive Screen:
- Wide-range of additives: salts, monovalent and multivalent ions, chaotropic reagents, NDSB’s, detergents, carbohydrates, carboxylic acids, amino acids, polyols, reducing agents, linkers, co-factors, polyamines and ligands.
- Use from protein purification all the way through to characterization by NMR, SAXS or X-ray crystallography.
- Great versatility- allows customisation of buffer compatible with protein of interest.
- Use as a silver bullet.
MD1-97 is presented as 96 x 0.25* mL conditions and 24 x 1.5mL 5X (500 mM) buffers (*enough for 15 experiments)
Boivin S, Kozak S, Meijers R. (2013) Optimization of protein purification and characterization using Thermofluor screens. Protein Expr Purif. 91(2):192-206.
Newman J. (2004) Novel buffer systems for macromolecular crystallization. Acta Crystallogr D Biol Crystallogr. 60:610-2.
RUBIC Additive Screen is free of preservatives. It is recommended that users prefill plates and store them at -20˚C or -80 ˚C if possible upon receipt.
ThermoFluor is a registered trademark of Johnson and Johnson.


Parents know that quality sleep is essential to their children’s success at school. With quality sleep, children have improved mood and ability to focus. Sleep is also essential for forming and retaining memories —an important part of learning!
But how can parents help their children get back on a sleep schedule for school after summer or holiday breaks? The secret lies in having healthy sleep habits year-round. A regular sleep schedule, as well as a quality sleep environment and other habits of good sleep hygiene, contribute to children’s academic achievements and overall well-being.
The Importance of Setting a Sleep Schedule
Children look to their parents for guidance on healthy habits. Sleep should be no exception. For both adults and children, a regular sleep schedule helps the body know when it’s time to sleep and wake up. A sleep schedule helps prevent fatigue, exhaustion, and daytime drowsiness.
Children and adolescents whose parents set a bedtime schedule are more likely to get sufficient sleep. These students likely have earlier bedtimes than their peers without parent-set bedtimes. Students with parent-set bedtimes also experience less fatigue during the day and less difficulty staying awake during the day.
How Much Sleep Does Your Child Need?
Preschoolers (ages 3-5) require 10-13 hours of sleep
School-age children (ages 6-13) require 9-11 hours of sleep
Teenagers (ages 14-17) require 8-10 hours of sleep
A Centers for Disease Control (CDC) study found that most American children and teenagers don’t sleep enough. Nearly 6 in 10 middle schoolers and at least 7 in 10 high schoolers don’t sleep enough on school nights. Of the high school students surveyed, almost two-thirds sleep less than eight hours nightly.
Adhering to sleep schedules with parental support can help students achieve the sleep needed to help them perform their best.
How to Get Back on a Sleep Schedule for School After Summer or a Holiday Break.
Students’ sleep schedules understandably loosen up during a school break. Kids use break time to rest and recharge, and there are often exciting things going on! However, during short holiday breaks, it might be best for children to try and stick to their regular sleep schedules. Then, they won’t have to quickly adjust back to their school sleep schedules after the break.
Whenever possible, try to help your children keep a consistent routine of going to bed and waking up at the same time each day. That way, even when school restarts after a break, they are already in the habit of having scheduled sleep.
So how can parents help their children get back on a sleep schedule for going back to school? Take it one day at a time!
The process of adjusting a sleep schedule should be incremental. In the weeks leading up to going back to school, have your child wake up 15 minutes earlier and go to sleep 15 minutes earlier than they have been during their break. Continue to adjust their bed and wake times in 15-minute increments every few days until your child is sleeping and waking at the desired times for school. By the first day back to school, they should be adjusted to the new sleep schedule and ready to go.
Remember that adjusting to a new sleep schedule feels challenging to some children. If your child does not fall asleep after twenty minutes, have them come out of their room and do a quiet, sleep-inducing activity free from blue light. When they are sleepy, help them to bed again.
Be patient and give yourselves time. Older children and adolescents may benefit from discussions about the importance of sleep and good sleep habits.
What Is a Good Bedtime Routine?
Winding down at the end of the day can help children sleep well and prepare for school the next day. A good bedtime routine includes relaxing activities, such as:
Taking a warm bath/shower
Brushing teeth and washing up
Cuddling with a parent
Reading with a parent or individually
Example of a Bedtime Routine
Maya, age 10, needs to get up at 6:30 a.m. to go to school. She does best when she has had ten hours of sleep.
At 7:30 p.m., an hour before bedtime, she puts away her tablet.
She takes a warm shower and brushes her teeth.
She reads a book quietly in the living room.
At 8:30 p.m. she goes to bed with a reminder from her parents. Her room is dark, quiet, and free of distractions.
She wakes up at 6:30 a.m. feeling refreshed and excited about school.
Back-to-School Sleep Hygiene Tips
In addition to a structured sleep schedule and bedtime routine, sleep hygiene is essential for helping children sleep well. Sleep hygiene addresses both daytime habits and nighttime must-haves to ensure quality sleep. Back-to-school sleep hygiene tips include:
Exercise regularly. Exercise promotes sleep and reduces stress. Remember that inactivity during school years increases the risk for obesity in adulthood. Also note that your child should not exercise too close to bedtime, since this might prevent them from falling asleep.
Avoid too many extracurricular activities. While it may be fun or exciting to have a schedule full of activities, free time and rest time are also important to children’s development. Less time spent on extracurriculars is also associated with more sleep-in adolescents.
Limit napping. Napping in adolescents is linked to shorter and poorer sleep at night. Naps should not be taken if they interfere with sleep at night. However, if your child needs to nap in order to function well for the rest of the day, try to keep the naps less than 30 minutes long.
Avoid caffeine. Caffeine is a stimulant found in soft drinks, coffee, tea, and energy drinks. Caffeine can keep your child alert and awake well after bedtime. The CDC does not recommend caffeine for children or adolescents and its intake should be limited.
Bedroom Tips for Quality Sleep
A child’s sleep environment contributes to how well they sleep. Parents can take several steps to ensure their children have quality sleeping environments:
Keep the room dark. Dark or heavy curtains can eliminate outside light.
Make sure the room is cool. An environment that is too warm can keep your child awake.
Eliminate noises and keep the room quiet. Some children may desire a white noise machine or a fan to create a soothing sound, so they sleep distraction-free. Be sure to avoid noisy activities (such as vacuuming) in the evening when your children are trying to sleep.
Use the bed only for sleep. Encourage your child to do homework, reading, and other activities in designated locations.
Blue Light, Technology, and Sleep
Multiple studies suggest that children exposed to blue light before bedtime experience poorer quality sleep. It is thought that blue light suppresses melatonin, the hormone that tells the body it’s time to sleep. Much research still needs to be done, but preliminary results indicate that screen usage delays bedtime and overall sleep time.
To avoid potential sleeping difficulties, encourage children to avoid the following in the hour before bedtime:
Computers and laptops
Handheld video game devices
Other electronics that emit blue light
Giving up devices before bed might be difficult for some children. Suggest alternative forms of relaxation, such as reading or journaling.
Danielle Pacheco, Staff Writer
Danielle writes in-depth articles about sleep solutions and holds a psychology degree from the University of British Columbia.
Dr. Nilong Vyas, Pediatrician
Dr. Vyas is a pediatrician and founder of Sleepless in NOLA. She specializes in helping parents establish healthy sleep habits for children.
1. National Institute of Neurological Disorders and Stroke. (2019, August 13). Brain basics: Understanding sleep. National Institute of Neurological Disorders and Stroke. Retrieved January 25, 2021, fromhttps://www.ninds.nih.gov/Disorders/Patient-Caregiver-Education/Understanding-Sleep
2. Short, M. A., Gradisar, M., Lack, L.C., Wright, H.R., Dewald, J.F., Wolfson, A.R., Carskadon, M.A. (2013). A cross-cultural comparison of sleep duration between US And Australian adolescents: The effect of school start time, parent-set bedtimes, and extracurricular load. Health Education & Behavior. 40(3), 323-30.https://pubmed.ncbi.nlm.nih.gov/22984209/
3. Short, M.A., Gradisar, M., Wright, H., Lack, L.C., Dohnt, H., Carskadon, M.A. (2011). Time for bed: Parent-set bedtimes associated with improved sleep and daytime functioning in adolescents. Sleep. 34(6), 797-800.https://pubmed.ncbi.nlm.nih.gov/21629368/
4. Hirshkowitz, M., Whiton, K., Albert, S. M., Alessi, C., Bruni, O., DonCarlos, L., Hazen, N., Herman, J., Katz, E. S., Kheirandish-Gozal, L., Neubauer, D. N., O'Donnell, A. E., Ohayon, M., Peever, J., Rawding, R., Sachdeva, R. C., Setters, B., Vitiello, M. V., Ware, J. C., & Adams Hillard, P. J. (2015). National Sleep Foundation's sleep time duration recommendations: Methodology and results summary. Sleep Health, 1(1), 40-43.https://pubmed.ncbi.nlm.nih.gov/29073412/
5. Wheaton, A. G., Jones, S. E., Cooper, A. C., Croft, J. B. (2018). Short sleep duration among middle school and high school students — United States, 2015. Morbidity and Mortality Weekly Report. 67, 85-90.https://www.cdc.gov/mmwr/volumes/67/wr/mm6703a1.htm?s_cid=mm6703a1_w
6. Schwab, R. J. (2020, June). Circadian rhythm sleep disorders. Merck Manuals Consumer Version. Retrieved January 25, 2021, fromhttps://www.merckmanuals.com/home/brain,-spinal-cord,-and-nerve-disorders/sleep-disorders/circadian-rhythm-sleep-disorders
7. Schwab, R. J. (2020, June). Approach to the patient with a sleep or wakefulness disorder. Merck Manuals Professional Edition. Retrieved January 25, 2021, fromhttps://www.merckmanuals.com/professional/neurologic-disorders/sleep-and-wakefulness-disorders/approach-to-the-patient-with-a-sleep-or-wakefulness-disorder
8. MedlinePlus. (2018, October 11). School-age children development. U.S. National Library of Medicine. Retrieved January 25, 2021, fromhttps://medlineplus.gov/ency/article/002017.htm
9. Jakubowski, K. P., Hall, M. H., Lee, L., Matthews, K. A. (2017). Temporal relationships between napping and nocturnal sleep in healthy adolescents. Behavioral Sleep Medicine. 15(4), 257-269.https://pubmed.ncbi.nlm.nih.gov/27078714/
10. Centers for Disease Control and Prevention. (2019, May 29). The buzz on energy drinks. Centers for Disease Control and Prevention. Retrieved January 25, 2021, fromhttps://www.cdc.gov/healthyschools/nutrition/energy.htm
11. Lee, S. I., Matsumori, K., Nishimura, K., Nishimura, Y., Ikeda, Y., Eto, T., Higuchi, S. (2018). Melatonin suppression and sleepiness in children exposed to blue-enriched white LED lighting at night. Physiological Reports. 6(24), e13942.https://pubmed.ncbi.nlm.nih.gov/30556352/
12. Hale, L., Kirschen, G. W., LeBourgeois, M. K., Gradisar, M., Garrison, M. M., Montgomery-Downs, H., Kirschen, H., McHale, S. M., Chang, A. M., Buxton, O. M. (2018). Youth screen media habits and sleep: Sleep-friendly screen behavior recommendations for clinicians, educators, and parents. Child and Adolescent Psychiatric Clinics of North America. 27(2), 229-245.https://pubmed.ncbi.nlm.nih.gov/29502749/


In the fast-paced environment of healthcare facilities, cleanliness is not just a preference—it’s a necessity. With the constant influx of patients, medical professionals, and visitors, maintaining a pristine environment is crucial for ensuring the health and safety of everyone involved. This is where professional medical cleaning services play a pivotal role. Let’s delve into why these services are an absolute must for any medical practice.
- Infection Control: Medical facilities are breeding grounds for bacteria and viruses. Proper cleaning and disinfection protocols are essential to prevent the spread of infections among patients and staff. Professional medical cleaning services are trained in the latest techniques and use hospital-grade disinfectants to effectively eliminate harmful pathogens.
- Compliance with Regulations: Healthcare facilities are subject to stringent regulations and standards set by governing bodies such as the Centers for Disease Control and Prevention (CDC) and the Occupational Safety and Health Administration (OSHA). Failure to comply with these regulations can result in fines, lawsuits, and reputational damage. Professional medical cleaning services ensure that your practice meets all necessary standards and maintains a safe environment for all stakeholders.
- Specialized Training: Cleaning medical facilities requires specialized knowledge and training due to the unique risks involved. Professional cleaners are trained to handle biohazardous materials, dispose of medical waste properly, and sanitize high-touch surfaces effectively. They understand the importance of using the right cleaning products and techniques to minimize the risk of cross-contamination.
- Enhanced Patient Experience: A clean and well-maintained environment contributes to a positive patient experience. Patients are more likely to trust a healthcare facility that is visibly clean and hygienic. Professional medical cleaning services help create a welcoming atmosphere that instills confidence and reassurance in patients and their families.
- Protecting Staff Health: Healthcare workers are on the front lines of patient care and are exposed to various hazards on a daily basis. A clean and sanitized work environment reduces the risk of healthcare-associated infections (HAIs) and helps protect the health and well-being of staff members. By investing in professional medical cleaning services, practices demonstrate their commitment to employee safety and morale.
- Preserving Equipment and Infrastructure: Medical equipment and infrastructure are significant investments for any practice. Proper cleaning and maintenance prolong the lifespan of equipment and prevent the deterioration of facilities. Professional cleaners use gentle yet effective cleaning methods that safeguard equipment and preserve the integrity of the building.
- Peace of Mind: Ultimately, hiring professional medical cleaning services provides peace of mind for practice owners, administrators, and stakeholders. Knowing that cleaning and disinfection are being handled by trained professionals allows healthcare providers to focus on delivering quality care without worrying about the cleanliness of their environment.
In conclusion, professional medical cleaning services are indispensable for maintaining a safe, hygienic, and compliant healthcare environment. From infection control to enhancing the patient experience, these services offer a myriad of benefits that contribute to the overall success and reputation of medical practices. By prioritizing cleanliness and investing in professional cleaning solutions, healthcare facilities can ensure the well-being of their patients, staff, and community.


More Than Sobriety
More Than Sobriety
“If I could just quit using I’d be okay.”
Have you ever said that? Have you ever thought that for a friend or loved one? If they could get clean everything would be good in their life. What would life be like without that substance and without all that baggage that comes with it? At The Table, we think the problem goes deeper than just the substance. There’s a strong driving force that’s behind using those substances. Its pain, and addicts have learned to medicate their pain instead of facing their root cause. The tragic spiral is that there is no amount of meds on the planet able to take away the pain that an addict has beneath. So, if an addict stops medicating (using) they are still left with their underlying painful issues – the same issues that drove them to start using in the first place, and this is why just sobriety is not enough. While sobriety is necessary, sobriety without healing is not a good long term solution. Finding healing from those painful issues is one of our main goals at The Table.
On paper everyone’s pain looks different – it’s not necessarily on the same level, but its pain nonetheless. Everyone has an injury or an inner void, and maybe you don’t even know why or where it comes from. You may be more wired than other people to be an addict – like it’s in your DNA or you have an addictive personality, but it’s more than that. It’s because you have had trauma in your life, and you’ve learned to medicate those things. Difficult things have happened to you and you need to sort through those. You need healing, but in order to be healed you need a HEALER. We believe the only one that can truly heal us is Jesus. We can’t heal ourselves – we can injure ourselves, but not heal ourselves. God’s heart for us is to bring healing to us, and create life in our soul.
We’re aiming for more than sobriety at The Table. Instead of focusing primarily on NOT using we focus on getting healed from the why we used in the first place. Our aim is for healing which means we need to draw near to the Healer. Sobriety focus is about finding the right tools to quit and maintain not using. Healing focus (or better yet, HEALER focus) is about long term growth so that long term sobriety is a greater possibility.
Do you want to be healed?
The first step toward healing IS sobriety and sometimes (most times) you need somebody to help you get to a safe place to begin sobriety. You cannot start healing and continue healing without sobriety. Healing is a good long-term goal that requires more than just stopping bad destructive behaviors. It requires embracing a whole new way of living and redefining who we really are. You find answers to those things by learning to walk a new life with Jesus. I’ll talk more about what that looks like in my next blog.


We all know that change can be unsettling. Whether you're 4 years or 40 years old, an unexpected change in our routine can often leave us feeling anxious and overwhelmed. So when our boys began to show small signs they were feeling unsettled at the start of lockdown I wanted to find out how we could help them make sense of those feelings.
I spoke to mindfulness expert Priya Khan and holistic therapist Hayley Everingham to get their thoughts on the importance of mindfulness and the benefits of a plant based lifestyle in keeping little minds healthy.
Soon after lockdown began, I started to notice the boys' sleeping patterns had started to change. With all the family at home, bedtimes had crept later, our gratitude practice (where we each share something we're grateful for) had been forgotten and the eldest had even been found sleep walking on more than one occasion. The change in our daily routine was undoubtedly affecting them, but with our own feelings of overwhelm at the changing situation around us I was finding it difficult to reassure and calm them.
Mindfulness expert Priya Kahn told me "One of the challenges as a parent is learning how to teach our children how to handle negative emotions in a positive way, rather than trying to always prevent our kids from ever getting upset. It’s important for kids to learn the right ways to respond when they feel overwhelmed so that they can manage emotional stress better in the future."
She explained "Mindfulness tools can teach children how to understand their emotions and learn techniques to calm their bodies and minds. A good night’s sleep is important for us all, especially kids, as it helps keep them happy and healthy. Establishing a relaxing bedtime routine is one of the best ways to help kids get a good night's sleep and better manage their emotions the following day."
Holistic therapist Hayley Everingham added "I find a bedtime routine has always been really important to my boys. When we’re doing our mental wellbeing exercises - positive affirmations, gratitude lists and breathing practices - we have always done these alongside using essential oils in massage and room sprays. It never ceases to amaze me how a simple smell or sound can instantly transport us back to a place or feeling."
Here, Priya and Hayley share their top 5 tips for getting children into a mindful bedtime routine, helping us all keep our minds healthy and hopefully get a better night's sleep.
Keep a consistent routine
When kids go to bed at roughly the same time each night, they settle into a rhythm. This makes it easier to fall asleep.
Once Hayley's boys have had a bedtime story they like to choose what oils they want in their diffusers. Both love lavender oil so they usually have this bubbling away in their Owl Feather diffusers. Not only does it calm the emotions of our little ones (and ourselves) it is also very soothing to tender skin.
If they are having a spate of bad dreams then Hayley makes her unique blend 'Monster away' spray before putting the story CD’s on. They enjoy the routine of spraying this around their room to protect them from any bad dreams and Hayley finds the visual act really helps to calm them.
Minimise screen time before bed
Did you know that mobile devices emit blue wavelengths of light that are particularly disruptive to the body’s sleep/wake cycle. That means that when they are held close to the face, the light enters your child’s eye and signals are sent to the brain to shut down the production of melatonin, which is the body’s natural sleep hormone. This can really disrupt the body clock and cause sleep delays and disruptions.
Instead of watching the tablet or tv before bed, Priya suggests trying to listen to a guided meditation or podcast to relax the mind and reduce worries, anxiety or stress. Meditation is known as one of the most well-known ways of relaxing the body. It can be difficult for kids to settle their bodies and minds, especially when they are upset, which is why guided meditations can be beneficial. Visualizing a calm and safe space & dipping into all the senses allows our bodies to slow down and enter a more restful state.
Encourage conversation & breathing techniques
Priya encourages us to open up conversation with your children, encouraging them to share any worries or concerns they may have with you. If they struggle with this, try introducing a worry teddy or comforter, or perhaps suggest they start a worry journal or jar - they can write down or share with the teddy anything that is playing on their mind to lighten their load.
Simple techniques such as taking long deep breaths - breathing from the diaphragm or stomach – also send signals to your body that it’s time to slow down. When we feel anxious, stressed or upset our breathing naturally becomes more rapid and shallow. By simply slowing down our breathing, the feeling of being ‘out of control’ gradually dissipates. Hayley suggests trying to fill your mind with positive thoughts, breathing in for 4 seconds, holding for 4 and then slowly breathing away all the anxious energy for 6 seconds.
Create a calming environment
How is the lighting, temperature, scent, noise? Can any of it be adjusted to help them settle into a sound sleep? Could you try introducing an oil diffuser or mini massage routine with essential oils?
Hayley has adapted her baby massage as her boys grew older but usually starts by stroking Young Livings Seedlings Calm baby oil across their foreheads, cheeks, chins, down their necks, across the shoulders, down their arms and hands, making sure the gentle movements are slow and you don’t apply to much pressure. The point of this process is that it follows a certain rhythm and flows, you can include the tummy then down the legs and finish on the soles of the feet.
Start a daily gratitude practice
It has been scientifically proven that having a daily gratitude practice with older children can improve sleep. Notice the good things to end the day and the feelings that they bring. Sweet dreams!


Dr. Daniel Eyvazzadeh is an Alpha Omega Alpha Honor Medical Society graduate of Jefferson Medical College. He completed his training and one year of research in General Surgery at the University Of Maryland Medical Center. This was followed by fellowship training in Colon and Rectal Surgery at the University of Minnesota.
While specializing in all aspects of diseases relating to the colon and rectum, his interests include minimally invasive surgery for abdominal diseases as well as techniques to avoid abdominal surgery for rectal lesions. These include transanal endoscopic microsurgery (TEM) as well as traditional transanal excision. His other interests include diseases of the pelvic floor and incontinence and he is certified in the placement of the InterStim® device for sacral neuromodulation, recently FDA approved for fecal incontinence.
Dr. Eyvazzadeh is an active staff member at St. Luke’s University Health Network and St. Luke’s University Health Network Bethlehem, Anderson, and Miner’s, Muhlenberg Hospital. He is a member of the American Society of Colon and Rectal Surgeons and certified by the American Board of Surgery. He is a member of the American College of Surgeons, the Society of American Gastrointestinal Endoscopic Surgeons, the Society of Laparoendoscopic Surgeons, and the American Medical Association.”