Better Health 4 U

04/18/2020

covid-19's impact of people living with autoimmune diseases

At our Autoimmune and Chronic Pain Support Virtual Group Meeting on April 14th, we had 13 members on the conference call. The discussion subjects were centered on how we are managing Covid-19 and stay at home restrictions.

03/15/2020

20 Best Foods for Fighting Inflammation

Eating a balance largely plant based diet is extremely important for people living with autoimmune disease and chronic pain.

On the internet I found a list of 20 best foods for fighting inflammation. Each item on the list I added a brief description of the why each food item fights inflammation.

The 20 best foods for fighting inflammation is listed in a form of a survey. The survey idea is for you to review each of the 20 food items listed. At the same time think about how often you eat these 20 best foods in a typical week.

Total your score and compare your score to what I consider to be a healthy diet lifestyle.

Included are basic measurements of serving sizes.

There is also a list of foods to avoid or minimize because they cause inflammation.

_______ 1. Whole grains: Eat these to gain more fiber, which has been associated with fewer signs of inflammation. They also have a lower glycemic index, for those watching blood sugar levels. (oatmeal, wild rice, quinoa)
_______ 2. Berries and tart cherries: Fruit in general is high in antioxidants, and berries in particular have anti-inflammatory properties because they contain healthy polyphenols and anthocyanins. (blueberries, blackberries, raspberries)
_______ 3. Olive oil: This plant-based fat is great for a heart-healthy diet and contains healthy oleic acid. It’s also delicious and fits in well with the Mediterranean diet.
_______ 4. Cruciferous vegetables: Vegetables in the cabbage family contain numerous nutrients, including antioxidants, which protect the body from the free radicals which can prompt inflammation. (kale, cauliflower, broccoli, brussels sprouts)
_______ 5. Fatty fish: Cold-water fish like salmon and sardines contain omega-3 fatty acids, which have significant anti-inflammatory properties if eaten a few times a week. Those who don’t like fish may want to consider fish oil supplements instead. (salmon, albacore tuna, sardines, herring)
_______ 6. Tomatoes: Tomatoes are rich in lycopene, an antioxidant that may reduce inflammation in the lungs and elsewhere in the body.
_______ 7. Peppers: These, too, contain antioxidants: in this case, vitamin C. They also contain capsaicin, a chemical which reduces inflammation. Those with rheumatoid arthritis may want to be careful, though, with peppers, tomatoes and other members of the nightshade family.
_______ 8. Leafy greens: Spinach, kale and other dark leafy greens contain an abundance of healthy compounds including vitamin E, calcium, iron, and phytochemicals that help reduce inflammation. (kale, microgreens, spinach)
_______ 9. Apples: Apples, like most other fruits, contain healthy phytonutrients that help protect against age-related diseases.
_______ 10. Nuts: Walnuts contain omega-3s, almonds and macadamias contain oleic acid, and nearly all nuts contain antioxidants — key ingredients in helping the body fight inflammation. Many nuts and their oils are also considered healthy fats.
_______ 11. Garlic and onions: Besides being delicious, garlic and onions contain anti-inflammatory chemicals like the antioxidant quercetin, which naturally inhibits histamine.
_______ 12. Soy and soybeans: Soy-based foods contain a high amount of vegetable-based protein, as well as isoflavones, which may help reduce inflammation in women. Avoid highly processed soy that may contain additives, and go for tofu, soymilk, and edamame.
_______ 13. Ginger and turmeric: These two spices often found in Indian food have anti-inflammatory properties. Turmeric contains curcumin, a particularly potent anti-inflammatory compound. If these flavors don’t appeal to you, try supplements.
_______ 14. Carrots: Carrots are rich in the antioxidant beta-carotene, which helps reduce free radicals in the body.
_______ 15. Low-fat dairy: Dairy can prompt inflammation in certain sensitive people, but high-quality and low-fat dairy products like good cheese and yogurt are an excellent source of protein, probiotics, and calcium.
_______ 16. Beets: Beets are one of those colorful vegetables with ample fiber, vitamin C, and phytonutrients.
_______ 17. Orange winter squash: Like carrots, orange winter squashes like the sweet butternut squash contain plenty of the antioxidant beta carotene.
_______ 18. Beans: Particularly important for those who eat little or no animal protein, beans contain lots of vegetable protein as well as fiber. (black, garbanzo)
_______ 19: Sweet Potatoes: Another healthy carbohydrate, sweet potatoes also contain fiber, antioxidants, and the phytonutrient beta carotene.
_______ 20: Tea: White, green, and oolong tea in particular contain phytonutrients and flavonoids which help reduce inflammation.
________________________________________

======= TOTAL SCORE (50+ healthy eater, 35-50 could be a better, 0-34 needs lots of help)

Serving Sizes: How to measure out the correct serving sizes of fruits and vegetables:

• One cup of chopped raw fruits or vegetables is a woman's fist or a baseball
• One medium apple or orange is a tennis ball
• One-quarter cup of dried fruit or nuts is a golf ball or small handful
• One cup of lettuce is four leaves (Romaine lettuce)
• One medium baked potato is a computer mouse
• Olive oil is 1 tablespoon

5 FOODS to AVOID

1. Consuming a diet high in SUGAR AND HIGH FRUCTOSE CORN SYRUP drives inflammation that can lead to disease. It may also counteract the anti-inflammatory effects of omega-3 fatty acids.
2. Consuming artificial TRANS FATS may increase inflammation and your risk of several diseases, including heart disease.
3. High fiber, unprocessed carbs are healthy, but REFINED CARBS raise blood sugar levels and promote inflammation that may lead to disease.
4. Heavy ALCOHOL consumption may increase inflammation and lead to a "leaky gut" that drives inflammation throughout your body.
5. Some studies suggest that VEGETABLE OIL’S HIGH OMEGA-6 fatty acid content may promote inflammation when consumed in high amounts.
6. PROCESSED MEAT is high in inflammatory compounds like AGEs, and its strong association with colon cancer may partly be due to an inflammatory response.

03/15/2020

Living with Chronic Inflammation and avoiding Corona-virus

These are unprecedented times we are living in right now. Living with chronic inflammation puts us into a high risk category subject to severe consequences should we be infected with the COVID-19 disease.

Already our immune system is working overtime to reduce inflammation in our bodies. Or the medications we take are suppressing our immune system. Therefore it is extremely important that we do all we can to strengthen our immune system.

Here are eight ways to strengthen our immune system:

1. eat a balanced largely plant based diet
2. exercise moderately 30 to 60 minutes each day
3. avoid harmful foods like sugary, refined and processed foods that impair immunity
4. get plenty of sleep ideally 7 to 8 hours each night
5. hydrate by drinking three to five 8 ounce glasses of water each day
6. get fresh air and some sunlight by going outside for 20 to 30 minutes each day
7. minimize or manage stress by exercising, doing yoga or meditation
8. consider hydrotherapy (hot then cold shower) stimulates antibodies against viral infections

01/21/2020

Importance of New Year’s Resolutions and how to make them work for you!

Did you make any new year's resolutions this year? If you did, you have this in common with about 45% of American adults.

Another year is ending and many of us are gathering up our willpower for a brand new set of New Year’s resolutions. But what have we learned from past experience? A large number, if not the majority, of previous resolutions were probably broken in weeks, days, or even hours.

However, you are better off making a New Year’s Resolution than not? Statistically 45% of Americans make a New Year’s goal. Of these goal makers 25% are successful in making at least one change for good. So no matter how you look at it, it is better to make a resolution than not.

So, how can you be more successful? Here are some easy ways to set yourself on the path to success:

1. Keep your resolutions simple.
Sometimes people find themselves aiming for an overhaul of their entire lifestyle. This is simply a recipe for disappointment and guilt. It may be understandable, when self-improvement is on our mind, but experience shows that self-improvement can’t be achieved all at once. The best approach is to focus clearly on one or two of your most important goals.

2. Choose carefully.
You might concentrate on those self-improvements that will have the greatest impact on your happiness, health and wellbeing. For example, reducing eating sweets will obviously improve your health, give you a sense of pride and make you happy.

3. Be realistic.
Don’t aim too high or ignore reality. Consider your previous experience with resolutions. What led to failure then? It may be that you resolved to lose too much weight. Remember, there will always be more opportunities to start on the next phase, so set realistic goals. You may instead set clear short-term goals on your way to a big achievement.

4. Create bite-sized portions.
Break goals down to controllable chunks. For instances, you may in the long term lose 30 lbs. Instead set a goal to lose 1 lb. a week over the next 4 weeks. This is perhaps the most essential ingredient for success. The more short term planning you do now; the more likely you are to get there in the long-term.

5. Plan a time-frame.
The time-frame is vital for motivation. Measure your short-term progress towards the ultimate long-term goal.

6. Make notes.
Write down the details of your resolutions in a notebook including why you wish to make a change. Remembering your motivations, your “why, is important to your success.

7. Treat yourself.
When reaching your short-term goal, a vital feature should be the rewards and treats you will give yourself at those all-important milestones.

8. Receive support.
It is at such times, when you’ve temporarily fallen off the wagon, that your support network is crucial. Carefully choose those people around you who have shown themselves to be trustworthy, supportive friends and explain your plans. Let them know of ways they can help when the going gets tough, and if they’re truly caring they’ll know the right things to say during the hard times.

9. Don’t give up!
Do bear in mind that a slip-up is almost inevitable at some point. You must not let this become an excuse to give up. When it happens you will need to draw on your reserves of self-belief and strengths. Feel proud of your past achievements and don’t become critical of yourself. People with higher self-esteem and confidence are in a much better position to succeed. So forgive yourself and say “I’m starting again now!”

10. Put yourself in charge.
These achievements are under your control. People can advise and support you but it’s your actions which need to change to see the results you want. Having a strong sense of control over your life is necessary to stick with your plans.

11. Can’t do it yourself?
Consider seeking the services of a health and wellness coach who will partner with you on your journey toward a healthier lifestyle.

01/04/2020

At our last Autoimmune and Chronic Pain Support Group meeting we began to answer the question, (WHAT IS SPIRITUALITY?), as it relates to our life, past experiences and why it is important to our wellness in the future.

Spirituality is the way we find meaning, purpose, hope, comfort, and inner peace in our life. Many of us may find spirituality through religion. Some of us may find it through music, art, or a connection with nature. And some of us may find spirituality in our values and principles.

How is spirituality related to health?

No one really knows for sure how spirituality is related to our health. However, recent research is saying that our body, mind, and spirit are connected. The health of any one of these foundations appears to affect the others.
Some research shows a positive connection between our beliefs and our sense of well-being. Positive beliefs, comfort, and the strength gained from religion, meditation, and prayer can contribute to our individual sense of well-being. These positive benefits may even promote healing and calm chronic inflammation. Improving our spiritual health may not cure our illness, but it may help us feel better. Well-developed personal spirituality may also prevent some of our health issues and help us cope better with our illnesses, chronic pain, stress, or death.

Path to improved spiritual health

If we want to improve our spiritual health, we may want to try the following ideas. However, remember that everyone is different. What works for me may not work for you. Do what is comfortable for you.

• Identify the things in our life that give us a sense of inner peace, comfort, strength, love, and connection.
• Explore our spiritual core by ourselves “what is my purpose?”, “what do I value most?”.
• Look for deeper meanings in our life can help us achieve a happy and healthy life.
• Yoga can help lower stress, boost immune system, lower blood pressure as well as anxiety, depression, fatigue and insomnia.
• Think positively focuses our mind to a happy, healthy place.
• Set aside time every day to do the things that help us spiritually. These things may include doing community service or volunteer work, praying, meditating, singing devotional songs, reading inspirational books, taking nature walks, having quiet time for thinking, doing yoga, playing a sport, or attending religious services.

“Create a life that feels good on the inside, not just one that looks good on the outside.” unknown

Written by Mark Thuer, National Board Certified Health and Wellness Coach, partners with people who needs help making permanent lifestyle changes. For more information contact Mark at markthuer@yahoo.com or call 609-315-2283.

11/13/2019

Over the past couple of support group meetings functional medicine was introduced and discussed.

According to Dr. Mark Hyman, MD “Functional Medicine seeks to identify and address the root causes of disease and views the body as one integrated system, not a collection of independent organs divided up by medical specialties. Functional Medicine treats the whole system, not just the symptoms.”

So functional medicine is quickly becoming the new health buzz just like CBD oils have been for most of the year. Functional medicine has been touted to help prevent and even reverse the onset of dementia, specifically the dreaded Alzheimer’s disease. The program designed by Dale, E. Bredesen, MD is described in detail in his latest best seller “the End of Alzheimer’s”. The protocol is comprehensive.
But there is a lot of controversy over the scientific evidence to support functional medicine. Without true clinical trials as prescriptions are required to perform, some say the theory is unproven. Or is it?

The writer of this article believes we all should be the judge by doing your own investigation and research. In doing so you will quickly realize that there are significant numbers of the elements included in functional medicine protocol that you may consider valid. This article will enumerate some of the elements of functional medicine this writer believes are worthy of consideration.

Inflammation

Chronic inflammation leads to cardiovascular disease, cancer, arthritis, accelerates aging and Alzheimer’s. Our bodies are constantly exposed to potential invaders such as viruses, bacteria, fungi, and parasites. Inflammatory responses could also be triggered by the foods we eat such as Trans fats, gluten, dairy and sugar. Our bodies’ responses to these potential invaders are to fight infections. However, continuous inflammatory responses to potential infections are the problem. Those of us living with autoimmune disease and chronic pain generally are living with chronic inflammation. So preventing chronic inflammation is most important for us.
What can we do?

Diet

At our support group meetings we have spent a lot of time discussing the importance of eating whole foods. We recognize that each of us possess a unique body so no one diet or no one set of foods will remedy our health issues. Instead we should emphasize that each of us should experiment with our own diet choices. Generally most health related organizations and associations recommend a diet with emphasis on plant based foods such as vegetables, fruits, nuts, whole grains, herbs and legumes with some disease specific modifications. You will find certain foods are classified as anti-inflammatory such spinach, kale, berries, turmeric and cinnamon. So starting with making changes to our diet is an excellent beginning toward control of our chronic pain. My personal recommendation is the DASH diet, a Mediterranean based diet. Look it up.

Functional Medicine Protocol

Your independent research of functional medicine will include the writings of such advocates as Dr. Dale Bredesen, Dr. Mark Hyman, Dr. Frank Lipman and Dr. Josh Axe. Some of the criticism I have heard is that these medical professionals are merely selling their services and supplements for another health related fad. Only you should be the judge. But there may be some real benefits of what they say and practice. Based upon the book written by Dr. Bredesen, “The End of Alzheimer’s”, the protocol he recommends to prevent or reverse dementia he includes the following tests and lifestyle routines..

• Test for ApoE4 (apolipoprotein E), the strongest known genetic risk factor for Alzheimer’s. Carrying one ApoE4 inherited from one parent increases our lifetime risk of Alzheimer’s to well about 30%. Carrying two ApoE4 genes inherited from both parents increase our risk for Alzheimer’s to 90%. People who carry no ApoE4 gene the risk is about 9%. This test is included in the 23andMe Health and Ancestry DNA test which can be purchased for less than $200. Some of the health predispositions included in the 23andMe genetic analysis are Type 2 diabetes, breast cancer, late-onset Alzheimer’s disease, Parkinson’s disease and at least 10 other health issues. Is it worth a couple of hundred dollars to know?

• Homocysteine is a maker for inflammation and a contributor to Alzheimer’s disease and if tested should be below 6. Homocysteine comes from eating foods with the amino acid methionine such as nuts, beef, lamb, cheese, turkey, pork fish, shellfish, soy, eggs, dairy and beans. These foods should be minimal in your diet.

• B12, B6 and Folate in sufficient levels help keep homocysteine low. If tested B12 level should be over 500 to 1500 pg/ml. B6 should be between 60 and 100 mcg/L. Folate should be between 10 and 25 ng/ml. B12 and B6 are found in red meat, chicken, salmon and yogurt to name a few. But beware of the potential of toxicity by selecting range free, organic and wild caught varieties. Folate can be found naturally in leafy greens, asparagus, beans and citrus foods to name a few.

• Hemoglobin A1C is commonly tested and should be < 5.6. There are natural ways to reduce A1C levels by eating a diet with emphasis on whole foods which are rich in anti-oxidants and anti-inflammatory nutrients. Exercise 30 minutes a day for 5 days a week. Lose 10% of your weight will lower your A1C levels. Take a quality fish oil, Omega 3, supplement. Manage stress. Eat an apple with cinnamon. Avoid sugary foods.

• Fasting Glucose is commonly tested and should be between 70 to 90 mg/dL. Reduce your glucose levels by learning the difference between simple (white breads, pasta and candy) and complex carbohydrates (fruits and vegetables) and then start a program of avoiding the simple carbohydrates. Research what foods are low glycemic (sweet potatoes, leafy greens, legumes, nuts, etc) and make your healthy food choices orientated toward them. Maintain a healthy weight. Eat more fiber. Avoid sugary foods.

• C-reactive protein is produced by the liver in response to inflammation. If tested the results should be < 0.9 mg/L and if higher we need to determine the source of the inflammation such as too much sugar or other simple carbohydrates, trans fats, a leaky gut, gluten sensitivity, poor dental hygiene and other sources.

• Vitamin D is crucial for supporting brain health. Sunlight creates vitamin D and 10 to 15 minutes a day is generally all we need. However, if tested, vitamin D should be between 50 to 80 ng/ml.

• The protocol suggests many other tests to help determine the source of our inflammation that include our thyroid, estrogen, progesterone, testosterone and DHEA status in our body.

• The protocol further suggests including tests for certain metals in our body that in the wrong levels may contribute to chronic inflammation. Zinc, Copper, Magnesium, Selenium and Mercury need to be in their proper ranges.

• Would you believe that Sleep apnea may contribute to cognitive decline?

Conclusion:

It is not for me to say! The writer is making you aware of some of the content surrounding functional medicine. Is it worth your time to do your own research? Are there several take away you can gleam from this brief summary on functional medicine? Personally I do not believe I gave it its proper justice. However I leave that up to you.
Written by Mark Thuer, National Board Certified Health and Wellness Coach, posted in www.2FlourishWithLupus.com.

09/29/2019

Brain Health
“We fear Alzheimer’s and dementia as we fear no other disease because there is no effective treatment. No drug exists that would reverse or reliably slows dementia or Alzheimer’s disease. There is no happy ending to these diseases.”

As we all know, the brain is responsible for directing the actions of our entire body. Every blink of our eye, every twitch of our muscle, and every thought that runs through our mind originate from the brain. This particular part of the human body is the ultimate ruler of our body. That alone should give us more than enough evidence as to why you should be doing all you can to maintain the optimal level of functioning and health of our brain.

Here in the Southeast we have learned what it takes to build a house that can withstand 120 to 140 mph winds. In the last four years our area has weathered through 3 hurricanes. To build a strong and sturdy home, the builder starts with a foundation. Obviously the strength and durability of a home is directly related to the strength and durability of its foundation. Our health is not much different.

The pillars that build and maintain health are an integral part of our overall physical and mental wellbeing, not to mention our longevity. Building strong pillars of health does not happen overnight. It is a process that takes time, commitment and patience. However, it is one that will reward us in many ways.

Here are 6 pillars of great health that anyone seeking to live their life to its fullest should consider:

Pillar #1 - Exercise
Pillar #2 – Diet
Pillar #3 - Medical Health
Pillar #4 - Sleep & Relaxation
Pillar #5 - Mental Fitness
Pillar #6 – Social Connections

The Autoimmune And Chronic Pain Support Group in Southport NC has begun to explore details in all these pillars and will continue over time. If we can make one small change to our lifestyle, our brain and physical health is likely to improve.

In August our support group introduced Pillar #5 – Mental Fitness and picked on one very important mental fitness exercise. Positive thinking!

According to the Mayo Clinic, positive thinking is linked to a wide range of health benefits including:
• Longer life span
• Less stress
• Lower rates of depression
• Increased resistance to the common cold
• Better stress management and coping skills
• Lower risk of cardiovascular disease-related death
• Increased physical well-being
• Better psychological health

One study of 1,558 older adults found that positive thinking could also reduce frailty during old age.

"Adopting a really positive attitude can work wonders to adding years to our life, a spring to our step, a sparkle to our eye, and all of that."

Here are a few ways to develop a more positive thinking in our lives:
• surround ourselves with positive people
• practice positive affirmations
• forgive ourselves
• think of a stressful situation as an opportunity
• work on visualization
• visualize success
• stop being our own worst enemy
• develop a personal mantra
• do something nice
• remind ourselves of our blessings, start a gratitude journal
• physical activity opens up the blood vessels to the brain
• meditation
• get out into nature
• laugh

Adopt and practice one or more of these keys to developing more positive thinking. Are they really that hard to do? Try it. Let me know what you tried and how it felt. By doing some of these repeatedly, we will be thinking differently, positively!!

This article was written by Mark Thuer, National Board Certified Health and Wellness Coach, Certified in Lifestyle Medicine and Certified in Lifestyle Medicine for the Brain. Visit his blog at http://2FlourishWithLupus.com or write to Mark at markthuer@yahoo.com.

08/20/2019

Can Food Affect our Chronic Pain?

It’s been said that we are what we eat, and that’s definitely true when it comes to chronic pain.

“A lot of chronic pain is the result of chronic inflammation, and the evidence is quite strong that our diet can contribute to increased systemic inflammation,” says Dr. Fred Tabung, a visiting researcher with the Department of Nutrition at Harvard’s T.H. Chan School of Public Health. “But your diet is also one of the best ways to reduce it.”

First of all do you believe this is true?

If what we eat is so important, how do we know what we should or should not be eating? What are our food information resources? We hear almost every day that the Web is full of miss-information, fake news. Who do we trust?

Is the advice we seek on-line accurate? Is it trustworthy? Are there really magic bullet diet fixes?

Finding Accurate Online Sources of Health Information

Five quick WHO, WHAT, WHEN, WHERE, and WHY questions we should answer to help us determine the quality of the information we seek on-line

WHO runs or created the webpage? Can you trust them?
WHAT is the webpage promising or offering? Do its claims seem too good to be true?
WHEN was its information written or reviewed? Is it up-to-date?
WHERE does the information come from? Is it based on scientific research?
WHY does the webpage exist? Is it selling something?
To find accurate health information, start with one of these organized collections of high-quality resources:

MedlinePlus, sponsored by the U.S. National Library of Medicine, which is part of the National Institutes of Health (NIH)
Healthfinder.gov, sponsored by the Office of Disease Prevention and Health Promotion in the U.S. Department of Health and Human Services.
Consult your specific disease organization or foundation such as the American Heart Association and the Lupus Foundation of America.
Brief dietary guidelines offered by specific organizations

Lupus – “eat a nutritious, well-balanced, and varied diet that contains plenty of fresh fruit and vegetables, whole grains and moderate amounts of meats, poultry and fish”

MS – “eat a healthy and balanced diet”, there is no support for a specific diet. A balanced diet for people with MS should include:

“Fish high in omega-3 fatty acids, such as salmon, herring, mackerel, tuna, sardines and lake trout;
Skinless chicken or turkey and lean meats trimmed of visible fat;
Beans, lentils, soy and nuts;
Fruit and vegetables, five a day;
Whole-grain products, three to four servings a day:
Use butter substitutes and oils from vegetables, seeds and fish.
Some foods should be avoided by people with MS, including:

Foods high in saturated fat, such as red meat, butter, cheese, and other full-fat dairy products;
Caffeine and alcohol should be used in moderation.”
Diabetes – “Regardless of what cuisine you prefer, here’s what all healthy meal plans have in common. They include:

Fruits and vegetables
Lean protein foods
Less added sugar
No Trans Fat
There are many foods rich in vitamins; minerals and fiber that you can make part of your daily eating plan that are good for your health. Some of these include non-starchy vegetables, fruits, legumes, nuts, seeds, and whole grains.”

IBS – “Your doctor may recommend changes in your diet to help treat symptoms of irritable bowel syndrome (IBS). Your doctor may suggest that you

eat more fiber
avoid gluten
follow a special diet called the low FODMAP diet”
Arthritis, RA, Gout – “One of the most important benefits from the Mediterranean diet for people with arthritis is a reduction in inflammation”

Hashimoto’s – “A well-balanced diet following recommendations of the American Heart Association is usually sufficient.”

Fibromyalgia – “Head for the Mediterranean (Diet) https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/mediterranean-diet/art-20047801”

Take It Slowly – Changing your diet can be a big undertaking. Start by making a few swaps at each meal. Small changes can make a big difference in how you feel and how well you manage your autoimmune disease and chronic pain symptoms and overall health. Making long-term changes to our lifestyle is difficult and frustrating. Consider seeking out a certified health and wellness coach to help you to reach your wellness vision.

Written by Mark Thuer, National Board Certified Health and Wellness Coach. More about Mark can be found at www.2flourishwithlupus.com