Plastic Surgery and Selecting a Plastic Surgeon

Plastic surgery calls for surgical reconstruction of distinct regions of the body. You may want to consider visiting plastic surgery OKC companies as a result of disease, birth defects, burns or more private and for other decorative reasons. A plastic surgeon is a well defined surgical practitioner. This can be the people’s confidence that they’re coping with among the finest plastic surgeons accessible.

Plastic surgery can help improve the way in which you look and enrich your characteristics that are initial. Whether you want to have plastic surgery due to birth defects or for private motives, the results give you an entirely different outlook on life, build your self esteem and can boost your self confidence. You can find several choices that right disfigurements or enhance your look and can improve your life.

This should function as the 1st question you ask. There’s much public confusion about certification and there are a variety of certifications available, state certification, as an example. They have been the only board as an example, that can certify in reconstructive and plastic surgery. You’ll find many individuals wanted on your operation to go easily and restrict the opportunities of any complications as a support team. Generally, your support team includes support needed to your specific process, an anesthesiologist, recovery room nursing staff, and some other technicians or trained nursing staff. Learn what and who they’re and their qualifications.

Every operation carries the possibility of danger, as an example excessive blood loss, illness, or other complications that can happen or that may be unforeseen. They are able to occur though quite uncommon with modern day plastic surgery techniques, and you need additional operation that may put an extra financial risk or weight on you when they happen it can mean. Learn what these dangers are. CosmetAssure is essentially complications insurance, and supplies Dr. Sawan’s patients with an added layer of financial protection should that uncommon complication happen. A cosmetic surgeon possesses the greatest operative abilities and carries a spotless surgical record, the greatest credentials. Know that every process changes, but understanding ahead of time can help you plan for time or arrange for any dwelling service that is added help you might need. Anesthesia is consistently among the bigger threats of any kind of operation and there are essentially 3 kinds. Be sure and cover this issue completely.

The quickest method to understand about a plastic surgeon is by standing, and the matter that assembles (or downfalls) a plastic surgeon’s standing quicker than anything is the reviews or recommendations from present patients. Your cosmetic surgeon have the capacity to demonstrate them to you if you inquire, or should have a great sampling of reviews on their web site. If the plastic surgeon you might be considering using has not received letters and cards of thanks, chances are you will not be sending them one. If possible, discover if past patients are not unhappy with the style of the attending plastic surgeon, in addition to their operation results themselves.


Finding The Right Dentist

If you reside in Oklahoma City, OK and are attempting to pick a dentist OKC that is new, you could easily face a predicament when you begin attempting to narrow the field to suit your own goals. In regards to patient/dentist ratios most of the state is under-served. Not so for Oklahoma, possibly because of the existence of the UNC Dental School that is nearby.

Because there are a lot of general dentists in Oklahoma, many choose to concentrate on a particular crowd, including kids (pediatric dentistry). But you may become confused by what services other kinds of dentists are really making accessible for you, particularly when you read the promotional materials for Oklahoma dentists. All the classifications that follow are simply regions of focus that, like pediatric dentistry, have to do with the kind of folks a Oklahoma dental practice is attempting to especially function. This is, in the end, an age of specialization, and it only makes great sense to be receptive to needs of different kinds of patients. Exactly the same strategy for selecting a dentist cannot be used in many other regions of the state of Oklahoma – particularly rural regions, where just a couple of dentists or one may be attempting to serve the needs of a complete county.

The types usually used by general dentists in the region are defined below to allow you to sort through your confusion if you reside in Oklahoma. These definitions are supplied to direct you towards making the most suitable choice possible for the situation. The definitions are informal; the American Dental Association nor officially defining most by the OK Dental Board. Except where shown in the definitions, there aren’t any special regulations that regulate them. Using the first four groups – if they have been relevant to your own needs – is among the fastest methods to narrow the area of 250 dentists. If you’ve got needs for Sedation Dentistry, the area will narrow even faster. (Oklahoma had just six NC Dental Board accredited suppliers of Oral Conscious Sedation dentistry in June 2009.)

Dentists who perform work that’s mostly aesthetic in nature – in other words, they supply services that can improve your smile. Dentists who supply added sedation services (beyond the “normal” anesthetics used by most general dentists) to help handle stress and susceptibility to pain. Successful by general dentists, the OK Dental Board controls the administration of sedation in 2009 – demanding both expertise and specific training for people who provide sedation services. There are various degrees of sedation licenses. Most patients who have sensitivity to pain or experience stress can be served by the amount referred to as Oral Conscious Sedation.

Complete Dentistry – Dentists who have an interest in being full service suppliers for his or her patients – sparing the patient/family from regular referrals. So that you can offer the more comprehensive variety of services these dentists may have extensive training. (Assess the encounter.) Along with convenience, they offer an on-going and complete comprehension of the patient (needs, tastes, expectations, general well-being) to make all facets of dental care more customized and simpler for patients. Although fast gaining popularity, this can be a comparatively new kind of practice in Oklahoma.

All general dentists have training in preventative dentistry, along with restorative processes (fillings, crowns, etc.) needed to maintain oral well-being. While cosmetic dentistry services regularly aren’t preventative dental care is likely to be partly covered by dental insurance. Dentists whose focus is on treating patients of most ages (compared to pediatric dentists). Main focus is regularly placed by family dentists on providing preventative dentistry services, rather than cosmetic dentistry services. Pick as numerous classes as you feel apply to your family’s needs or your own. Most likely, you’ll be able to find the kind(s) of dentists of interest to you personally by using an internet search engine, then research what each dentist’s variety of services and expertise is within any specified focus region.

Even in technology-informed Oklahoma, you may locate some Family Dentistry and Preventive Dentistry suppliers who don’t have sites and favor to give attention to the more “conventional” variety of general dentistry services. They may choose to restrict their listings to general on-line directory listings, or traditional print telephone marketing directories. Recall, also, that All-Inclusive Dentistry suppliers typically provide Preventive Dentistry services and Family, along with their more extensive variety of services. Use the classes identified in this post to enable you to determine which kinds of services you need – both now and later on. Narrow the subject down to some considerably smaller amount of Oklahoma dentists who are a superb fit to your requirements. Subsequently, contact the ones which look like the greatest match, and ask any additional questions which may not be replied on their sites or other advice that is made available for you .

Recall that encounter is crucial contemplate, also, as you start the final round of assessment to find the general dentist in Oklahoma suited for your needs. Assess the first training of the dentist, but also consider what kinds of additional clinical expertise the dentist received, along with the amount of years she or he has experienced private practice. From a standing point of view, how long has the dentist been in the Oklahoma region in practice? It may be helpful to ask about the amount of processes that are similar your prospective dentist has performed if your plan is to use all-inclusive or aesthetic dentistry services. As it pertains to cosmetic dentistry results surely, seems issue, but oral health and functionality are extremely crucial that you maintain during the grin improvement procedure.


Using Credit Card Tokenization

As the requirement for strong and dependable security increases and the standards and demands set out by the Payment Card Business evolve to fulfill that need, the requirement for cutting edge options may also grow. New methods to safeguard sensitive information additionally should be developed, as offenders develop new methods to attack a system. Credit card tokenization is a creative alternative according to the notion that individuals can not steel it if you do not really have it.

Standard security is proving itself to not be sufficient in this digital age. That is becoming more and more apparent as we discover more news about businesses that have endured a violation of some sort. Frequently these firms were under the belief that encryption that is easy is sufficient to shield sensitive credit card data on their own websites. Sadly, it’s lately become clear this is false. Too frequently the data security measures are handled or mishandled, and offenders can get your hands on the encryption keys or discover other loopholes and cause trouble and serious damage.

If a business does not reach conformity then they have been subject to fees, fines, and perhaps the loss in the ability to take credit cards. Credit card tokenization is quickly becoming among the greatest methods reach PCI conformity and to implement appropriate security. A criminal can not steal what you do not have as previously said. Needless to say, some of that data is needed for running trades, particularly duplicate trades. Credit card tokenization enables this to happen efficiently and rapidly, while maintaining complete security. Promptly after, an unique and haphazard number is created and returned to the retailer. Token, or this amount, is the only thing that must be saved on an internal system.

Now let us say a criminal hacks on your system while for private data that is usable. If you have used a credit card tokenization system the only thing they will discover is a set of 16 digit numbers which don’t have any significance at all. Contemplate your data. If you save sensitive information all on your own system, you happen to be the one responsible for continuously tracking that info and efficiently handling. Are you currently completely sure you’d have the capacity to find all activity that is suspicious? Have you been positively sure you had have the ability to prevent all larcenies? Credit card tokenization was designed to assist you to remove those stresses. Quit saving sensitive information all on your own system and transfer it into a system that efficiently monitored and is continuously, fixed, and upgraded.


Does Acupuncture Treatment Really Work?

Chinese medicine is responsible for several natural treatments, and acupuncture may be the best. Essentially, acupuncture works on the theory that energy facilities are contained by the body at unique, tactical points. These energy centers are subsequently linked into a specific part of the body. If you’ve got a sore knee, for instance, then the energy facility connections would be located by the acupuncturist to that knee. That is the point where quite thin needles are then added to arouse the energy facility. The result?

Pain relief is the most common, although Acupuncture can be used to treat many ailments. It is an unusual notion – adding needles into the body! But a lot of people find acupuncture very relaxing. Other research has indicated that acupuncture can help the immune system by stimulating the creation of white blood cells. It is also been revealed that Beta, Alpha and Gamma Globulin increase after acupuncture treatment, and these help in creating immune antibodies and fighting disease. Lately, acupuncture continues to be used to help individuals recovering from substance and alcohol dependency. Acupuncture centers around reducing withdrawal symptoms and cravings, tension, and causing an atmosphere of easiness.

Sports individuals at the greatest level have turned to acupuncture treatment to help enhance operation and their training. Operation is inhibited by muscle tension, and tension is released by acupuncture in both muscles and the environment tissue, as well enhancing the efficacy of the circulatory, nervous and lymphatic systems. Acupuncture also can be used manage pain and to accelerate healing rates from harm. Allergies additionally react well to acupuncture treatment. Materials that are benign can induce the immune system to overreact, ultimately causing an allergic reaction. Many allergies are activated by common environmental factors for example pollen, dust and chemicals. Lots of people also have problems with food allergies, which may be activated by wheat, milk and shellfish, among-st other matters. In some sufferers, allergy response can lead to extreme symptoms like joint pain, kidney problems and melancholy. Strengthening the immune system and detoxifying the body helps eliminate or reduce allergies.

A lot of people turn to acupuncture treatment for serious problems, like asthma, bronchitis, hypertension and ulcers. The results speak for themselves, although Western medicine fights to comprehend how acupuncture manages to be successful. Occasionally, jointly with acupuncture treatment, massage and herbal treatments are used for more long-term illnesses. Other health issues that frequently react well to acupuncture include anxiety, chronic fatigue syndrome, PMS, menopause and menstruation difficulties. Find yourself a reputable local acupuncture OKC practitioner, if you are thinking about trying acupuncture treatment and have a chat about your health problems together. This will give them the chance to to say whether they believe you can be helped by acupuncture or not.


Getting Orthodontic Braces

You’re most likely getting prepared to speak to an orthodontist Norman specialist in the event you are in need of braces. Just how much pain is involved in trying to transfer over your teeth to a fresh place? Patients have a variety of questions regarding the procedure and most could be answered by your professional. Nevertheless, here are just a couple of things that you are able to get to have as you make your path by means of this procedure happen.

Everything starts with the orthodontist. You might want to inquire further about their experiences for those who have friends which have been through braces. In the first consultation the specialist produce a recommendation and will have a look at the teeth. He’ll allow you to understand which kind of braces you need to use, the length of time you’ll need to wear them, and present you a notion of how much this all is going to cost. You find out more about what this will entail and can ask any questions which you have.

As soon as you arrive your orthodontist will most likely have them clean well yet another time before the procedure starts. Shoot an image of your grin so you will have the ability to consider just how you appeared the changes before all. This appointment will require time that are long plan accordingly. It’s more uncomfortable than other things, while most folks dread the pain included. Occasionally you’ll need to go in and make a consultation for an alteration. What this means is the wires will probably be switched to yank at your teeth in the correct way. Your orthodontist will probably make sure to remind you that is only an essential measure to produce a lovely grin although these appointments might be uneasy.

Instead of conventional braces Invisalign is being chosen by a lot of people. There is a mold of your teeth and some plastic forms are manufactured to reshape your teeth. They can be worn all the time however, you can take them outside to do things like shoot photos and to eat. Most folks can not tell that braces are being worn by you but important changes are taking place.

10 Simple Ways to Actually Enjoy Running

10 Simple Ways to Actually Enjoy Running

Though he’s now a pro trail runner—a two-time national champion, in fact—David Roche didn’t naturally love the sport. “I will always remember my first run when I went out the door, got 200 yards, and had to stop because I was so winded,” he says. “I was sore for three days afterward.”

The more he ran, the easier—and more fun—it felt. Eventually, he quit his job as an attorney to run, coach a team called Some Work, All Play, and write a forthcoming book (with his co-coach and wife Megan) called The Happy Runner Project.

“You don’t have to run—but if you’re going to run, it should be joyful,” Roche says. And even if you don’t plan to leave corporate life for the trails, you can still reap running’s emotional and physical rewards, he believes. “Definitely, anyone can enjoy it, and anyone can improve by massive amounts.” Here’s how to do both.

Slow down

Most new runners start off at a sprint and quickly flame out, much the way Roche did. Now, he knows better. “If it hurts, you’re going too hard,” he says. Your body needs time to both develop aerobic fitness and adapt to the impact and repetitive motions running involves.

When you first start out, alternate easy running and walking—say, a minute of each. Each week, adjust your intervals (running more, walking less) until you’re steadily jogging. Even then, don’t judge yourself on pace; instead, run by effort, and keep things relaxed. “Listen to your body,” he says.

Then, pick up the pace

That said, steady slogging can quickly grow monotonous. Once you’ve logged a few continuous runs, try adding in bursts of speed—20 to 30 seconds of faster running followed by at least a minute of slower running. Or, find a hill and run up it quickly, then slowly jog back down. Start with two to four bursts or hills, then build up week by week. Besides making time pass more quickly, these short, hard efforts boost your heart rate and help reduce your injury risk.

RELATED: How to Start Running Without Getting Hurt, According to Pros

Turn on some tunes

Music can literally move you. In a small study in the Journal of Strength & Conditioning Research, runners clocked a speedier 5K with less effort when listening to either calm or upbeat melodies. Pro runner and coach Kaitlin Gregg Goodman (find her online at Running Joyfully) chooses different songs for different purposes: “relaxed if you’re trying to chill out on an easy day, a pump-up playlist for hard workouts,” she says.

Podcasts work too, and often come in workout-friendly 30- to 45-minute episodes (one of Roche’s favorites is NPR’s How I Built This). Note: If you’re running outside, consider using just one earbud to stay aware of your surroundings.

Grab a buddy

Running friends make the miles fly by, Roche says. And there’s no better way to multitask than catching up while you get your miles in. Can’t find a pal who’s game to stride with you? Search online or head to your local running store to seek out group runs; they often leave from stores, bars, and gyms. You might meet a brand-new friend who’s just your pace.

Focus your mind

Though training partners and music may serve as welcome distractions, actually tuning in to what you’re doing can also help you enjoy it more, notes Mackenzie L. Havey, a Minneapolis runner and coach and author of Mindful Running. “Research shows that mindful athletes tend to exhibit greater optimism, higher self-confidence, and less anxiety,” she says.

To start, spend the first few steps of your run doing a full scan of your body, mind, and the world around you, she recommends. Notice the feeling of your feet hitting the ground, the sound of birds chirping, the top three thoughts in your head. If you notice your mind wander—and you will—gently bring it back to the present moment. “You’ll find that fully immersing yourself in the run by focusing on your environment, body, and mind boosts enjoyment, even on the days you’re feeling less than inspired to work out,” she says.

RELATED: 5 Running Mistakes Beginners Always Make

Reframe your self-talk

Paying bills, feeding your kids, booking doctor’s visits—there’s plenty in life you have to do. Running, on the other hand, is a conscious choice you’re making to improve your health, fitness, and well-being. “I really like to say that it’s an opportunity, not an obligation,” Gregg Goodman says. Revel in the chance to test your limits, zap stress, and escape the day-to-day pressure of a busy life.

Bottle the beauty

When the going gets tough, focus on the splendor all around you. “It could be the way the leaves have fallen on the path or passing a child learning to ride a bike, or—my favorite—dog spotting,” says Chris Mosier, a four-time member of Team USA in duathlon and triathlon and a coach in Chicago. He always advises his athletes to keep an eye out for inspiring sights along their routes.

Extend those positive vibes by writing down the things you’re grateful for on the run (say, how fresh your legs felt or how fortunate you are to live near a running path) on slips of paper. Fold them up and put them in a used water bottle, Havey recommends. Pull them out when you’re lacking motivation—and over time, you’ll likely find yourself more tuned in to a sense of gratitude from the moment you lace up your running shoes.

RELATED: 11 Rules of Running Buddy Etiquette

Rethink your route

Gregg Goodman often notices runners retracing the exact same routes day in and day out. “I’ll put in their log: Your assignment for today is an exploration run,” she says. Bypassing your well-trod boulevard and seeking out a new sidewalk, path, or park adds an element of excitement to your routine. Another option is a destination run, a point-to-point course that ends up somewhere fun like a coffee shop or bookstore. Just take your phone and use a ride-sharing app to catch a lift home.

Time travel

On days when you can’t quite convince yourself that you like running, remind yourself of how good you’ll feel when you’re finished. “After the morning run, I’m going to be happier, I’ll be more productive, and my husband says I’m a better spouse,” Gregg Goodman says. “It’s like having coffee—we’re all much better people after coffee.”

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Make it meaningful

Give your running purpose by setting a specific target, like completing a 5K or improving upon last year’s time. Reflecting on how much that goal means to you can help you appreciate every step in the process, Gregg Goodman says.

You can also dedicate your miles to a loved one who can no longer run, raise money for a charity, or pace a friend in an event that’s meaningful to him or her. “Sometimes running can feel like a pretty selfish endeavor,” Gregg Goodman says. “Making it bigger than yourself can bring that joy back.”

5 Simple Things You Can Do on a Plane to Avoid a Stiff Neck, Sore Back, and Dead Butt

5 Simple Things You Can Do on a Plane to Avoid a Stiff Neck, Sore Back, and Dead Butt

While summer travel often means plenty of fun and excitement, being stuck in 22B for hours on end can also trigger a slew of aches and pains (from a tight neck to a dead butt). According to Leah Dugas, a Tier X coach at Equinox Beverly Hills, the muscular woes of air travel all tend to boil down to one thing: a lack of movement. But fortunately, there are a few simple stretches you can do at 36,000 feet to help ease and prevent discomfort, so you can enjoy every second of your vacay to the fullest.

If you have a stiff neck or upper back

Slouch with your back rounded forward from take off to touchdown, and you’re going to feel it later, says Dugas. If you don’t use the full range of motion in your joints, you will lose it. “This even happens temporarily when sitting for long periods of time, and results in stiffness,” says Dugas.

To maintain your full range of motion, every 30 to 60 minutes, look over each shoulder three to five times; look up and down three to five times; and tilt your head left to right three to five times. Roll your head in circles three to five times in each direction as well.

For your upper back, from a seated position, side-bend at your rib cage and reach your hands overhead—as long as your seat mates aren’t too close. If they are, cross your arms and grab onto opposite shoulders. This keeps the thoracic spine mobile, and its attaching muscles active, Dugas explains. 

RELATED: How to Get a Decent Workout in While You’re Waiting at an Airport

If you have an achy lower back

Your low back isn’t meant to be loaded in a seated position for several hours running. “Sitting is not a position found in nature. We’re meant to squat,” Dugas says.

“Sitting up tall without the back support from a chair, or sitting on an exercise ball can keep the core more active while sitting,” she adds. Crammed plane seats, on the other hand, can render the core inactivate. Over time, putting your spine and the surrounding muscles under stress without core support can result in lower back pain.

Sidestep the problem by setting alarms on your phone at least every hour to get up and walk around. The key to preventing the pain is simply not loading your back for so long, Dugas says. Walking around unloads your spin, reactivating your trunk stabilizers. “When you sit down you’ll have increased core activation from moving,” she notes. But this activation wanes over time—hence the need to repeat every hour!

RELATED: How To Use a Foam Roller To Roll Out Your Back

If you have tight hips

A seated position leaves your hip flexors locked in a flexed, shortened position, increasing muscle tension, Dugas explains.

Standing up in the aisle, clasping your hands together, and grabbing onto one knee while pulling it tight to your chest, keeping the bottom leg extended straight can help. Hold the position for three seconds or so, and alternate legs. “This moves the hips through full flexion and extension to maintain range of motion,” Dugas explains.

If you have a sore booty

Coined ‘dead butt syndrome,’ an achy rear is actually a dysfunction of the gluteus medius muscle, says Dugas. Sitting on your behind for too long can render the glutes inactive, causing pain as other muscles compensate for the loss. “The body is giving you a sign that it’s unhappy or irritated by what you’ve been doing (in this case, sitting) and it wants you to change something,” explains Dugas.

Get your glutes to fire by standing in the aisle on one leg and hinging forward to reach your fingertips toward your standing knee or ankle, keeping your spine straight, suggests Dugas. (Your non-standing leg should extend behind you. Imagine you are doing a single-leg deadlift without weight.) Alternate legs.

Similarly to how you activate your core by simply walking, your glutes will be more active when you sit after this move. But you know the deal: repetition is key!

RELATED: 6 Pre-Flight Stretches to Do in Your Hotel Room to Help Prevent Blood Clots

To keep blood from pooling in your legs

You’ve likely heard of the slightly increased risk of Deep Vein Thrombosis (DVT)—a blood clot that develops usually in the legs and can travel up the body to areas like the lungs—while flying. While the risk is low, making a few strides up and down the aisle every 60 minutes or so can slash it even more. Walking is one of the best ways to encourage blood flow and circulations all over the body, says Dugas. 

Pinned in the window seat next to a sleeper, and can’t get up as often as you’d like? Pack a mini trigger point ball in your carry-on (like this one or this one) to roll out your feet, helping promote blood and lymph circulation.

Here’s What You Should Do If You See a Bear—Whether You’re on the Trail or in Your Backyard

Here’s What You Should Do If You See a Bear—Whether You’re on the Trail or in Your Backyard

The following advice is excerpted from LOOK BIG: And Other Tips for Surviving Animal Encounters of All Kinds ($15,

It’s awe inspiring, if terrifying, to see bears in the wild. It’s also rather jarring to watch them crawl up the carpeted stairs of a ski condo while a guy hiding in the closet films it on his phone, then posts it on YouTube.

There are countless home videos like these online of bears where they shouldn’t be: climbing over a car windshield while a baby screams in the backseat; throwing a pool party in Connecticut, which was cute, in a NIMBY kind of way. There was also a recent incident at Lake Tahoe, not online, unfortunately: a tray of pot brownies, just out of the oven, left cooling on the windowsill while everyone went out for a walk. When the people returned, they found that the bear, like Goldilocks, had eaten them all up.

Encounters with black bears are on the rise, says Ann Bryant, director of the Lake Tahoe–based BEAR League. “Twenty years ago, we’d get five calls a day; now we get two hundred,” she says: there are more tourists, more locals living among the bears—­then leaving windows open, food out, trashcans filled—­and never learning how to properly live with them.

“Fifty percent of the time, we coach idiots,” says Bryant. Like the dad who smeared peanut butter on his toddler’s nose, then waited for a bear to lick it off (photo op, he’d explained) or the dude who left a cookie trail leading from his backyard to his couch because he thought it’d be fun to, you know, film a bear eating cookies while watching TV.

Please don’t feed the bears! When they get too used to humans, they become a danger to themselves and us.

RELATED: 50 Day Hikes You Must Add to Your Bucket List

What to do if you see a bear

In a heavily human place like Tahoe or Whistler, if a black bear is on your turf (deck, driveway, campground), it’s simple, says Bryant. Be inhospitable. Clap, stomp, pound the window, yell. It’ll flee. Squirt guns, beach balls, small stones (thrown at its butt) help scare it off, too. “Black bears are big chickens,” she promises.

However, if you see a black bear or grizzly in the wild, on its own turf, it’s more complicated. Be respectful, a good guest. The number-one rule, according to Dan LeGrandeur of Alberta-­based Bear Scare: Stay calm (uh, okay). Don’t scream or turn your back. DO NOT RUN; it will chase you (bears can motor up to 35 mph). Give it space. Say hello, out loud, in your most soothing yoga teacher voice—­“Hi, bear. I’m human. Get the hell out of here, please,” while slooowly backing away in the direction from which you came.

It’s not about whether a bear is black or brown (and black bears can be brown, by the way), but how a bear is behaving, says LeGrandeur. “Read its signals.”

It’s either scared and asking you to go away (defensive) or wants to kill you and eat you (predatory). No pressure, but you need to figure that out fast.

Defensive bear behavior: Ears back, paws swatting, jaw clacking, huffing. Black bear cubs may climb a tree.

Your behavior: Retreat gradually while turned sideways and avoiding eye contact. Appear as unthreatening as you know you are.

Predatory bear behavior: Ears forward, head up, staring at you, quietly stalking.

Your behavior: Look big. Lock eyes. Shout. Throw stuff. Be intimidating; let it know who’s, supposedly, boss.

There’s a good chance the bear will leave. If it doesn’t and charges? “%#@&.” If it’s defensive—­most are—it’s bluffing. Probably. “At that point, it’s a hope and a prayer,” admits LeGrandeur.

“Every muscle in your body is telling you otherwise, but DO NOT RUN.” Instead, stand your ground and bust out the bear spray—­98% of people who use it (properly) are unscathed. Comforting.

RELATED: The 50 Best Bike Rides in America, State by State

If a bear lays its paws on you . . .

Mama black bear or mama grizzly defending her cubs: Play dead.

Male black bear: Fight back, usually.

Male grizzly: It depends. Is the bear defensive? Play dead. Predatory? Fight for your life.

Reprinted from LOOK BIG: And Other Tips for Surviving Animal Encounters of All Kinds Copyright © 2018 by Rachel Levin. Published by Ten Speed Press, an imprint of Penguin Random House LLC.

Ballerina Ingrid Silva on Unraveling Stereotypes: ‘I Can Still Look Classical and Elegant With My Natural Hair’


Ballerina Ingrid Silva on Unraveling Stereotypes: ‘I Can Still Look Classical and Elegant With My Natural Hair’  

This interview is part of Health’s #RealLifeStrong series, where we are celebrating women who represent strength, resilience, and grace.

Ingrid Silva is turning the stereotype of a ballerina body on its head. Here, the 29-year-old—who’s currently in her sixth season at the Dance Theatre of Harlem in New York City—opens up about being the only black girl in her ballet class, forging her own career path, and why representation matters.

Did you always know you’d become a ballerina?

Growing up in Brazil, I wanted to be a swimmer so badly. I started ballet relatively late, when I was 8 years old, and I never saw myself dancing [long-term]. When I was 11, I went to one of the biggest dance schools in Brazil, and I met a teacher who sparked more of a love of dance in me. The challenges—and how every day I accomplished something different—were magnetizing for me. Ballet was taking up so much of my life, I decided to just invest in it.

At 17, you left Rio de Janeiro to study at the Dance Theatre of Harlem. What inspired you to go to New York?

I knew it was a great opportunity, but my mom was with me every step of the way, guiding me through it. I didn’t want to go. When you’re young and you get these opportunities, it’s hard to think as far ahead as the people around you. I did see a future for myself in dance. But I didn’t imagine it would get to where it is now. I would never dream of that.

What was it like to move so far from home?

When I first got here, I learned English, I learned the culture. I had to fight even more for the things that I wanted, especially being an international dancer. Just finding my space in myself and in the company, and growing as a woman and as a person, it was such a challenge. I could barely communicate, so I was lonely. I was sad. I wanted to go back for the first few days. But I always had my family’s support.

You’ve carved your own path in an industry known for its extremely strict standards—how did you do it?

People see ballerinas as a typical white, skinny, tall girl. It’s so much more than that. When I arrived at Dance Theatre of Harlem I felt very welcome. I felt like I found people who looked like me. I felt like I was where I belonged. In Brazil, there wasn’t much diversity. I was the only black ballerina in my class! And when I came to America, in this company, I was just one more.

Did that make you feel empowered to be yourself?

There are certain standards to dance that you have to follow—ballet is very specific, and you have to look formal, and you have to look a certain way. I think for me, it was more finding a way to look classical and elegant as a ballet dancer, but also look like me. I can still look classical and elegant with my natural hair. I can be classical and elegant with my own body. That was empowering.

Do you feel a responsibility to help other young dancers reach the same conclusion?

I mentor through an organization called Brown Girls Do Ballet. In my generation, I didn’t have anyone I could relate to and look up to. These girls can see me dance, or online, or in a magazine, and they see that it’s possible. And that’s where I think that representation matters. It’s not even about your body type, or your skin color. It’s about finding someone who inspires you. That’s my goal—to connect with people and help change their lives, even if it’s just through a conversation.

How do you deal with career hurdles these days?

I feel like the ballet career is going to be hard forever. You always want to be a better “you” every day. And you want to be perfect, which doesn’t exist. But one thing is important: to be consistent. And right now, I’m trying to be consistent more and more. That’s different than being perfect, because we’ll never be perfect.

What is your advice to for handling setbacks, and moments of self-doubt?

I remember that just because something doesn’t work one day, doesn’t mean it won’t work the next. And yes, you’re going to get frustrated, but personally, I started learning how to deal with my emotions. When I was young, when things wouldn’t go right in ballet, I would go home and cry. My dad once asked, “Why do you always get so upset? If it makes you so sad, why don’t you quit?” And the answer was that I could never see myself doing anything else. Growing up now, even when I get frustrated, I understand: Hey, it didn’t work today. You can do better tomorrow.

We want to hear about more #RealLifeStrong women. Nominate yourself—or a friend or family member—here. We’ll be sharing the most inspiring stories we receive in the months ahead.

How to Harness Your Mental Strength, According to Marathon Record Holder Deena Kastor

How to Harness Your Mental Strength, According to Marathon Record Holder Deena Kastor

When it comes to running, or any fitness feat for that matter, it’s not just about how well your body performs; it’s also about your mental strength. And that is exactly what Olympic bronze medalist and long-distance runner Deena Kastor, 45, talks about in her new memoir, Let Your Mind Run ($27;, on bookshelves today.

“Our choices, thoughts, and perspectives are the drivers of our physical ability,” explains Kastor, who is racing the Boston Marathon next week. “A pessimist might have the ability to reach their goals, but decades of positive psychology would support that optimism makes reaching your goals easier—and may also give you the ability to reach beyond what you’ve ever expected out of yourself.” Here, Kastor shares some of the mindfulness techniques she’s learned over the miles.

On training holistically

“There are so many training programs out there that talk about mile repeats, tempo runs, long runs. I thought that my greatest asset was my mind, and learning how to cultivate it. All the talent in the world isn’t going to get you anywhere because we need to pay equal attention to our minds and our bodies. So many of us obsess about training plans and what is going to get us to that finish line, and I will tell you now that the physical training is not going to reach your potential if you are not cultivating a strong mind to get there.”

On tuning into your thoughts

“We produce over 50,000 thoughts a day that shape our perspective, our voice, and our actions. I take advantage of all of these thoughts to ensure they are leading me in the direction I want to go. First, I pay attention by listening to my mind’s reaction, and then, I analyze how I might shape the thought to strengthen me.”

On the power of gratitude

“Instead of dreading a difficult task such as training or deadlines, I think of how grateful I am for the opportunity to extend my limits or share my perspective.”

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On being accountable

“Sometimes when I’m challenged, I can easily justify compromising. But it’s not just about the immediate goal, and more about creating mental habits of persistence, resilience and commitment. In training, every time I choose courage over fear, or persistence in the wake of challenge, I know I am building myself more capable to handle challenges in life.”

On always learning

“What I learned throughout the years of trying to twist my thoughts and be better, stronger, more grateful—all these attributes of positivity that have helped fuel me is that that the process is never-ending. Even on a flight delay coming out to Washington earlier this week, my first thought was, ‘Damn it!’ But then I was like, ‘Oh, now I can try that café I passed.’ And so it’s just always twisting that, and running has taught me that. But, it is certainly most valuable in life.”

On embracing struggle

“That struggle in the marathon is my favorite part of the race. When it gets there, my first thought is ‘Oh no,’ and then I remember this is where I get to do my best work. This is where I get to shine and get better, be better than the person I am in this moment. I get to push my physical boundaries, my mental limits; and I really have fun in those moments. And sometimes it just takes telling yourself that you can get to the next mile, and when the next mile seems unbearable, it’s the next light post, and when that doesn’t seem possible, you say ‘OK how about one step at a type.’ And when that seems excruciating, you think ‘let’s look at the signs everyone is holding on the sidelines and completely distract yourself.’ So it is just working through all of those tools to try and get to that place that gets you to the finish line. And sometimes you have that epiphany and feel amazing and sometimes you just keep working until you get to the finish line—and you get the to end result that you are working toward nonetheless.”

RELATED: 4 Ways to Stay Safe When You’re Running Alone

On finding the positive in negative

“I remember thinking about how disappointed I was after a race—and long ago, I used to own that disappointment, and disappointment meant I was a failure. And it took some twists and turns, and now disappointment means to me that I really care, and I know I have better in me, and let’s get to better and how do we do that. So it’s just showing that some of these negative terms in our lives could actually be rooted in positive meaning that can be springboards for you. A lot of it has to do with having a growth mindset versus a fixed mindset. Like disappointment means this is as good as I am and I am a failure, whereas disappointment can mean you want to do better, this is where I am, how can I go after it and get better from this moment. What you did wrong, what you did right, and then move on from it.”

On owning your power

“Our minds are shapeable, trainable, and deserve the same, if not more attention than our physical bodies.”

On sharing your gifts

“In the dedication of my book, I dedicated it to my coach, Joe Vigil, at the time. He was my first professional coach and he coached me for eight years. He taught me that the value of everything that we have, all that we possess—whether time, money, knowledge, food—the value of it increases exponentially the moment it is shared, and I love that. If you have an abundant harvest in your garden, there is nothing better than sitting around the table and preparing beautiful meals to share with family and friends. When your days are busy, there is nothing like sitting down and sharing a cappuccino with a friend who is also trying to find time to connect. With all that we know, the truths that we find through running, life, our work—sharing that with others is such a valuable and empowering process.”