Endangered whale makes ‘extraordinary’ 3,000-mile journey from the waters of Ireland to Boston

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Neuroplasticity 101 The Brain's Hidden Power to Heal and Adapt by Dr. Judy Ho

https://drjudyho.substack.com/p/neuroplasticity-101

Neuroplasticity is driven by what we pay attention to, repeat, practice, and emotionally engage with. It’s shaped by your habits, your thoughts, your environment—and what you choose to do with them.

When you practice a new skill or repeat a specific behavior, your brain strengthens the pathways that support that activity. If you imagine your mind as a dense forest, forming new habits is like carving a trail through the trees. The more often you walk the path, the clearer it becomes.

This is what neuroscientist Donald Hebb famously summarized as:

   “Neurons that fire together, wire together.”

That includes everything from how you speak to yourself to how you respond to stress. For example, if your go-to inner dialogue is self-critical—“I never get this right”—you strengthen those pathways. But with conscious effort, you can begin to shift those patterns toward something more balanced, and over time, that becomes the new default. The result is not only psychological relief—it’s physical change in the brain.

We love Soup! Colorful Vegetable Soup is Friendly

I had a small container of my frozen leftover lentil and potato and carrot soup. I expanded it by chopping fresh kale and adding it, some frozen corn, some whole canned tomatoes, a chicken bullion cube, Chianti, olive oil and leftover cooking liquid from beans. It was colorful and delicious.

“You can think of the Approach aspect of pursuing a goal as the part of your brain that wants to attain rewards, and the Avoidance aspect as the part of your brain that wants to dodge threats at all costs.”

― Judy Ho, Stop Self-Sabotage

“Much of your self-esteem doesn’t come from what happens to you on a given day or what somebody says, but what you know about yourself on the inside.”

― Dr. Judy Ho

Our body is wired in such a way that it doesn’t distinguish between a physical threat and a psychological threat.

― Dr. Judy Ho

I can hardly think of anything that pleases me more than writing a sentence that surprises me.

 Ann Beattie

A letter to the editor from surgical oncologist Michael Baum, on how Arcadia by Tom Stoppard, who died last week at 88, inspired a valuable new hypothesis on the metastasis of breast cancer:

 

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When Pie becomes Law

When pie becomes law—add cheese! For over 25 years, Vermont has proudly claimed apple pie as its official state pie, with the law explicitly stating that when serving apple pie, it should be paired with cheddar cheese. And who are we to disagree?

The Bill, passed by both House and Senate to become law 1 V.S.A. § 512, declares the state pie as apple pie and “when serving apple pie in Vermont, a “good faith” effort shall be made to meet one or more of the following conditions: (a) with a glass of cold milk (b) with a slice of cheddar cheese weighing a minimum of ½ ounce ( c) with a large scoop of vanilla ice cream.” 

Cabot co-op member Beth Kennett from Liberty Hill Farm in Rochester VT explained in a recent interview, “Apple pie without cheddar cheese is like a hug without a squeeze,” 

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Home Made Hummus

3 to 4 freshly squeezed lemons to make 3/4 to a cup of lemon juice

a cup of sesame tahini

3 to 4 large fresh cloves of garlic with core removed

a pound (2 dry cups) of soaked and pressure cooked Garbanzo beans also called chick peas with liquid strained out and saved

sprinkles of ground cumin

salt to taste 

I puree the cooked beans with the fresh garlic in my food processor while gradually adding some of the leftover chick pea cooking liquid. Then I mix the freshly squeezed lemon juice with the tahini and slowly pour it into the food processor combining it with the garlic, and Garbanzo bean/chick peas. I add more cooking liquid if needed. Add salt to taste and a dash of cumin.

The lemon salt and garlic make a triad a perfect balance of flavors. You will know it when you hit it! 

Freshly cooked beans and freshly made lemon juice and fresh garlic make the most spectacular hummus. I prefer to make a full batch and freeze it in three small containers. It works beautifully.

serve with parboiled carrots or steamed broccoli drizzled with olive oil and adobo.

Add chipotle sauce for some spice! 

vitamins and health benefits

The Robot says: You can turn things around

You can turn things around by focusing on shifting your inner mindset, making conscious choices, and taking small but consistent actions. This involves reframing negative thoughts, finding solutions, developing resilience, and taking responsibility for your choices. 

Shift your inner mindset

• Reframe your thoughts: Separate facts from interpretations. For instance, if a colleague speaks loudly, the fact is they spoke loudly, but the interpretation that they are attacking you is a construction to be questioned.
• Focus on what you can control: Instead of dwelling on things you can't change, focus on your own actions and reactions.
• Develop resilience: Recognize that failures are a part of life and build your ability to bounce back.
• Manage your feelings: Acknowledge negative emotions but then intentionally shift your focus to things that make you feel better or more positive. 

Take action with conscious choices

• Make good decisions: Understand that choices have power. Consistently making good decisions can add positive things to your life, while poor ones can lead to negative outcomes.
• Start with small tasks: Begin each day with a completed task to build momentum.
• Take risks: Step up to challenges and take calculated risks when appropriate.
• Be an example: Confront bullies, uplift others, and don't give up, as these actions can lead to a better world. 

Seek and accept support

• Find support: Look for people who can offer support in your life.
• Be patient: Some situations are difficult to change immediately. It's okay to be patient and revisit challenging beliefs later.
• Forgive yourself: Release yourself from the tension of mistakes by practicing self-forgiveness. 

Motion is Lotion

MOVE an injury versus RICE

Let’s call it MOVE:

Movement, not rest.
Options: offer other options for cross training.
Vary rehabilitation with strength, balance and agility drills.
Ease back to activity early for emotional strength.

https://thischangedmypractice.com/move-an-injury-not-rice/ 

Forgiveness is a gift you give yourself. Maya Angelou