Category: Public Health

The Benefits Of Stretching

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The Benefits Of Stretching

Stretching is very beneficial to overall health

The Benefits Of Stretching

By D. S. Mitchell

The benefits of regular stretching are numerous. Stretching is important in the battle to keep us flexible, an important factor to overall fitness. It can also improve your posture, reduce stress and body aches, end back pain, increase range of motion and more.

They Teach It In Schools

When we were kids our PE teachers always insisted we stretch before and after exercise.  I know, stretching, really? Boring!  While most younger folks are limber and flexible enough to jump straight into a game and  skip the cooldown, us older folks can do real damage if we opt to skip the stretching.

In My Case

I recently had a rotator cuff injury that required 12 weeks of Physical Therapy. When I started my visits I was miserable. I literally could only lift my left arm if I lifted it with my right arm. The pain was indescribable.  At the end of my 12 weeks of therapy, I felt great, no pain and had full range of motion. And how did the therapist accomplish that miracle?  She did it with a daily stretching program. That’s right, stretching. The benefits of stretching go way beyond feeling limber on the tennis court, or being able to pick up a penny and not throw your back out. There are both physical and mental benefits to stretching. Read on.

Take A Stretching Break

Frustrated, stymied, taking a break to stretch can help you clear your mind . Stretching releases endorphins and stabilizes hormones, which can improve attitude and mood making you more pleasant to be around and able to approach problems with clear eyes. Regular stretching has been linked to mental balance and  clarity. If you’re in chronic pain, regular stretching is an excellent way to address the issue. It is definitely safer and more effective than opioids.  Stretching helps ease discomfort, and costs nothing.

Little Space And No Equipment

Because of these benefits, I support stretching every morning, right after I get up, and every night just before bed.  However, you can do a few basic stretches any time of day. It requires very little room and no equipment. Instead of  a  cigarette break I take a stretching break.  I’ve even seen people who are trying to quit smoking, replace the cigarette with stretches. A great alternative, I must say.  There are very few things that can be done for free and at any time, but stretching is one of them.  I’m amazed, more people don’t do it.

The Physical Benefits  Of Stretching

Daily stretching can improve your blood flow and make your arteries healthier. Within a couple months of starting a stretching program you could lower your risk of heart attack, stroke, high blood pressure, erectile dysfunction and more. If you stay loose and limber, your muscles respond better to stressors-expected and unexpected-that might otherwise result in injury.  Stretching is not a magic elixir, but if you stretch regularly you will according to science feel better and be healthier.

Putting It All Together: Benefits Of Starting A Stretching Routine
  1. Improved Flexibility: Essential to overall health. Improved flexibility allows seniors to perform everyday activities with ease and naturally delays reduced mobility issues, common with aging.
  2. Improved Range Of Motion: The ability to move a joint through its full range gives freedom of movement. Essential for healthy aging.
  3. Improved Performance In Physical Activities: Doing dynamic stretches prior to activities is proven to prepare your muscles for the exercise.  It may also improve your performance in the activity.
  4. Increase Blood Flow To Muscles: Improves your circulation, increased blood flow to your muscles, which can shorten your recovery time and reduce muscle soreness or delayed onset muscle soreness (DOMS).
  5. Improved Posture: Poor posture is often the result of muscle imbalances. A combination of strengthening and stretching specific muscle groups can reduce musculoskeletal pain and encourage proper alignment, thus improved posture.
  6. Helps Heal And Prevent Back Pain: Tight muscles can lead to a decrease in your ROM. When this happens you increase the likelihood of straining the muscles in your back. Stretching can help heal an existing back injury by stretching the injured muscles. A regular stretching routine can also prevent future back pain by strengthening your back muscles and reducing your risk of muscle strain.
  7. Stress Relief: Stress leads to tense muscles. Muscles tighten up in response to physical and emotional stress. Focus on areas of your body where you tend to hold your stress, primarily the neck, shoulders, and upper back.
  8. Calm The Mind: A regular stretching routine can calm the mind. While you stretch focus on mindfulness and meditation exercises. Give your mind a break.
  9. Reduce Tension Headaches: Tension and stress headaches can interfere with activities of daily living. Stretching reduces the tension and anxiety you feel from headaches.
Challenge 

Were you aware that May is National  Physical Fitness and Sports Month?  National Physical Fitness and Sports Month is a time to highlight the importance of staying active through sports and other fitness activities. Every day this month, I challenge you to spend time stretching in the morning and then again before bedtime. I guarantee that if you do, you will feel better. And who wouldn’t want that?

*Static Stretches: involve holding a stretch in a comfortable position for a period of time, typically 10 to 30 seconds. This form of stretching is most beneficial after you exercise.

*Dynamic Stretches: are active movements that cause your muscles to stretch, but the stretch is not held in the end position. These stretches are usually done before exercise to get your muscles ready for movement.

Watch Your Technique

If you are new to a regular stretching routine, take it slow. Your body needs time to get used to the stretches. Check your form and technique regularly, poor technique can lead to injury. You can stretch almost any place at any time. I suggest a program that lasts at least 15 minutes first thing in the morning and 15 minutes just before bedtime.

Focus

When stretching focus on he major areas of your body that help with mobility, such as calves, hamstrings, hip flexors, quadriceps. For upper-body relief, try stretches of the shoulder, next and lower back.  I suggest you research the best stretches for what you want to accomplish, or better yet consult your physician or physical therapist. There will be recommendations for length of hold and number of repetitions, etc for each stretch.

Here are a few standard safety tips before stretching: 

  1. Do Not Bounce: Experts suggest you avoid bouncing.
  2. Point Of Discomfort: While it is common to feel tension when stretching a muscle you should never feel pain. If an area you are stretching starts to hurt, back off on the stretch until you don’t feel pain.
  3. Do Not Overdo: Stretching puts stress on your body. If you’re stretching the same muscle groups multiple times a day, you risk over-stretching and causing damage.
  4. Don’t Start Stretches Cold: Cold muscles are not as pliable, which makes stretching a lot more difficult. The best time to stretch is after warming up 5-10 minutes with some light cardio or walking.

As with anything, you should check with your primary care physician before you start any exercise program.

https://www.calamitypolitics.com/2018/01/21/10-sneaky-fitness-tricks-time-challenged/

 

Neanderthal’s Gone, But Not Forgotten

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Neanderthal’s Gone, But Not Forgotten

Homo Sapiens and Neanderthals interbred and we still carry the genes of those ancient ancestors

A 60,000-year-old Neanderthal gene once made us resistant to viruses, but now it may make us vulnerable to it.

 

Neanderthal’s Gone But Not Forgotten

Sonnet Gomes

Half of Neanderthal Genome Survives

Neanderthals died out around 40,000 years ago, but traces of them still remain. In the past decade it has become clear that Neanderthals mated with the ancestors of modern humans, producing viable offspring. Studies indicate that almost half of the Neanderthal genome still survives, scattered in small quantities among most modern people’s DNA. (The exception is those with mostly African ancestors, for Neanderthals seem never to have lived in Africa.)

Two Long Chains

Such genes have been associated with everything from hairiness to fat metabolism. Many seem to be related to the immune system, and to affect the risk of developing diseases including lupus, Crohn’s and diabetes. A pair of recent papers suggest covid-19 belongs on that list as well. Two long sections of DNA, both inherited from Neanderthals, appear to confer resistance or susceptibility to severe covid-19, depending on which is present.

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David Shadrick “Let’s Get Vaccinated”

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David Shadrick “Let’s Get Vaccinated”

David Shadrick “Let’s Get Vaccinated”

Since Joe Biden’s inauguration the federal government has put 100,000,000 COVID-19 vaccines in arms of Americans.  Some people don’t want to get it because Trump has been publicly “anti-vaccer.” But now even this last week the fat orange one told his people to go get the vaccine, after it came out that Melania and Donald got their vaccines, a couple months ago in secret. Well as usual Donald is a day late and a dollar short. Let’s stay focused folks, let’s don’t break ranks now, we are so close to having this Pandemic behind us. Do the patriot thing, wear a mask and get vaccinated, it’s the American thing to do!

https://www.calamitypolitics.com/2019/01/02/value-of-vaccinations/

Medicare: Choosing The Right Plan

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Medicare: Choosing The Right Plan

Medicare is one of the most transformative laws in U.S. history

Medicare: Choosing The Right Plan

by D. S. Mitchell

AARP Contribution

I am convinced one of the best publications for a senior citizen is AARP magazine. This little newspaper is a gem. A year ago Dena Burns wrote an article on how to be a smart consumer when it comes to Medicare benefits. I thought her observations were worth passing on.

Important Calendar Events

I can’ t stress this enough. When it comes to signing up for Medicare, time matters. So, sign up on time to avoid hassles and higher monthly premiums. The initial enrollment time is called the IEP, unless you have health insurance through your job or your spouse’s. The IEP spans 7 months; the month a beneficiary turns 65 and the 3 months before and after that birthday.  Missing the IEP can cost you, for the rest of your life. Here’s how it works for parts A, B, and D.

  • Part A: This is the hospitalization portion of the program and covers hospital stays and short term nursing facilities. If you miss your deadline you will have no coverage until you enroll.
  • Part B: This portion of the program covers doctor services, outpatient and preventive care along with some covered medical supplies. If you miss your enrollment deadline your premium will increase by 10 percent for every 12 months you are overdue in signing up. As an example, if you sign up 2 years late you will pay an estimated $6,500 more in monthly premiums over the next 20 years. 
  • Part D: Part D helps pay for prescription medications. In this case, if you miss your IEP your monthly premium will increase by 1% each month you remain unenrolled. In 2019 the average monthly premium was $31.83.  As an example, if you delay for 24 months to enroll, you will pay an additional $8.00 per month for your coverage for life. (* I personally have a  story regarding Part D.  I was hit with the additional 1% when I filed nearly 2 years late for Part D. In my case it was my employers fault and when I appealed the decision and it’s penalty I won the appeal because my employer had failed to provide the information to me, although they had provided all the enrollment information on Parts A and B.*)  So, remember, in some cases you can appeal the ruling and win, but it is easier to do it right to start with.
  • Once you are enrolled it is important to make a note each year that between October 15 and December 7 you can legally switch coverage for the upcoming year.

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Women and Heart Attack Warning Signs

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 Women and Heart Attack Warning Signs Early signs of a heart attack are missed in 78% of women and their heart attacks are more fatal.

*Although not exactly what Valentine’s Day is about, we here at Calamity Politics.com thought it was important to highlight women’s heart health.*

Women and Heart Attack Warning Signs

D. S. Mitchell

It’s Not Always Crushing Chest Pain  

Signs of a heart attack are often the same for both men and women, but not always.  The most common symptom of a heart attack for men most often includes “crushing” left upper chest pain. Also notable is generalized upper body pain and discomfort, shortness of breath, sweating, nausea, and lightheadedness. Women, however, can have a heart attack without the traditional “crushing” chest pressure/pain.”  They like men may also experience: 1) pain or pressure in the lower chest, jaw or upper abdomen, 2) dizziness or faintness, 3) upper back pressure, 4) overwhelming fatigue. Any of these symptoms without the crushing chest pain can be early signs of a pending coronary event.  Any of these signs can occur weeks before the actual heart attack.

Statistics Reveal Inequality of Research

What is important is that early signs of a heart attack are missed in 78% of women and their heart attacks are statistically more fatal than those of  men. Women often report NO chest pain. The reason for these startling facts is that the majority of heart research has centered on men. Typical tests such as electrocardiograms and blood work come out normal for women because they were designed to interpret information about men’s hearts. Often women are sent home mis-diagnosed with “anxiety” or “heartburn” when in fact they are experiencing a myocardial infarction (MI).

What’s an MI?

An MI occurs when one or more of the arteries that feed the heart with blood and oxygen is totally blocked by a blood clot or fatty plaque. This means immediate care is essential. Without treatment the affected parts of the heart will die.  Muscle tissue death, depending on how severe, typically leads to the death of the individual. An emergency trip to the cath lab is imperative during such events. It is in the cath lab where stents can be placed to open the blockage and save the patient’s life.

Our Bodies

It is time for more heart research funding to be spent on women’s cardiac health and diagnosing potentially lethal events. It is especially important that women with a family history of heart disease to be especially vigilant when assessing their symptoms. Women must be more persistent when discussing symptoms with their care givers and insistent that when something feels wrong it might very well be. We know our bodies better than the physician. Be your own best advocate.

HEART ATTACK WARNING SIGNS IN WOMEN:

  1. Pale clammy skin
  2. Difficulty breathing
  3. Heart fluttering or rhythm irregularities
  4. Cold sweat
  5. Unusual fatigue
  6. Dizziness and or lightheadedness
  7. Shoulder, neck, jaw, arm, and or back pain
  8. Nausea, and or vomiting
  9. Insomnia
  10. Stomach pain

If you experience any of the, above symptoms, whether you are a man or a woman, please immediately chew 160 milligrams of aspirin and call 911. Your life may well depend on it.

https://www.calamitypolitics.com/2017/10/12/warning-signs-of-stroke-and-heart-attack/

Benefits Of Working From Home

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There are numerous financial benefits from working from home

Benefits Of Remote Work

D. S. Mitchell

Pandemic Adjustments

The vision of going to work has changed for many of us during the COVID-19 pandemic. Working from home may continue for many workers as we move out of the pandemic and back to normalcy. A Harvard Business School study reported that more than one third of the companies surveyed believed that post-pandemic work environment will include an increase in remote work.

Savings Coming

The shift to at-home work can have long term positive financial advantages. Such possible benefits could include such things as:

  1. Reduced transportation costs. Over even a short time you can spend a lot of money commuting back and forth to the work place. The average commuter typically spends $2,000 to $5,000 annually. This includes gas, car maintenance, public transportation costs and other related costs according to the U.S. Census Bureau.
  2. Lower insurance premiums. Auto insurance premiums are partially based on miles driven. If you no longer travel from home to work and back again you should potentially save money.
  3. Lower lunch costs. Eating at restaurants, or visiting coffee shops while at work can add up fast. It is easy to imagine saving $50 to $100 per week by working from home.
  4. Lower clothing costs. I’m not suggesting you work in your skivvies but there are definitely ways to relax your wardrobe when working from home. Not to mention reducing laundry and dry cleaning expenses.
  5. Lower child care costs. Child care costs can be high. Working from home should reduce those expenses dramatically.
  6. Increased time. Working from home can save hours of time spent on the bus, train, subway or in your car. Spend it recklessly or wisely it’s your choice, but working from home should give you more of it.

It is not hard to imagine saving as much as $5,000 each year by working from home. If this new phenomenon becomes the norm you should think about saving or investing this potential windfall.  Edward Jones suggests two possibilities to make the most of this extra money. One, build an emergency fund containing at least one year of emergency cash. Two, an IRA or a similar employer-sponsored plan could provide an approximate $97,000 ($2,500) to $200,000 ($5,000) after 20 years at 6% interest.

https://www.calamitypolitics.com/2019/10/16/energy-saving-tips-that-cost-nothing/

 

With A Little Help From Our Friends

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A blind horse is helped by another horse and a bell

“With A Little Help From Our Friends”

By D. S. Mitchell

Facebook Post

The following story was posted on my Facebook page. I thought I had heard the story; or something similar in the past, but I’m not sure. Anyway, I really liked the message. The author is listed as unknown. I liked it so much that I thought it was worth sharing with Calamity News and Politics readers. Just remember, none of us are perfect, we all need a little help from someone at some point. The holidays are coming and I’m going to challenge you ‘to be someone’s bell.’

Up The Road
Just up the road from my home is a field with two horses in it. From a distance, each looks like every other horse. But if you stop your car or are walking by, you will notice something quite amazing. Looking into the eyes of one horse you quickly realize he is blind. It is clear his owner has chosen to make a good home for him rather than put him down. This alone is amazing.
A Small Bell
If you listen you will hear the sound of a bell. Looking around for the source of the sound, you will see that it comes from a smaller horse in the field. Attached to her halter is a small bell. It lets her blind friend know where she is, so he can follow her. As you stand and watch these two friends, you’ll see how she is always checking on him, and that he will listen for her bell and then slowly walk to where she is, trusting that she will not lead him astray.
Follow The Sound
When she returns to the shelter of the barn each evening, she stops occasionally and looks back, making sure her friend isn’t too far behind to hear the bell.
Imperfect
Just because we are not perfect, or because we have problems, or challenges does not mean we are unworthy. We still have value. Disability does not mean we should be discarded. Just think where the world would be without Franklin Delano Roosevelt, Stephen Hawking, or Helen Keller. With the virtue of family, church and community programs others enter into our lives to help us when we are in need.
See The Way
Sometimes we are the blind horse being guided by the little ringing bell of those whom God places in our lives. Other times, we are the guide horse, helping others see the way. Good friends are like this. You don’t always see them, but you know they are always there.
“Please listen for my bell, and I’ll listen for yours.”
Author Unknown

TRUMP’S RALLY STATS

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Trump Rally Stats:

By D. S. Mitchell

30,000 NEW COVID-19 CASES LINKED TO TRUMP RALLIES

700 DEATHS FROM COVID-19 LINKED TO TRUMP RALLIES

If you are tempted to stop wearing a mask, end social distancing, or frequent hand washing just check out COVID DONNIE’S statistics and rethink that stupidity. Elbow bump.

 

 

OPINION: Paying Tribute To The Dead

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OPINION:

Paying Tribute To COVID-19 Dead

D. S. Mitchell

Trump Terror Campaign

Total COVID-19 cases in the United States surpassed 9 million on Friday, October 30, 2020. Close to 235,000 people are dead in America. Most states are experiencing spikes unseen since the pandemic peak back in July. CDC reported that today there were an astounding and record setting 98,580 new cases. The pandemic is rapidly expanding. This is a runaway train. The Trump terror campaign is in full swing. The U.S. has only 4.25% of the world’s population but we have nearly 20% of the worlds deaths from COVID-19.

Incompetent, Ineffective and Unfit

969 Americans have died needlessly since yesterday. Brothers, sisters, mothers, husbands, sons, friends and family who are no longer with us. I said these folks had died needlessly and I meant it. If Donald Trump had taken the virus seriously in January we would not be experiencing these shocking death totals. A study from Columbia University estimates that 210,000 of those American deaths could have been avoided. Donald Trump had the power to change the dynamics. If Donald Trump hadn’t been an incompetent, ineffective, and unfit president a total of  24,000 Americans would have died from COVID-19 instead of nearly 235,000.

“Operation Warp Speed”

Trump is actually out on the campaign stump claiming one of his top achievements during his first term was “ending COVID-19.” I don’t know if Donald is hallucinating, on drugs or just a pathological liar, but I’m shocked and disgusted at his claims.  The fact that his pronouncement came at a new peak of a raging pandemic should be no shock to anyone. While the pandemic gets worse in our country the toxic psychopath masquerading as a president babbles absurdities completely divorced from reality. If the pandemic is over, why is the Trump administration still desperately trying to bring out a vaccine “any day?”

It Could Be Different

Take New Zealand for example. Jacinda Ardern is the Prime Minister of New Zealand. From the beginning of the pandemic she and her government enacted a nationwide lockdown and the widest ranging and toughest border restrictions of any country in the world. Despite the strict crackdown she earned the respect of her citizens. She has shown care and compassion and her actions have saved thousands of lives. As of today less than 30 of her citizens has died from coronavirus. Adjusted for population, that is the equivalent of 1,650 Americans, which is clearly even better than the Columbia University study mentioned above.

Between Now And January 20th

Out-of-control incompetence. It is anticipated that 150,000 to 250,000 more Americans will needlessly die between now and noon on January 20th. Hopefully that is the same day that we see Joe Biden replace Donald Trump. I think the death toll could be even greater than estimated. I hope not. All we can do is wear our masks, wash our hands religiously, social distance and avoid groups. Even with that, half the population resists these simple measures.

Poor Example

The primary reason for the resistance to masks is named Donald Trump. He is the poorest example of what to do during a public health emergency.  I wonder if we will ever be able to track the deaths directly related to Trump’s rallies. The carnage of fifty more 9/11 deaths will occur between now and January and based on recent rally rhetoric it looks like Trump is going to blame “doctors and the nurses for making money on COVID deaths.”

No More Trump 

We can stop this. We can step up and vote the diseased Orange Menace out of office. I truly believe this country cannot tolerate another four years of Trump and his goons. What we need to do is vote. We must make sure Trump is  removed from the White House as soon as the Constitution provides. There are thousands of reasons why Donald Trump is unfit to be president of the United States, his response to the virus is one of his worst failures. The best tribute we can give to our lost loved ones is to Dump Trump.

https://www.calamitypolitics.com/2020/06/21/covid-19-is-taking-a-mental-toll-14467/

OPINION: Look, Here’s The Thing…

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OPINION: Look, Here’s The Thing…

By Anna Hessel

 

A Sick Joke

 When I first heard that Donald Trump was running for the presidency, I knew of course it had to be a joke.  Who in the world would vote for a egotistical bigot with multiple bankruptcies to run our nation?  My friends and spouse all had a good laugh at the very idea of Trump as a presidential candidate.

A Woman’s Nightmare

I have been heavily involved in pageantry.  I knew from witnesses “The Donald” thought nothing of walking in a dressing room during a Miss Teen USA pageant, while underage young ladies were in varying stages of undress.  His obnoxious and racist conduct was viewed by me first  hand at the Miss USA pageants for a two-year period in the nineties in Gary, Indiana.  I knew it was impossible for such a man to be taken seriously, his moral code being so corrupt.  His raunchy locker room talk of, “grab ‘em by the pussy”, was an unbelievably disgraceful comment.  He would never get the nomination.  His claim that he would “Make America Great Again”, was a preposterous campaign slogan.

The Great America We Had

America was great with President Barack Obama and Vice President Joe Biden at the helm.  We had the Affordable Care Act, finally.  Our military had taken out Osama Bin Laden.  The auto industry and the banks had been saved.  The LGBTQ community finally had equal love and marriage, and our President was a decent caring man that cried for gun victims.  He led our nation with dignity, “with God’s grace”; and never even a breath of scandal.

Actual First Families

Barak loved his beautiful wife and his daughters. The Obama’s have been married for 28 years.   They brought an adorable Portuguese Water Dog to the White House and we watched the president play in the snow with his girls. Michelle created a garden. This was a First Family that you could not help but love.  Our first Black President was stellar.  His VP, Joe Biden has known tragedy. He had been a single-parent widower, who put his children first. He found love again and has been married to his second wife ‘Dr. Jill’ for 43 years.  He has never been unfaithful to either of his wives.  Of course this great team was re-elected, and the Democratic party was making strides at keeping America great through inclusion and acceptance.

Breaking The Glass Ceiling

We had Hillary Clinton ready to break the glass ceiling as the first female President of the United States.  Instead of that glass ceiling breaking, our hearts broke.  Donald Trump received the Republican nomination for president.  My mouth dropped nearly to my neck from shock.  Surely, there was no way he could be elected.  Hillary was by far the clear, experienced choice and Trump’s low-down, ridiculous tactics about her emails would not be taken seriously, or would they?   Why, some of her emails were just simplistic messages about her daughter’s shower.  Hillary had nothing to hide in her emails in the least, whereas Mr. Trump continues to hide his debt and blatantly refuses to show his tax returns.  All other United States presidents and candidates had released their tax returns.  Surely, the American people were not foolish enough to fall for this man’s malarkey.

You’ve Got To Be Kidding

I sat on election night at a colleague’s restaurant, wearing my “I voted” sticker with my husband, awaiting Hillary’s brilliant acceptance speech, when the unthinkable happened.  I watched in horror, losing my appetite, as a smug and smirking Donald Trump descended a staircase with his family to make a victory speech.  Our nation had just descended into hell.  Tears streaming down my face, my husband escorted me to our car.  I was literally in a state of shock; I cried for three days.  Hillary wrote a beautiful email to all of her supporters; I used a half of a box of tissue while reading it.

God Help Us

Thanksgiving, Hanukkah, Christmas, and Kwanzaa were bittersweet because we knew what was to come.  I prayed, I cried, I hoped and I feared; emotions ran high during the holidays.  Anger simmered below the surface at my husband’s Trump-voting brother-in-law’s house.  New Year’s Eve brought tension, not celebration.  Never had a bigger deal been made of a President leaving office.  President and First Lady Obama would be much missed.  I could not watch ”The Donald” take the oath of office.  News photos of Barack and Michelle kindly escorted Melania to her seat, while her husband ignored her completely.  I vowed to never call Donald Trump ‘president’ and I could not bring myself to refer to a woman who has been seen naked in magazines by half the world,  ‘first lady.’  The nightmare had begun.

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