4Everyone: Flavors, Fitness, Film, & Flow

BE CURIOUS, CONNECT, & CREATE

4EVERYONE

©4Everyone: Flavors, Fitness, Film, & Flow. All rights reserved. 4Everyone is owned by Safety & Health Equity Partners and published in Queen Creek, Arizona. No part of this publication may be reproduced, distributed, or transmitted without express written consent. ISSN: 3068-4021.

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elcome! While sitting beside both of my parents during hospital stays for chronic conditions, I noticed something deeply wrong: no one asked them about their diet, daily activities, or mental health. When they were discharged, they were simply handed a thick packet of instructions that were hard to follow, and easy to forget. Healthcare wasn’t making them healthy.

Part of the disconnect stems from not meeting people where they are. What do they like to eat?

What do they like to do? What gives them joy? And how can we accommodate those pastimes with the passing of time?

4Everyone: Flavors, Fitness, Film, & Flow fosters curiosity, connection

and creativity, by celebrating food (flavors), fitness, films (movies & tv), and music (flow), with content that touches upon innovation and culture, and other topics of related interest.

We welcome readers and contributors from all over the world. Our contributors in this issue hail from North America, South America, Europe, and Asia.

We begin with the voice of a national icon—7-time Olympic Medalist, entrepreneur, cancer survivor, and health advocate, Shannon Miller.

Her story reminds us why, every four years, we gather around a television not just to watch a competition, but to witness the triumph of perseverance and resilience. In her words, we find the same spirit that inspires us to believe, to endure, and to dream bigger. We are also joined by Chef Jenna Edwards with video recipes of authentic meals. There’s no better

Disclaimer: Any information provided within 4Everyone is meant for general awareness and should not be used as medical and/or other health related guidance or advice pertaining to any specific individual or their health condition. Please consult a physician before altering your diet or beginning a new physical fitness routine.

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time than now to get moving, so if it’s been a while, warm up with 30-second stretches and seat-based motions. For those of you wanting more, check out a 30-minute yoga or strength training session with Dr. Tara Salay. We then spotlight former NFL player-turned-entrepreneur Quentin Gause, an award winning filmmaker in Bruce Nelson, and reviews of health- and hope-related films and songs with audio samples from

musicians worldwide.

For you ‘80s fans, and particularly those familiar with The Karate Kid and Cobra Kai universes, check out the review of the hope-related film -- you may be surprised to see a familiar face in an unfamiliar role, flexing his creative range.

Our health-related film review revisits Still Alice, in which Julianne Moore won the Academy Award for her portrayal of a professor diagnosed with Alzheimer’s. We also interview renowned neurologist and psychiatrist, Dr. Dani Cabral, founder of BrainLove, which offers a holistic approach to care for loved ones facing Alzheimer’s.

Here, we honor our veterans, beginning with a nod to the Greatest Generation and those who captured the U-505 during World War II. We also commemorate the 35th anniversary of the Americans with Disabilities Act, and spotlight Anran Lyu, the developer of Lumiread, a digital tool that makes the internet more accessible for the visually impaired.

I recently brushed off the dust from an old keyboard. Music therapy has been shown to reduce pain, anxiety, and stress while improving mood, cognitive function, and rehabilitation. Even for adult learners, playing music enhances brain function, lowers depression and loneliness, and fosters emotional resilience and social connection. In this issue, we offer lessons on playing the electric guitar with Fabio Werk. the acoustic guitar with Joaco Bustillo, and the drums with Christian Bruni (honestly, who wouldn’t want to learn the iconic drum fill of In the Air Tonight by Phil Collins?!).

Discard performances; share stories.

It’s ok to connect differently, and we don’t have to be beholden to the past. Popular conceptions of the decline of happy hour, for example, often focus on surface-level

cultural shifts like remote work, post-COVID disconnection, or changing norms around alcohol.

But these narratives overlook issues like the increasing strain on the sandwich generation, who are simultaneously caring for aging parents and raising kids. Worldwide, almost 40% of families live in multigenerational arrangements.

So, discretionary time for after-work socializing is scarce. Not because we don’t value camaraderie, but because our evenings are packed.

And others who are single or do not have large families most certainly have other obligations, and should not have their availability assumed or intentions questioned. But it’s just an hour, right?

Yes, but it’s your hour. Claim your time.

Boundaries matter. Ironically, the perpetual flow of mind-numbing news and AI-generated platitudes often drowns out the silent revelations of our own thoughts and insights.

I believe in paying it forward. A portion of proceeds from each issue will be donated to charitable causes. Contributions from this issue will go to the Ovarian Cancer Research Alliance, the National Ovarian Cancer Coalition, and the Breast Cancer Research Foundation. My wife is a veteran of the U.S. Air Force and health professional whose combination of service and selflessness continues to inspire. As she trains for the next 60-mile Susan G. Komen charity walk to support breast cancer research and care, I am inspired by her and participants worldwide who come together in solidarity to help find a cure.

Let’s remain grateful to give back.

I’ve traveled the world over and lived in 10 places over the past 25 years. Every experience is an opportunity to grow. So find your flow and stay connected. Each of us has a story to share, and you never know who you might inspire. Welcome to 4Everyone---where we foster curiosity, connection, & creativity.

Wishing you health, wealth, and prosperity,

Dr. Dru

Editor-in-Chief

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Dr. Dru Bhattacharya, DMSc, JD, MPH, LLM, MSc, EMBA is a graduate of Harvard Medical School, Georgetown Law, Northeastern, Michigan State, Johns Hopkins, and the University of Chicago; author, researcher, screenwriter, novelist, and executive.

He has received national awards for improving employee culture and grants to improve patient safety and care.

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C O N T E N T S

GOLD MEDAL MINDSET

PAGE 10 Shannon Miller reflects on her journey and well-being An inspiring reflection by 7-time Olympic Medalist, cancer survivor, author of the Gold Medal Mindset, and health and well-being advocate, Shannon Miller.

FLAVORS

PAGE 13 Join Chef Jenna in your kitchen!

Pozole Chicken & Sausage Gumbo Lotus Root Soup Succotash

FITNESS

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YOGA 4EVERYONE

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Home-based exercises to loosen up!

In the privacy of your home: Squats (30s) Side Arm Raises (30s) Heel Taps (30s) Seated Leg Extensions (30s)

Join Dr. Tara for a customized yoga lesson!

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Dr. Tara Salay, physical therapist and yoga instructor, takes us through a 30-minute lesson appropriate for beginners and intermediate students, focusing on how to loosen those hips, and improve our mobility.

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C O N T E N T S

STRENGTH TRAINING

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NFL TO TECH-ENTREPRENEUR

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MENTAL HEALTH

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Strength training with equipment and bodyweight variations Join Dr. Tara for a 30-minute strength training session focused on areas of your hips that tend to get tight and weak from extended periods of sitting. We use both bodyweight and bands, so you can start where you are.

Quentin Gause, former NFL player & co-founder, Rizewell This spotlight highlights athletes who have transformed their success on the field into thriving entrepreneurial ventures. Meet Quentin Gause and Rizewell’s unique offerings, including AI powered wellness coaches and Virtual Reality (VR) therapy.

Your Mental Health Matters!

Mental health is vital in one’s overall wellness journey, alongside diet and exercise for lasting well-being. Former therapist Emily Mendez explains why.

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FLOW

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Musician Robert Ruby reviews tunes from across the world, along with some audio samples!

High Mountains and Flowing Water Authentic ghizeng performance Inward Journey Native American flute demo El Cascabel Authentic mariachi production Take My Hand, Precious Lord Production of Amazing Grace

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LEARN THE DRUMS

Learn the drums!

Join Italian drummer Christian Bruni as he demonstrates how to play the electric drums in the first of a multi-issue set of lessons!

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LEARN THE GUITAR

Learn the guitar! Electric or acoustic - your choice.

Follow along with guitarists Fabio Werk or Joaco Bustillo as they guide you through an introduction to the electric and acoustic guitar, respectively, in the first lesson of their multi-issue courses.

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FILM & TV

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THE DOCTOR IS IN

Health--and hope--related films & tv series Still Alice with a clip from Julianne Moore on her Academy Award winning performance Hippocrates: Diary of a French Doctor Most (“The Bridge”) Academy-Award nominee

We catch up with renowned neurologist and founder of BrainLove, Dr. Dani Cabral, who is transforming the narrative on Alzheimer’s and related diseases of aging through cutting-edge medical care, accessible education, trusted resources, and inspiring community.

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C O N T E N T S

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C O N T E N T S

FILMMAKER SPOTLIGHT

PAGE 53 Award-winning filmmaker tells untold tales Bruce Nelson explores the rich history of the African American experience, including one that takes him down a startling path into his own family’s history.

INNOVATION & CULTURE

PAGE 55 A Look at China’s High Speed Rail: Progress and Challenges China has slowly surpassed other nations as a high-speed rail user. Writer Geri Meliva explores what drove its success and challenges as it continues to grow.

COMMUNITY CORNER

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Hispanic and Latino voices bemoan out-of-touch care We did a survey of 50 Hispanic and Latino adults to understand their perceptions of communication by healthcare providers and how to do better.

RESTAURANT REVIEW

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Las Vegas: El Dorado Cantina Spotlight on where to find healthy, authentic cuisine. We begin in Las Vegas with El Dorado Cantina, which serves organic Mexican food, non-GMO, and no seed oils.

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4EVERYONE PAGE 64 Not lost in translation

PROVERBS IN TOP LANGUAGES

The US has a rich linguistic history.

Come learn some popular proverbs in top languages! Since something is often lost in translation, we provide them in both English and their original language with audio.

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Commemorating the 35th anniversary of the ADA!

On July 26, 1990, then President George H.W. Bush signed into law the Americans with Disabilities Act of 1990. We revisit its enactment, legacy, and current challenges.

DIFFERING ABILITIES

PAGE 69 Spotlight on LumiRead, an inclusive, user-focused tool to make the internet more accessible for the visually impaired community, and a conversation with its developer, Anran Lyu, followed by a demo on how to use the tool.

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Honoring the Atlantic Fleet

HONORING VETERANS

We salute the Greatest Generation and revisit the capture of the U-505 German submarine and its pivotal role in the Battle of the Atlantic, before making its final voyage to Chicago’s Griffin Museum of Science and Industry.

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C O N T E N T S

4EVERYONE PAGE 75 Start CUSing: Normalizing Psychological Safety in the Workplace

REAL TALK XPRESS

Dr. Dru offers an honest take on pressing issues, drawing from his success as a TeamSTEPPS® Master Trainer in leading teams and building employee culture.

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Crossword Puzzle!

CHECK YOUR KNOWLEDGE!

Test your knowledge of this issue of 4Everyone! This crossword puzzle draws on the foods, films, songs, and stories highlighted throughout the magazine. You can also download and print out the puzzle as a worksheet offline.

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Your voice matters!

SHARE YOUR STORY!

We want to hear your ideas about authentic foods you would like to see featured; films and songs that you would like to see reviewed; a veteran you would like to honor; or a story to share.

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olympic medalist & Cancer survivor

An inspiring reflection by 7-Time

even-time Olympic Medalist, Shannon Miller is the only female athlete to be inducted into the US Olympic Hall of Fame – twice! Shannon has won an astounding 108 competition medals, over half of which have been gold. She obtained degrees in marketing and entrepreneurship from the University of Houston and her law degree from Boston College. In 2011, Shannon was diagnosed with a rare form of ovarian cancer. She is currently cancer-free and continues to be a strong advocate for early detection, and health and wellness of women and children.

Her book, It’s Not About Perfect: Competing for My Country and Fighting for My Life, is her inspirational memoir written to encourage and empower others to break through and overcome their own personal challenges. We hope her real talk and insights inspire you.

Credit: Al Tielemans, Sports Illustrated via Getty Images. Atlanta, Georgia, USA. July 24, 1996 - Shannon Miller captures Gold for the All Around Balance Beam routine at the Georgia Dome during the 1996 Summer Olympics.

Dr. Dru catches up with Shannon Miller, reflecting on her journey You’ve spoken openly about your journey through gymnastics and later, your fight against ovarian cancer. How has your own understanding of well-being evolved over time—from the gymnastics mat to today?

As a gymnast, I was very aware of everything going on with my body, that’s the job. You don’t fly around 1-15 ft in the air and not know. However, when I retired from Olympic competition, I didn’t transfer that focus into everyday life. Fast forward, I was a 33-year-old new mom and an advocate for women’s health, and yet I completely missed the signs of ovarian cancer. My body hadn’t betrayed me; I had simply stopped listening to it. What I was reminded of during that time is that we can’t just know how to focus on our health. We must actively do it each and every day. And a huge part of that is listening to our body and advocating for ourselves.

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4EVERYONE Belonging is at the heart of 4Everyone—a sense that health and well-being should feel personal, not prescribed, and something that we can all aspire towards. What role has belonging played in your own recovery and resilience, whether on a team or in life?

DON’T WAIT FOR SOMEONE TO GIVE YOU A GOAL, GO MAKE YOUR OWN, IN EVERY AREA OF YOUR LIFE. STRATEGIZE WHAT It’s so important for us to understand that we are never alone in our journey. We always have a team THINGS YOU NEED TO DO surrounding us, but sometimes we have to look a little harder or reach out to others to find those EACH YEAR, MONTH, WEEK teammates. I understood “team” through my years in gymnastics. And it wasn’t just my teammates out OR EVEN DAY TO MAKE IT there on the floor wearing the same uniform. It was HAPPEN. GOALS KEEP YOU my parents, coaches, community, teachers, trainers, etc. Everyone plays an important part. During MOVING FORWARD, THEY my cancer journey I had to remember this. My team GIVE YOU SOMETHING TO wasn’t just the medical team. It was friends, family, neighbors, etc. I had to remember that there is FOCUS ON WHEN YOU FAIL strength in not only accepting help when offered AND THEY KEEP YOU MObut in asking for help when it was needed. It can be hard to accept help sometimes but know that life is a team sport. And there will be plenty of days TIVATED TO LEARN SOMEwhen you’re able to offer help to someone else.

THING NEW EACH DAY. That’s what makes a great team.

What gives you hope right now about how our culture is shifting around wellness and particularly mental health, especially when it comes to meeting people where they are, across age, ability, or background?

Health and wellness are the foundation for so much of what we want to do and be, regardless of phase of life or background. I love that there is so much information and research available and so many incredible ways to learn and get involved with focusing on our own health regardless of our season of life. The more information we have, the more opportunity to get involved and the more we can create awareness the better. When you’re able to offer help to someone else. That’s what makes a great team.

Credit: Carla Van Wagoner. October 8, 2017 - Shannon Miller arrives at the taping of “Jump, Jive & Thrive,” a music, gymnastics, and dance show to celebrate cancer survivors at UCLA’s Pauley Pavilion in Los Angeles, CA.

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4EVERYONE You’ve had such a dynamic journey from Olympic gymnast to law graduate to business entrepreneur and health advocate. Looking back, how have each of those chapters shaped your perspective on what it truly means to thrive, not just physically, but personally and professionally?

Thriving is not a destination; it’s something you consciously pursue each day. I look at the different chapters of my life as a cumulative effort to learn, grow and help others.

Thriving to me is all of those things. I want to be a lifelong learner, to grow in a variety of ways and consistently find ways to help others. For me that is thriving.

Millennials and Gen Z now constitute the majority of our workforce. What advice do you have for them as they navigate the personal and professional challenges that lay ahead?

I’m a huge proponent of setting goals. Don’t wait for someone to give you a goal, go make your own, in every area of your life. Strategize what things you need to do each year, month, week or even day to make it happen. Goals keep you moving forward, they give you something to focus on when you fail and they keep you motivated to learn something new each day. I would also share that challenges come in all shapes and sizes, you will face them. How you handle it is what matters most. If you are setting goals and constantly learning, you will weather the storms easier because you have a focus, a drive and have learned to be adaptable.

Credit: Sean Pavone; Atlanta, Georgia -August 21, 2016: Centennial Olympic Park’s landmark fountains. The Park was built for the 1996 Summer Olympics, during which Shannon led the “Magnificent Seven” -- Shannon Miller, Dominique Moceanu, Dominique Dawes, Kerri Strug, Amy Chow, Jaycie Phelps and Amanda Borden -- to the US Women’s first ever Team Gold and captured Gold on the Balance Beam, the first time for any American gymnast.

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RECIpes

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Behind the Camera: Chef Jenna Edwards Disclaimer: Any dietary and fitness advice or recommendations offered in 4Everyone are for informational purposes only. These should not be interpreted as personalized recommendations as nutritional information is based on publicly available information by health departments. Always consult with a healthcare professional before making any significant changes to your diet, exercise routine, or overall wellness plan.

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ur cooking videos come from the studio of Cooking Companion TV with Jenna Edwards. Jenna has been cooking on camera for 10 years for her YouTube channel, Cooking Companion TV, and on major food and TV commercials as a hand model in NYC. You can learn more, below, and don’t forget to subscribe to her channel, and follow her on Instagram for regular reminders.

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Pozole

Ingredients 1 can hominy 2 oz tomato paste 1 onion chopped 1 can stewed tomatoes 1/4 cup cilantro, chopped 1 garlic clove, finely chopped 2 lbs lean beef, cubed 1 tbsp olive oil 1/4 tsp salt 1/8 tsp pepper Pozole is more than a hearty stew; it is a dish intertwined with Mexico’s history, culture, and identity. This traditional hominy-based stew dates back to pre-Columbian Mesoamerica. The very name pozole comes from the Náhuatl word pozolli, meaning “foam.”

Early Indigenous cooks observed that when cacahuazintle corn (a large-kernel white maize) was boiled in water with lime, the kernels burst open, creating a frothy, foam-like bloom in the pot. This foaming quality gave the dish its name and reflects the importance of maize processing in Mesoamerican cuisine. By soaking maize in an alkaline solution, a process known as nixtamalization, Indigenous peoples not only loosened the hulls to produce hominy, but also greatly enhanced the grain’s nutritional value, releasing niacin (vitamin B₃) and other nutrients that made corn a reliable staple.1,2 Today it is common to garnish a bowl of pozole with shredded lettuce or cabbage, sliced radishes, and a squeeze of lime, which became beloved additions in the colonial and post-colonial periods.3 References: 1. Southern Foodways Alliance. Malnourished: Cultural ignorance paved the way for pellagra. Gravy Journal. Fall 2016.

2. Tedlock D, translator. Popol Vuh: The Mayan Book of the Dawn of Life.

New York, NY: Simon & Schuster; 1996.

3. Secretaría de Agricultura y Desarrollo Rural. Pozole, profunda historia en cada plato.

Gob.mx. September 12, 2021.

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Chicken & Sausage Gumbo

Ingredients

blending West African, Native American, and European traditions. The very name gumbo comes from West African languages, e.g. the Bantu word nkombo, meaning okra, hinting at the dish’s African roots and the early use of okra as a key ingredient.1 Enslaved African cooks in 18th-century Louisiana combined their familiar okra-thickened stews with local ingredients and French techniques, inventing a new Creole specialty.2 Okra’s silky texture, Choctaw filé powder (ground sassafras leaves), and the French roux (browned flour in fat) each contributed to gumbo’s signature thickness and depth of flavor, a trio of influences reflecting the dish’s tripartite lineage.3

5 oz sausage 2 precooked chicken breasts 9 tbsp flour 2/3 cup vegetable oil 1 cup brown rice 1 can kidney beans 1 red bell pepper 3 celery stalks 1/2 onion 1 tbsp cumin, thyme, oregano, & garlic 4 tbsp chopped green onions hicken and sausage gumbo is a beloved References: Louisiana stew whose 1. Edge J. The Potlikker Papers: A Food History of the history is as rich as its Modern South. Penguin Press; 2017; flavor. Emerging in co- 2. Ferris M. The Edible South: The Power of Food and lonial-era kitchens of the Making of an American Region. UNC Press; 2014; the American South, gumbo was 3. Folse J, Smith C. The Encyclopedia of Cajun & Creborn from cultural convergence, ole Cuisine. Chef John Folse & Co Publishing; 2004.

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Lotus Root Soup Ingredients 20 mushroom pieces, soaked 2 cups of black-eyed peas 2 stalks of lotus root, peeled & chopped 20 cups of water 1 piece of orange peel, dried 1 cup of raw peanuts 1 lb frozen chestnuts, peeled 15 pieces of red dates 6 pieces of sweet dates 1 tsp salt In Chinese kitchens, lotus root soup quietly simmers as more than just a meal – it’s history, healing, and home in one pot. Earthy slices of lotus root mingle with black-eyed peas, mushrooms, peanuts, and chestnuts, perfumed by a curl of dried orange peel and sweet red dates.

For centuries, Chinese families have cherished this broth.

Lotus root’s delicate wheel of holes symbolizes continuity and abundance, making the soup a cherished New Year dish to invoke prosperity in the year ahead.1 Traditional healers praise its ingredients as nourishing tonics to strengthen the body and calm the spirit, a delicious embodiment of the Chinese principle of food-as-medicine.2 Simmered slowly “old-fire” style, this soup is an expression of familial love and hope, each bowl offering the comforting essence of home and a wish for health through the seasons.3 References: 1. Chia C. Hearty soup for an abundant year.

The Star. January 22, 2023.

2. Cheng N. Easy Chinese lotus root and pork bone soup. Nomss.com. January 4, 2023.

3. Macabasco L. Lo foh tong tastes like home.

Whetstone Magazine. September 1, 2020.

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Succotash Ingredients

1 cup zucchini 2 tbsp vegetable oil 1 tsp garlic powder 1 cup onion 1 cup lima beans 1.5 cups corns 3/4 cup peas Among Northeastern tribes such as the Narragansett and Iroquois, succotash is a living emblem of Indigenous agricultural wisdom. Its name derives from the Narragansett word msíckquatash, meaning “boiled corn kernels.” The dish embodies the legendary Three Sisters method, an ingenious system where corn stalks served as bean trellises, beans enriched the soil, and squash vines suppressed weeds.¹ Cooking these crops together yielded a dish that was nutritionally complete, virtually eliminating the need for meat.² Many communities honor corn, beans, and squash as “Sustainers of Life” and sacred gifts from the Creator, reflecting their central place in both nourishment and ceremony.³ Succotash symbolizes a harmony between people and the land, a humble, nourishing celebration and timeless tribute to the Three Sisters that sustained Native people for generations.⁴ References: 1. Posadas M. How succotash got its iconic name. Food Republic.

February 15, 2024; 2. Oneida Indian Nation. The interworking of the Three Sisters. August 2024; 3. Matador Network.

The Three Sisters of Indigenous agriculture; 4. Mihesuah DA. Recovering Our Ancestors’ Gardens: Indigenous Recipes and Guide to Diet and Fitness. Lincoln, NE: University of Nebraska Press; 2005.

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Fitness: Bodyweight Squats

utes during sedentary periods significantly lowered blood sugar spikes.⁴

As demonstrated in the 30-second video, below, bodyweight squats can activate your entire lower body. This simple, equipment-free move targets the quads, glutes, and hamstrings while also engaging your core for balance. Stronger legs mean more stability for everyday movements like walking, lifting, and climbing stairs, as well as staying independent.¹

References 1. LePage, J. Brown University Health. The Benefits of Strength Training for Musculoskeletal Health. May 13, 2025.

2. Zhao Z, Wang R, Guo Y, et al. Static low-angle squatting reduces the intra-articular inflammatory cytokines and improves the performance of patients with knee osteoarthritis. Biomed Res Int. 2019(1): 9617923.

3. Polizzi M. Are Squats Bad for Your Knees? Verywell Health. Updated May 20, 2025.

4. Gao Y, Li QY, Finni T, Pesola AJ. Enhanced muscle activity during interrupted sitting improves glycemic control in overweight and obese men. Scand J Med Sci Sports.

2024;34(4):e14628.

Squats also help improve joint mobility by moving your hips, knees, and ankles through a full range of motion.² Over time, this can reduce stiffness and support better posture and balance. Benefits include pain relief, strengthening the muscle, and knee stability.³ Short bursts of activity can also improve metabolic health. One study found that doing bodyweight squats every 45 min-

Disclaimer: Any fitness recommendations are for informational purposes only. These should not be interpreted as personalized recommendations. Consult your healthcare provider before starting a new routine.

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Fitness: Side Arm Raises

One study found that breaking up prolonged sitting with brief, light-intensity activity breaks led to significantly lower blood sugar spikes after meals.⁴ Big benefits can come from small, equipment-free moves like these.

As shown in the video below, bodyweight side arm raises activate and strengthen your entire shoulder girdle. This simple, equipment-free move targets your deltoids and also engages your upper-back muscles (like the trapezius) for stabilization, while your core remains braced to keep you steady.¹ Stronger shoulders mean better support for everyday activities like reaching overhead and they can help ease upper-back and neck tension from long hours at a desk.²

Side arm raises also improve upper-body mobility by moving your shoulders through a full range of motion.² Research on office workers has also shown that taking brief “microbreaks” for movement can significantly reduce discomfort in the neck and shoulder areas.³ Big benefits come from small, equipment-free moves. Short activity breaks can even boost your metabolic health.

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References 1. Steel Supplements Blog. How To Do Side Lateral Raises (Form & Benefits). (Describes muscles worked during lateral raises, including the trapezius and core engagement for stability.)

2. Busse S.M., Donohoe P. 15 Shoulder Workouts for Maximum Strength and Flexibility. Hydrow Blog.

3. McLean L, Tingley M, Scott RN, Rickards J. Computer terminal work and the benefit of microbreaks. Appl Ergon.

2001;32(3):225–237.

4. Dunstan DW, Kingwell BA, Larsen R, et al. Breaking up prolonged sitting reduces postprandial glucose and insulin responses. Diabetes Care. 2012;35(5):976– 983.

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Fitness: Heel Taps

are ideal for brief activity “snacks” during sedentary periods. Such breaks can lower blood glucose and insulin responses.⁴ Heel taps support core strength, posture, and metabolic health.

As shown in the video, below, heel taps are a core-strengthening exercise performed on your back with knees bent and feet flat (about shoulder-width apart). By lifting your chest and shoulders off the ground and alternating taps to each heel, you engage your abs and obliques. This controlled movement builds core strength while reinforcing spinal stability and improving postural control, which can help reduce discomfort from prolonged sitting.¹

References 1. Peloton. 13 Oblique Exercises for Total Core Strength. The Output (Peloton Blog) 2. Sarıoğlu K., Tunay V.B. Influence of Thoracolumbar Mobility on Running Performance: A Comparative Study. Applied Sciences. 2025;15(5):2777 3. Kibler, W. B., Press, J., & Sciascia, A. The role of core stability in athletic function.

Sports Medicine, 2006;36,189-198.

4. Dunstan DW, Kingwell BA, Larsen R, et al.

Breaking up prolonged sitting reduces postprandial glucose and insulin responses. Diabetes Care. 2012;35(5):976–983.

Heel taps also promote flexibility through gentle lateral trunk flexion, improving range of motion across the thoracolumbar spine². Over time, this may help alleviate stiffness and improve coordination between your core muscles and spine.³ Like other bodyweight moves, heel taps

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Fitness: Seated Leg Extensions This simple, low-impact exercise specifically targets the quadriceps, the large muscles at the front of your thighs essential for knee stability.¹ Strengthening these muscles helps support the knee joint and improve its stability. Because it’s done seated, it places minimal stress on your joints, making it ideal for gentle training and rehabilitation in those with knee discomfort.² Keeping your back against the chair also encourages an upright posture, engaging your core and supporting your lower back for better postural stability.³

Beyond building knee strength, seated leg raises can boost overall mobility and comfort for those who sit much of the day. Prolonged sitting often leads to reduced blood flow, stiff joints, and muscle discomfort.⁴ Incorporating chair exercises like leg raises increases circulation and lubricates the joints, helping to improve lower-body mobility and ease stiffness.5 21

References 1. Arab F et al.. Association of eccentric quadriceps torque with pain, physical function, and extension lag in women with grade ≤ II knee osteoarthritis: An observational study. Medicine (Baltimore). 2022;101(31):e29923.

2. Harput G et al. (2015). Quadriceps and hamstring strength recovery during early neuromuscular rehabilitation after ACL hamstring-tendon autograft reconstruction. Journal of sport rehabilitation, 24(4), 398-404.

3. Panjabi, M. M. (2003). Clinical spinal instability and low back pain. Journal of electromyography and kinesiology, 13(4), 371-379.

4. Benatti, F. B., & Ried-Larsen, M. (2015). The effects of breaking up prolonged sitting time: a review of experimental studies. Medicine & Science in Sports & Exercise, 47(10), 2053-2061.

November 15, 2022.

5. Jetté, M., Sidney, K., & Blümchen, G. (1990). Metabolic equivalents (METS) in exercise testing, exercise prescription, and evaluation of functional capacity. Clinical cardiology, 13(8), 555-565.

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Yoga with Dr. Tara to loosen tight hips

References 1. Boukabache A, Preece SJ, Brookes N. Prolonged sitting and physical inactivity are associated with limited hip extension: a cross-sectional study. Musculoskelet Sci Pract. 2021;51:102282.

2. Anders M. Does yoga really do the body good? ACE FitnessMatters. 2005;Sept/Oct:7-9.

3. Rintaugu EG, Munoru P. Effects of yoga training on bilateral strength and shoulder and hip range of motion. Int J Curr Res. 2011;3(11):467-470.

Dr. Tara Salay is a Doctor of Physical Therapy, certified yoga instructor, and holistic healing advocate. Based in Long Island, New York, Dr. Tara brings a deeply personal and professional commitment to healing that integrates body, mind, and soul. She’s an animal lover and devoted dog mom. You can learn more about her journey and work here.

Many of us spend long hours sitting at work, which can lead to tight hips and reduced mobility. Research shows that people who are more sedentary tend to have stiffer hips and less range of motion in their hip joints.¹ The good news is that yoga can help counteract these effects.

In fact, one study found that participants increased their overall flexibility by up to 35% after just eight weeks of yoga.² Gentle poses like lunges and pigeon pose target the hip flexors and glutes, undoing the shortening caused by sitting and increasing your hip range of motion.

Over time, this means everyday movements, from walking and climbing stairs to bending down, become easier.³ So take a break, roll out the mat, and join Dr. Tara as she leads you through a routine--and give your hips some much-needed relief!

Disclaimer: Any fitness recommendations are for informational purposes only. These should not be interpreted as personalized recommendations. Consult your healthcare provider before starting a new routine.

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Strength Training with bodyweight and bands

Prolonged sitting often leads to weak glutes and tight hip flexors, a condition sometimes referred to as “dead butt” syndrome.¹, ² Dr. Tara’s hip-strengthening class directly addresses this by targeting the gluteus maximus, the body’s largest muscle for hip extension and power, and the gluteus medius, which plays a crucial role in hip stabilization.³ Through a sequence of accessible movements, the lesson builds both strength and stability. Bridges effectively engage the gluteus maximus,⁴ while clamshells and side planks activate the gluteus medius to support hip and core control.³ Squats, particularly when performed with a resistance band, recruit both gluteus maximus and medius to enhance hip alignment and prevent knee collapse.⁴ Disclaimer: Any fitness recommendations are for informational purposes only. These should not be interpreted as personalized recommendations. Consult your healthcare provider before starting a new routine.

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By reactivating these critical muscles, the session not only enhances hip function but also helps protect the lower back, hips, and knees from discomfort associated with sedentary lifestyles.¹, ² References 1. Gabriel C. If You Sit at a Desk All Day, This Muscle Might Be in Danger. OrthoCarolina. https://www.orthocarolina.com/blog/if-yousit-at-a-desk-all-day-this-muscle-might-bein-danger.

2. Cleveland Clinic. Feeling Numb After Sitting? Try These Tips to Awaken Your “Dead Butt.” Health Essentials. August 13, 2025.

3. Cleveland Clinic. How To Exercise Your Glutes (and Why They Need Your Attention).

Health Essentials.. March 17, 2025.

4. Aguiar R, Chola TA, Sampaio VL, Gama EF. Gluteus Maximus Activation during Common Strength and Hypertrophy Exercises: A Systematic Review. J Sports Sci Med. 2020; 19(1): 195-203.

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NFL to Tech-Entrepreneur been in high-performance spaces like the NFL, and I’ve also walked through seasons where I needed to slow down and heal. Wellness should meet you in all of it. True belonging means you’re welcomed just as you are, not once you “fix” yourself.

How does Rizewell support people who feel left out of traditional wellness spaces?

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uentin Gause is the co-founder of Rizewell, which provides comprehensive solutions that bridge the gap between wellness and technology. A former NFL player turned technology entrepreneur, his passion on and off the field are embodied in his ability to empower individuals to lead healthier lives. We caught up with Quentin to reflect on Rizewell’s mission in the context of belonging and wellness, and its unique offerings.

What does ‘belonging’ mean to you in the context of wellness?

For me, belonging in wellness means you don’t have to fit into a certain mold to take care of yourself. It’s about feeling safe, seen, and supported, wherever you are in life. I’ve

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Rizewell was born out of that exact gap. I saw so many people—especially in Black and Brown communities, or folks working high-stress jobs—being overlooked in the wellness conversation. We built Rizewell to meet people where they are, using everything from our AI-powered wellness coach to VR therapy, community events, and workplace programs.

Whether it’s at a school, a warehouse, or a corporate office, we’re showing up for people who often feel unseen, and giving them tools that actually work in real life.

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QUENTIN GAUSE

To learn more, visit:

What sets Rizewell apart from other companies out there?

We’re doing something really different. We’re blending cutting-edge tech with deeply human experiences. It’s not just content or one-off workshops. We’re creating a full ecosystem that includes on-site wellness events, VR job training, and an app that supports mental, emotional, and even financial wellness. At the core of it all is our belief that wellness should feel personal and possible. We’re not here to sell a quick fix— we’re here to walk with people as they rise.

Rizewell’s products:

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izewell is redefining employee wellness through a holistic, tech-powered approach that prioritizes personalization and community. Their platform integrates physical fitness, mental resilience, and emotional balance, offering tailored coaching and immersive VR/AR training. More than a service, Rizewell is a movement, transforming corporate culture by embedding well-being into the fabric of organizational success.

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Mental health matters

Emily Mendez, M.S., Ed.S., is a former therapist and a widely-published mental health author. Her work has appeared in WebMD, Sondermind, TherapyTribe, and eCounseling. Emily has been featured in Healthline, Yahoo, Verywell Mind, and other national publications. Emily has a MsED in Counseling from Indiana University (IU) in Bloomington and an Ed.S. in Mental Health Counseling, also from IU. As a former psychotherapist, Emily is dedicated to helping people understand how to care for their mental health. When she is not writing, Emily spends most of her time doing yoga, playing pickleball, dancing, and traveling. You can learn more about Emily here.

Why Prioritizing Your Mental Health Should Matter in Your Wellness Journey

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owadays, everyone seems to be embarking on a wellness journey to improve their physical well-being. When you decide to go on a wellness journey, you shift your focus and prioritize self-improvement. For example, you may set a goal to get at least eight hours of sleep a night, add more whole foods to your diet and get active.

While people understand the importance of taking care of their physical health, mental health isn’t as big of a priority for many. However, your mental health is the foundation of your overall well-being. After all, you may eat clean and lift heavy, but how well are you really if you’re constantly stressed and mentally drained?

Bridging the Wellness Culture Gap: The Focus on Physical Health

Credit: Ron Ellis; LONDON - SEPTEMBER 20. 2019. A giant wooden sculpture designed by Steuart Padwick to raise awareness of mental health in the city, located at King’s Boulevard in the King’s Cross area of London, UK.

Historically speaking, mainstream wellness usually focuses on the physical. It’s impossible to go on social media without stumbling upon countless fitness and nutrition influencers showcasing their latest workouts or protein-packed recipes. Marketing physical wellness is easy, especially with the help of an already established multibillion-dollar fitness industry.

Society’s collective perception of wellness is heavily influ-

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Why Mental Health Is Essential to Your Wellness Plan Your mental health lies at the foundation of your wellness journey and can directly impact your physical health. For example, when you’re under a tremendous amount of stress, your body releases large amounts of cortisol, which can raise blood pressure and impact your sleep routine, mood and cognitive functioning.

Just like the state of your mental health impacts physical health, your physical well-being influences your mood too. The gut-brain connection is a great example of this relationship.

While emotions, stress and anxiety can influence your digestive health, your gut functioning impacts your cognition and mood.

People who can successfully regulate their emotions often find they’re better able to maintain good relationships and handle stressful situations. Emotional regulation can also help you maintain the motivation to meet your other health goals. In addition, an optimistic mindset can bolster your resilience, leading you towards holistic wellness. The impact your mental health has on your physical well-being is significant. Therefore, it’s important to address your mental health in meaningful ways throughout your daily life.

How To Integrate Mental Health Into Your Wellness Journey

Credit: Alexandra Adele; New York, NY, USA - June 2, 2024: Community café promotes Mental Health Awareness Month with The most effective way to prioritize your mental creative chalkboard display of tips.

health is by finding activities that you’ll enjoy

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4EVERYONE integrating into your daily routine. Some effective ways to improve your mood and decrease stress include: ● Find a hobby you enjoy - Hobbies can be a wonderful form of self-care. Whether you enjoy reading, listening to music or cooking, rediscover old hobbies and try out new ones that pique your interest. ● Try mindfulness or meditation - Learning how to be present in the moment or trying out guided meditation can help decrease stress and improve your focus during busy workdays. ● Connect with your loved ones - Whether you’re calling a sibling or reconnecting with an old friend over lunch, connecting with others can improve your mental health and provide you with the social support you need during challenging times. ● Start journaling - Jotting your thoughts down on paper is a great way to process your emotions and improve your self-awareness and insight. Plus, it can be cathartic, reduce stress and help clear your mind before bedtime.

Another way to boost your mental health is by changing negative thought patterns and focusing on gratitude. Replacing negative thoughts with a more positive attitude can improve your optimism and help you feel more content with your life. Although putting these practices and habits into place takes time, they can significantly boost your emotional resilience and improve your mental health.

Overcoming Barriers to Improved Mental Health Fear and misconceptions are usually the underlying factors behind the stigma surrounding mental health care. Remember, adjusting your focus and dealing with your mental health concerns is never a sign of weakness, but strength. However, there can be challenges associated with seeking professional support, including cost and limited access to treatment.

Fortunately, there are several low-cost and free options for those who are looking for budget-friendly ways to improve their mental health. For quick, on-the-go support, check out meditation apps or mood and symptom trackers to help you identify and address your mental health triggers.

Support groups in your community can provide you with invaluable sources of advice and compassion from others who may be struggling with similar issues. Many counseling centers also offer services based on a sliding scale fee. While taking the first step towards receiving the support you need can be intimidating, it is an essential part of any holistic wellness journey. Whether that means penciling in a therapy session after the gym or pairing your evening walk with your favorite guided meditation playlist, fitting mental health into your routine is key.

The Holistic Approach to Wellness: Shifting Towards Wholeness Remember, embracing wellness isn’t just about taking care of your physical body, but it’s about addressing your entire well-being. Regardless of what society has taught us,

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4EVERYONE your wellness isn’t just about how toned and healthy you look. Rather, it’s about taking a look at the whole picture and seeing how you mentally and physically feel.

It’s important to make mental health a non-negotiable pillar within your wellness routine.

Prioritizing mental health isn’t just something you should consider doing if you have extra time. It’s non-negotiable. Remember, you wouldn’t ever skip out on healthy meal planning or miss leg day. So don’t skip over taking care of your mind, too.

If you’ve made mental health a priority throughout your wellness journey, we’d love to hear about it. Feel free to share your tips on your favorite mental health habits and how to make time for both your mental and physical well-being.

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Song Reviews

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usic can soothe, provoke, uplift, and transcend, and sometimes, it does all of that in a single note.

In this section, LA-based musician and producer Robert Ruby brings his discerning ear and heartfelt reflections to four remarkable songs, each rooted in a distinct cultural tradition yet universally resonant.

From the tranquil elegance of the Chinese guqin in “High Mountains and Flowing Water” to the windswept solitude evoked by R. Carlos Nakai’s “Inward Journey,” Ruby offers fresh insight. He then takes us to the jubilant complexity of Mexican mariachi in “El Cascabel,” and finally, the simmering spiritual depth of Mahalia Jackson’s gospel rendition of “Take My Hand, Precious Lord.”

rated musical tracks representing the diversity of life on Earth. From Bach and Beethoven to a Navajo night chant and a wedding song from Peru, these sounds were chosen to communicate the essence of our planet to any intelligent life it may someday encounter—billions of miles from home, drifting through the stars.

Whether you’re a longtime listener or a first-time explorer, we invite you to feel, not just hear, the music. Check out the sample audio tracks after each review!

Speaking of exploration, did you know that one of humanity’s most audacious acts of musical outreach came aboard Voyager 1.

Launched in 1977, this deep-space probe carries the Golden Record—a 12-inch, gold-plated copper disc encoded with images, greetings in 55 languages, and 27 carefully and cu-

TRIVIA:

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Which of the 4 songs were included in Voyager’s golden record? (Answer on p. 78).

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High Mountains and Flowing Water (高山流水) – Traditional Chinese guqin piece s a musician, I have a bad habit. Whenever I listen to a new piece of music, I unconsciously start analyzing it. I can’t help but think about what notes are being played, what instruments I can hear, how it was recorded. But as I listen to this piece of traditional Chinese music, I find myself not thinking, but feeling. I feel suddenly calmer, more relaxed, yet also fascinated. What a wonderful experience!

For once, I’m being pulled along by a tune, rather than evaluating it. “Liu Shui,” or “Flowing Water,” is a graceful and haunting piece. It’s a solo instrumental, performed on a Guqin, a type of zither (harp-like instrument) that was invented literally thousands of years ago. Listening to this piece, I’m amazed that it’s performed by a single person on a single instrument. Guqin players use multiple precise playing techniques to pluck, bend, and harmonize the strings. Strums, tones, overtones, and vibratos are allowed to float together, like moments of flow and turbulence in a peaceful stream.

I will note, listening to this piece is a sort of non-traditional experience for me. As most of us do, I usually seek music with a beat, a pulse, recognizable melodies, maybe some catchy lyrics. Liu Shui is a different sort of experience. The notes feel unbound to meter or repetition. It’s like looking at a piece of abstract art. I don’t see anything I recognize right away, just a collection of shapes and colors. But why are they so pleasing?

How do I find myself getting lost in them? This piece is like the sonic equivalent of that experience.

Liu Shui is just so pretty! It can be enjoyed as a meditative experience-- put it on, close your eyes, and just feel the notes drifting. Notice how the music gradually slides to higher and lower registers. How the pace slows and quickens. How different chapters unfold-- a moment with cascading arpeggios gives way to a new moment with bends and vibratos. Then a moment with glowing overtones.

But I feel this piece would also pair well with other types of experiences, and could even enhance them. The overall pace of the piece is a slow amble. I’d love to hear this tune echoing through a peaceful garden. The relaxing sights and smells would pair well. Or, I can imagine myself sipping hot tea as I listen.

Perhaps a scene with candles, and meditation or yoga. Any experience paired with this piece should be low-stimulation, slow-paced, and more physical than mental. “Liu Shui” is such an immersive experience unto itself that it’s hard to direct your own thoughts as you listen. And that’s what I keep coming back to.

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This is a tune that envelops you in a feeling, Inward Journey – R. Carlos Nakai and pulls you along through it. Perhaps it’s a fool’s errand, to try to imagine. As I listen, I enerally speaking, “solitude” and wonder what sort of context this tune was “lonely” are similar words with meant to be experienced in? Was it pervery different connotations. formed for an audience, in something re“Solitude” is more positive. It imsembling an auditorium? plies intention, discipline, even strength. Why else would Would it have been picked out by a player Superman have a fortress dedicated to in the corner of a temple or a fancy garit? “Lonely,” on the other hand, is implied to den, with passersby enjoying the music as be a state one finds oneself in, rather than part of their ambiance? I’m not sure. But choosing to be in it. today, Liu Shui is like a serene courtyard or a sweet perfume-- it’s a beautiful little es- But have you ever been a good kind of cape, at least for a moment. lonely? Sure, it’s sad, as all loneliness is, but Click on the image, below, to hear Liu Shui it’s a meaningful and even fortifying sadness. Good-lonely can be a poetic experion the guzheng performed by Yang Ling. ence, the kind that gives life depth.

Chinese folk music improves mental health and academic motivation for college students Researchers explored whether listening to traditional Chinese folk music could help college students feel better mentally and become more motivated in their studies without needing a professional music therapist. Over 30 weeks, volunteer students regularly listened to folk music and sometimes took part in simple, movement-based improvisations. The results showed that this approach helped reduce certain negative emotions like sadness and anger, and also sparked a greater interest in new life experiences among the students. The paper suggests that music education should find ways to balance global influences with local traditions.

Reference: Zhang J. The impact of Chinese folk music on the mental health and academic motivation of college students. Current Psychology. 2024;43(13339-13348).

When I listen R. Carlos Nakai’s “Inward Journey,” as with many of his other solo Native American flute pieces, I feel good-lonely. A mournful, monophonic, reverberating flute melody. Simple, repeating, unmoving. Musically speaking, standing in place. Stately, round legato notes, broken by dancing trills. Like wisps of wind through locks of hair. Listening to this piece, how could one not feel a strangely enjoyable loneliness?

The Native American flute (which is, surprisingly, its official name now) is a traditional instrument based on many similar instruments from different peoples indigenous to North America. It only plays a handful of different notes, but its beauty is its tone. This flute has a different build from other types of flutes that I’m more familiar with-- it has two chambers, connected with a very thin passage. The resulting tone is unlike any other instrument I know.

It’s very rich, velvety, sometimes flutish, and sometimes almost vocal.

Not many recordings of traditional Native songs played on flute exist. R. Carlos Nakai,

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himself Navajo and Ute heritage, forewent researching and recreating traditional Native melodies. Instead, he struck out to invent his own genre of modern Native American flute improvisations, somewhat based on traditional Native American vocal music.

I’ve lived in many places, but I live in the American Southwest now, in LA, and Nakai is from Arizona. One thing that has struck me about the Southwest is its geographic extremes and severity. Deserts are vast, oceans are churning, rock faces are jagged. Life, both natural and human, clings wherever it can for survival amidst the harsh environment. I feel this in the culture too-- the people of the Southwest are tough and independent, and they’re unbothered by wide open spaces or dramatic natural features.

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s the ends of Perhaps I’m prothe melody jecting my own experience, but lines fade into Inward Journey the distance, feels like it somehow tells the I can feel mystory of SouthClick on the image, above, to hear a sample of the western life, usself standing Native American flute by flautist, Kim Fleuchaus. ing nothing but a Learn more about Kim’s award-winning work here. simple flute mel- on a massive rocky outody. As the ends of the melody lines fade into the distance, I can cropping, overlooking a feel myself standing on a massive rocky outcropping, overlooking a huge empty desert or a deep crashing ocean. The scene huge empty desert or a is stark. I’m alone, and I’m hardly sheltered from the elements. deep crashing ocean... I’m It’s frightening, but somehow soothing. This isn’t a safe place to stay, but it’s an amazing place to stand once in a while and alone.... It’s frightening, remember how small I really am, and how easily the earth could but somehow soothing. overpower any one of us. With Nakai’s sweet and spooky flute music, the feeling is perfect.

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El Cascabel – Lorrenzo Barcaleta

s a musician and a fan of music from different times and cultures, I try hard to be objective when comparing music. I like to believe all music, young or old, simple or complex, from all corners of the globe, has value and is worth celebrating. But man, it’s hard to stop myself from coming to certain generalizations. And one that’s creeping up on me has been-- I’m pretty sure Latin music is just better.

I know that’s a ridiculous oversimplification. After all, the Latin world is huge and extremely diverse. There is a big difference between, for example, reggaeton music, Norteño, samba, bossa nova- all different kinds of Latin muic. But Latin music just gives me a certain feeling that I don’t get from anything else. I’m not sure how to put it into words. It’s proud, and it’s beautiful. And speaking more objectively, Latin music has been inventive and complex enough to have a huge impact on music around the world.

Lorrenzo Barcaleta has recorded this tune, “El Cascabel,” that seems to capture so much of what I love about Latin music in one six-minute rush. This song has energy, style, and size. The driving triplet beat feels like a stampede. Layered guitar strums are overlaid with shimmering trumpet and violin flourishes. The key is minor, but the power is major.

And the vocals! Lead vocals are shadowed by backup harmonies. The melody is dramatic, as so many beautiful Latin melodies are, but somehow light and nimble at the same time.

The best music comes from the meeting of cultures...

Latin music may just be the superior evolution.

Different cultures bring in different traditions, and musicians have a talent for finding the best ideas across the sources and melding them. Mexico has one of the most interesting cultural blends already-- of course the major elements are Spain and the natives of the Mexican lands, but there are surprising influences from Germany and Austria. And of course, the US is close by too, with its own broad palette to contribute.

But it goes so much deeper, because Spain is already a well-aged blend of influences! Various European and North African cultures have been meeting here for centuries-- after all, Spain is the birthplace of the guitar, one of the most important instruments in the world.

I dwell on the anthropology behind the song, because there’s simply so much going on in the music that it’s hard to capture any other way. What I’m really saying isimagine all the best parts of all these musical traditions across all these cultures, and somehow cram them into three minutes of mariachi. It’s a blur, but one I find myself wanting to experience again and again.

The music is ornate, like a baroque building face. It’s busy, like a crowded city square. It’s old, like a dusty desert bungalow. It’s serious, it’s proud. Since the song goes full-clip basically from the jump, its energy does not develop with dynamic playing or

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Yes, I don’t think I can be convinced otherwise. Latin music just may be the superior evolution.

Click on the image to the right and listen to an instrumental rendition of El Cascabel produced by Nagel. Instruments include the guitar, violin, trumpet, and vihuela. The lively interplay fills the air with the unmistakable warmth and energy of traditional mariachi music.

Take My Hand, Precious Lord – Mahalia Jackson ow do you put magic in a bottle? The job of sheet music is to capture a piece of music, transport it between musicians, and allow new musicians a chance to play something for themselves. And sheet music is very complex; there are countless symbols and obscure Italian words, all in the name of capturing one musician’s magic and giving it to another. But a great music performance can never be captured in sheet music. In between the notes on the page and ambitious symbols trying to enhance them, there is human emotion, expression, chemistry, biology.

A cauldron of energy that only exists in its own moment. Expression is really everything, and that’s all I can think about as I listen to Mahalia Jackson’s recording of Take My Hand, Precious Lord. As a music history nerd (especially the history of modern music, and the way it became what we hear on the radio today), I have to say-- in a way, music starts with gospel music. Of course, there was loads of music before gospel music. But the music we know today is ultimately possible because of the marriage of European and African music techniques and traditions, into something that’s far greater than either on its own. And gospel music was the first organized and collected venue for that geographic combination.

I could go on for pages about how everything from jazz, to rock, soul, disco, musical theater, straight through to modern pop and R&B, can ultimately be traced back to gospel music. I could get so technical about it. But really, just listen to this recording! Doesn’t that say it all? Take My Hand, Precious Lord is one of the more minimal gospel recordings I have heard. When I think of gospel, I immediately think of a church full of people, with a double-time drum beat, glittering piano embellishments, deafening handclaps, and lead and backup vocals building to a frenzy. Sometimes the gospel tunes start small and build. This tune starts small and doesn’t. It feels extremely restrained. All we get is a wilting vocal, a drift-

Gospel Tradition

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COULD GO ON FOR PAGES ing It hints that it will grow, but in a way, it doesn’t. The ABOUT HOW EVERYTHING energy never rises. But it constantly simmers. It’s far from mellow. Instead, it feels like the musicians FROM JAZZ TO ROCK, SOUL, have found a way to shout without saying a word. feels huge, but it’s all implied.

DISCO, MUSICAL THEATER, The scale Where does that energy, that expression, STRAIGHT THROUGH TO come from? It’s everything and nothing. No note is sung or played “literally,” but expression is added MODERN POP AND R&B, CAN at every moment. The piano plays slowly, but with chords, twinkling arpeggios, and grace notes BE ULTIMATELY TRACED rolled punctuating every moment. The vocal is heartTO GOSPEL MUSIC... BUT breaking. As if she is not reading the lyrics, but exthem in the moment, and expressing REALLY, JUST LISTEN TO periencing their poetry with crescendo, vibrato, and melisma THIS RECORDING! DOESN’T galore. Even the organ, barely audible, employs the pulsing Leslie speaker to great effect. But once THAT SAY IT ALL? again, it’s more than the three individuals, but the connection between all three. They respond to each other and play off each other subtly and constantly. Building and falling as one. If God can be found in music, surely it’s in gospel music.

Robert Ruby is a music producer, songwriter, composer, and sometimes writer based in LA. He releases original music, produces for artists, and has contributed music to short films and games. You can follow him at @RobertRubyMusic on Instagram, @RobertRuby on YouTube, or check out his website here.

Amazing Grace: From Personal Redemption to Gospel Anthem Written in 1772 by English pastor John Newton, Amazing Grace began as a deeply personal testimony. Newton, a former slave ship captain who had participated in the transatlantic slave trade, underCredit: Nina Alizada; New Orleans, USA – December 3, 2022 - Statue of Mahalia Jackson located in Louis Armstrong Park. went a profound spiritual transformation after sur-

viving a violent storm at sea. Renouncing Listen to Amazing Grace sung by gospel singer, Shari. his role in slavery, he entered ministry and penned this hymn as an expression of repentance and divine mercy.1 By the mid-20th century, Amazing Grace had become intertwined with the Civil Rights Movement.

Mahalia Jackson’s stirring renditions at rallies, marches, and memorials helped transform it into a unifying anthem of perseverance and faith.2 References: 1. Turner, S. (2009). Amazing Grace: The Story of America’s Most Beloved Song. Harper Collins; 2. Darden, B. (2004). People Get Ready!: A New History of Black Gospel Music. A&C Black.

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Creatives’ Corner

LEARN THE DRUMS WITH CHRISTIAN BRUNI

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rums are among humanity’s oldest and most ubiquitous musical instruments.¹ Their primal rhythms hold an allure that transcends cultures and eras.² Archaeological evidence suggests drum-like instruments existed as early as 6000 BCE, and these primitive drums were likely used in rituals, ceremonies, and for communication.³ For centuries, drums rallied warriors on the battlefield and set the rhythm for sacred ceremonies, uniting communities through a common beat.⁴ In the early 1900s, jazz musicians pioneered the modern drum kit.⁵ By the late 20th century, electronic drums added new technological dimensions to percussion.⁶ Today, drums remain the heartbeat of music across countless genres and cultures worldwide.⁷ For beginners, remember that when you play drums, you join a tradition thousands of years old.⁸ Every Christian Bruni is a professional drummer beat you practice echoes this global heritage.⁹ Embrace the and teacher from Italy. You can follow him on Instagram @christianbruni_drummer journey and enjoy every beat along the way! and learn more about his work here.

Download and print the drumset legend here.

Lesson 1: The Single Stroke Roll

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Lesson 2: The Double Stroke Roll

PLUG & PLAY: THE ELECTRIC GUITAR

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he electric guitar is a cultural icon.¹ Born in the 1930s to amplify jazz and blues performances,² it soon rewired the soundscape of modern music.³ From Chuck Berry’s riffs⁴ to Jimi Hendrix’s sonic revolutions,⁵ and from global rock stages to underground fusion clubs, the electric guitar has become the heartbeat of expression across genres and borders.⁶ Its roots may be newer than the ancient oud or classical guitar, but its impact is global and immediate, shaping music in North and South America, Europe, Asia, and beyond.⁷ Whether used for power chords, melodic solos, or ambient textures, the electric guitar invites individuality and innovation.⁸ Now, begin your journey with a world-class guide.

Fabio Werk is an accomplished electric guitarist and composer with an international pedigree. He holds advanced degrees in Musicology and Ethnomusicology (MMus, Universidad Internacional de Valencia), Composition with New Technologies (MA, UNIR), Classical Guitar (BA, Conservatori Superior del Liceu), and Liberal Arts in Music (Tokyo College of Music). Fabio is equally comfortable in the studio and on stage, skilled in songwriting, arranging, recording, editing, and post-production.

What makes him exceptional isn’t just his education, but his ability to translate complex technique into joyful, approachable learning. With Fabio as your guide, each lesson will blend discipline with creativity, culture with sound, and confidence with skill. So grab your guitar, plug in, and power up. Your musical journey starts now.

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Electric Guitar Lesson 1: Meet Your Guitar Identifying parts of the guitar and amp; tune using an app or clip-on tuner; playing open strings and fretted notes on 1st string; playing a simple 1-string melody (E-F-G).

In Lesson 1, “Meet Your Guitar,” the objectives are to:

Download & Print the Lesson 1 Guide

• Identify parts of the electric guitar & amp • Tune using an ap or clip-on tuner • Hold the pick and guitar properly (seated) • Play open strings and fretted notes on the 1st string • Play a simple 1-string melody (E-F-G) • Mini Song Intro: “Smoke on the Water” (1-string riff) • Exercise: Play your first, clean 3-note melody

OLD SCHOOL: ACOUSTIC GUITAR Musician Joaco Bustillo is an indie folk singer-songwriter, music producer, and teacher from Bolivia and based out of Buenos Aires, Argentina. His studio album, Melodies from a (Broken) Folky Heart, was released in 2023. His most recent releases are shot in videos

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4EVERYONE amidst the landscapes of Patagonia, Argentina. He has collaborated with individuals worldwide, helping others achieve their musical goals, whether learning to play, writing songs, composing, or producing their own music. In the following lessons, he covers rhythm, melody, and harmony; major and minor music; strings and tuning; and warm-ups.

Lesson 1: Music in 3 Concepts Rhythm, Melody, and Harmony

Lesson 2: Major and Minor Music

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Lesson 3: Strings and Tuning the Guitar

Bonus Lesson: Warming Up

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Health-Related Films & TV series

Academy Award Winner Julianne Moore reflects on dementia following her portrayal of Dr. Alice Howland Credit: BBC Motion Gallery Editorial/BBC News, BBC Editorial via Getty Images.

Still Alice (2014)

Written and directed by Richard Glatzer and Wash Westmoreland and based on the

2007 novel by Lisa Genova, Still Alice is a 2014 drama about a renowned linguistics professor who sees her life spiral out of control when she is diagnosed with Alzheimer’s.

Tragedy would soon strike the film when co-director Richard Glatzer passed away some months after the film’s release. Glatzer had been diagnosed with amyotrophic lateral sclerosis (ALS) at the onset of the film’s development.

Oscar Winner Julianne Moore plays Dr. Alice Howland, a linguistics professor at Columbia University. Howland is at the top of her career, celebrating her 50th birthday with her physician husband John and their three adult children. After she forgets a word during a lecture and becomes lost during a jog on campus, Alice’s doctor diagnoses her with early onset familial Alzheimer’s disease. As the family scrambles to make sense of this sudden news, Howland desperately prepares for what this disease will do to her.

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4EVERYONE Still Alice manages to tug at your heartstrings through the sheer emotional weight of the story. It is fairly devastating to see a healthy, successful family fall into pits of despair when their matriarch is stricken with Alzheimer’s. Old issues are sidelined and love is renewed as both the children and the husband try to battle it by all means necessary. However, as those familiar with Alzheimer’s know, there is no victory when it comes to Alzheimer’s and what we instead see is a gradual decomposition of what Dr. Howland is supposed to be.

The greatest strength of the film is in its performances. Julianne Moore, as Dr. Alice Howland, steals the show. Accurately capturing her character’s journey down into the hellish nightmare of Alzheimer’s, Moore is convincing, disturbing and personal and brings such nuance here that she wholly deserved the Oscar she got for the role. Equally impressive are Kristen Stewart and Kate Bosworth, who play Moore’s daughters.

Stewart brings a youthful charm to the story while Bosworth, who plays the older sister, is a powerhouse in her own right. Alec Baldwin, as Moore’s husband, is resolute and unflinching.

Together, the cast brings the script to life in the most wonderful way possible.

From a cinematography perspective, Still Alice is a beautiful film. Portraying the haunting effects of memory loss through the visual medium is a difficult enough task but the film manages to do this both gracefully and subtly. The score is intrusive at times but works well enough to convey the spatial dissonance felt by Alzheimer’s patients. The editing is sharp and brisk, allowing moments to truly flow to the audience so they’re both overt and subtle meanings are well conveyed.

This is one of the most poignant and haunting portrayals of Alzheimer’s in cinema. The film’s greatest strength lies in illustrating how this terrible disease robs us of both our memories and our identity and how a loving family is the only thing that people with Alzheimer’s can rely on. This was not only one of the best films at the time of its release, but has withstood the test of time, offering unique insights into the challenges facing patients and those for care for them.

Getting Help

If you or your loved one needs help, visit Alzheimers.gov by clicking on the image, to the right.

It is an official website of the U.S. government, managed by the National Institute on Aging at the National Institutes of Health and offers caring guidance and support for both people facing dementia and their caregivers. You’ll find practical everyday tips like making daily routines, encouraging safe independence at home, and communicating with understanding and patience. You’ll also receive advice on caregiver self‑care, managing stress, and planning for the future. It also connects you to local and national help, from support groups and resource centers to publications and personalized assistance by phone or email.

Check out the interview with neurologist and psychiatrist Dr. Dani Cabral on p.47 for holistic approaches to Alzheimer’s care.

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Reta Kateb, Cesar Award for Best Supporting Actor Credit: Universal Images Group Editorial; Photo 12 via Getty Images.

Hippocrates: Diary of a French Doctor (2014)

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octors, in today’s day and age, are often considered beyond mistakes. Almost mythical creatures who can dive into save even the most hopeless of cases, audiences the world over have been transformed by television shows such as House and Grey’s Anatomy. Thus, it was important that a film came along that would burst this bubble and help bring audiences back to Earth. 2014’s Hippocrates: Diary of a French Doctor is one such film.

Directed by Thomas Lilti and written by Pierre Chosson, Baya Kasmi and Shérazade Khalladi, Hippocrates: Diary of a French Doctor is a 2014 comedy drama that focuses on Junior doctor Benjamin (Vincent Lacoste) who has just started at the Paris hospital where his father also works. Convinced that he is going to be one of the greats, Benjamin finds his enthusiasm begin to temper when he realizes the job might not be what he had thought all along. Together with an Algerian doctor Abdel (Reda Kateb, pictured above, who won the Cesar Award for Best Supporting Actor) who is among the legions of foreign doctors who have to doubly prove themselves in the French medical system, Benjamin and friends will be forced to face their own fears, limitations and patients as they navigate the tumultuous world of medicine.

Part analysis of the human pain and part a realization of the sheer difficulty of medicine, Thomas Lilti’s movie does well to humanize doctors. The field of medicine is extremely hard and doctors have to work harder than everyone else as the margin and consequences of error are too great to ignore. What Thomas Lilti does is provide a peek inside this stressful life, allowing us to appreciate how doctors are merely human, like the rest of us and how they are equally prone to breaking down as well.

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4EVERYONE The writing here is exemplary as the trio of writers not only expertly recreate the chaos inside a hospital but also manage to give each character unique personalities that audiences can identify with. The direction is on point, capturing the zany energy inside the hospital wing really well as well the chaos within the doctors’ lives. Litli keeps things moving at a breakneck pace as the brisk editing ensures audiences feel the constant stress and tension that is a staple of each doctor’s day.

Vincent Lacoste as Benjamin is a revelation, expertly meshing novice-like behavior with melancholy as he soon realizes he might be in over his head. Lacoste’s dry humor is the best part and there are several moments where he manages to shine through. Holding down the fort at his hospital is Jacques Gamblin as Professeur Barois who gives a resolute yet unemotional turn as the head of the facility. Equally impressive is Reda Kateb as Abdel who makes Benjamin’s stint a little bit more bearable.

Hippocrates: Diary of a French Doctor is a potent film, one that showcases how doctors are not without error. Celebrating the human inside the individual, the film does a fantastic job of illustrating the highs and lows of what it means to lead a life in medicine.

Credit: Prostock Studio Health-related film reviews by Dr. Samiyya, who is trained as a general practice physician and is passionate about film, dividing her time between her practice and freelancing about film.

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Hope-Related Films & TV series Most (“The Bridge”) Academy-Award nominee, 2003 short film (29 min).

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Old railway bridge in the Czech Republic Credit: Jaromir Chalabala

n the realm of short films, few works resonate as profoundly as Most (“The Bridge”), a Czech-American collaboration directed by Bobby Garabedian and co-produced by William Zabka (yes, the same William Zabka more popularly known to audiences from The Karate Kid and Cobra Kai). Filmed on location in the Czech Republic, this Academy Award–nominated short offers a hauntingly beautiful meditation on hope, love, and sacrifice, anchored in the deeply human story of a young boy and his father.

The film’s cinematography is nothing short of breathtaking. The creative use of light, framing, and movement transforms ordinary landscapes—a bridge, a river, a train—into visual metaphors for destiny, choice, and consequence. Long, sweeping shots of the industrial bridge against a vast sky heighten the emotional resonance of the story, while intimate close-ups capture the quiet tenderness between father and son. This interplay of scale and detail illustrates how the smallest human gestures reverberate across life’s grand, often merciless, machinery.

The performances ground the film in authenticity. Vladimír Javorský as the father conveys a restrained emotional depth, every glance and hesitation steeped in paternal love and quiet strength. The young boy, portrayed with innocence and natural charm, embodies the pure trust that makes their relationship immediately compelling. Their chemistry is so genuine that viewers are drawn into their bond, sensing both the warmth of their connection and the weight of the choices that lie ahead.

Dialogue is sparse but purposeful. Rather than relying merely on words, Most tells its story through the visual rhythm of action and reaction, silence and sound. This narrative economy ensures every line carries weight, while the pacing sustains attention with measured tension and poignancy.

In just 29 minutes, the film captures the artistry of short filmmaking. Access is elusive for both logistical and artistic reasons. As of this writing, it is only available on DVD, which includes subtitle options in English, German, and Spanish. While The 76th Annual Academy Awards with William Zabka (c) some fans have posted versions online via Youalongside co-producer Bobby Garabedian and actors for Most, Tube, viewers should be aware that certain upnominated for Best Live Action Short Film loads alter the original presentation by adding Credit: L. Cohen/WireImage via Getty Images. introductory text that were not part of 46 the filmmakers’ original production.

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The Doctor is in

r. Danielle “Dani” Cabral is an Ivy-league trained, internationally respected Alzheimer’s specialist neurologist and psychiatrist with over 15 years of experience in Alzheimer’s care and clinical research.

She’s known for her unique ability to translate cutting-edge science into real-world, deeply human care. Dr. Cabral has served as principal investi- Dr. Dani Cabral, neurologist and gator for multiple Alzheimer’s clinical trials, received psychiatrist; founder, BrainLove grants to advance access and awareness, and speaks widely on transforming brain aging and care. We spoke with Dr. Cabral to learn more about BrainLove, and tips for caring for loved ones facing the challenges of dementia and Alzheimer’s--and those who care for them. According to the Alzheimer’s Association, over 7 million Americans are living with Alzheimer’s, and by 2050, this number is expected to approach 13 million. We are grateful for Dr. Cabral for taking the time to offer her timely insights and support.

What motivated you to create BrainLove?

I created BrainLove because I saw how the traditional healthcare system often left patients and families feeling like they’d been handed a diagnosis with no roadmap.

Unfortunately, it is not uncommon for patients and families to be told, “Yes, this looks like Alzheimer’s. Come back in 6 months,” with limited guidance, support, or acknowledgment of the emotional earthquake they had just experienced. This is a systems issue and not the fault of any single healthcare professional. Physicians are not trained to know how to best help in these situations. I have found that much of what helps is “non-medical” or what I call psychosocial-spiritual-relational care. There is currently little to no reimbursement for this type of care. In fact, it is often devalued despite mounting evidence of its effectiveness to improve patient quality of life, decrease unnecessary healthcare utilization and high-risk medications, and improve care partner well-being. As both a neurologist and psychiatrist, I knew there had to be a better way. BrainLove was born out of the conviction that people deserve more than a label. They deserve partnership, education, and the possibility of living fully, even in the face of memory and thinking changes.

And just as importantly, we believe that caring for the care partner is inseparable from caring for the patient because the well-being of one directly shapes the resilience of the other.

What are some common misconceptions about dementia and Alzheimer’s?

The biggest myth is that there’s nothing we can do.

Families are often told to “get their affairs in order” and prepare for an inevitable decline. That’s not the full story.

While there’s no Alzheimer’s cure yet, there is so much that can be done to support brain health, adapt to changes, Elderly patient holding a physician’s hand. stay active and engaged in one’s life, and strengthen Credit: Chinnapong

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4EVERYONE We now have FDA-approved AlzheiTHE BIGGEST MYTH IS THAT relationships. mer’s treatments that target biological changes, THERE’S NOTHING WE CAN amyloid plaques, in the brain in individuals in the early symptomatic stages.

DO. FAMILIES ARE OFTEN Even beyond this, we encourage patients and to see the opportunity for growth and TOLD TO “GET THEIR AF- families transformation while addressing the real challengFAIRS IN ORDER” AND PRE- es they face. I have found that those who do best Alzheimer’s and related diseases are open, PARE FOR AN INEVITABLE with honest, and transparent with themselves, their DECLINE. THAT’S NOT THE families, and friends. They do not let a disease define their identity. They join together and fight hard FULL STORY. WHILE THERE’S to maintain their identity, adapting along the way. is an act of rebellion in many ways, rebellion NO ALZHEIMER’S CURE YET, This against the dementia stigma, against a society and THERE IS SO MUCH THAT CAN culture that tries to make us invisible as we age and especially with neurodegenerative diseases, BE DONE TO SUPPORT BRAIN such as Alzheimer’s disease.

I call this “Dementia Dehumanization SynHEALTH, ADAPT TO CHANGES, drome. ” It’s what happens when a dementia diagnoSTAY ACTIVE, AND ENGAGED IN sis leads people to pull back from life not because the disease itself, but because of the stigma ONE’S LIFE, AND STRENGTHEN of around it. Families stop going out, individuals stop sharing their opinions or trying new things, and RELATIONSHIPS.

The purple ribbon represents Alzheimer’s awareness and, according to the Alzheimer’s Association, is the official color of the Alzheimer’s movement.

Credit: Kumer Oksana.

their sense of agency and identity shrinks. It’s a form of self-limiting and anticipatory grief fueled by cultural messages that equate dementia with incompetence or irrelevance.

To combat this, I am part of the Initiative to Change the “D-word”, advocating that we move away from the term dementia altogether. The word is both inaccurate and deeply stigmatizing, suggesting “madness” or “loss of mind,” which does not reflect the lived experience of people with these conditions and presents a barrier to early detection, diagnosis, and treatment. Words matter, and shifting our language is one step toward shifting culture, identity, and hope.

But I’ve also seen families push back against this with remarkable courage. I worked with families who made the decision to talk openly about the diagnosis with friends, neighbors, and even their faith and social communities. Instead of withdrawing, they lean in, host dinners, share their journey on social media, and invite others to learn alongside them. The result is a circle of support that grows stronger over time. The choice to live

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4EVERYONE transparently not only preserves sense of self but also dismantles stigma for those around them. It is proof that with honesty, community, and courage, people can move beyond dehumanization toward resilience and even transformation.

How does BrainLove support caregivers, specifically partners and adult children who may care for their elderly parents?

Care partners are at the heart of BrainLove. We believe that when care partners thrive, everyone does. We recognize that care partners are not just managing logistics and symptoms, they are also navigating an ongoing grief process. We find the Dementia Grief Model, as Grief Model, as described by Kesstan Blandin, to be a powerful framework that reflects what so many families experience.

This model describes three psychological states that care partners can move through: • Separation — when serial changes and losses lead to a state of separation from the person with cognitive decline • Liminality — the “in-between” space marked by ambiguity, where a loved one is physically present but psychologically changed, and caregivers must tolerate painful and confusing emotions.

• Re-emergence — a stage of adaptation, where caregivers begin to integrate the reality of loss and find new ways of connecting, communicating, and living.

At BrainLove, we support families in moving through these stages with compassion and intention. For some, that means helping them name and acknowledge losses, so they don’t remain stuck in separation. For others, it’s about providing tools to tolerate the uncertainty of separation. For others, it’s about providing tools to tolerate the uncertainty of liminality, including strategies for self-care, support groups, and exploring the concept of ambiguous loss through the work of Pauline Boss, PhD. And when families reach re-emergence, we walk beside them as they adapt to a new reality finding fresh ways to connect with their loved one, to laugh again, and to build resilience for the road ahead.

As well, care partners often carry an invisible weight of guilt sometimes heavier than the physical or logistical demands of caregiving itself. This guilt shows up in many ways: • Guilt about not doing enough. Even when they’re providing round-the-clock care, spouses and adult children often feel they should be doing more, more patience, more creativity, more energy. They measure themselves against an impossible standard of “perfect caregiving.”

• Guilt about frustration or resentment.

Care partners sometimes feel angry or

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Older gentleman and his daughter in the park enjoying a peaceful stroll outdoors.

Credit: Lucky Business

4EVERYONE resentful, and then feel guilty for having those very human emotions toward someone they love.

• Guilt about needing help. Accepting outside assistance, respite care, or even considering long-term placement can feel like “failing” their loved one, even when it’s necessary for survival.

• Guilt about enjoying life. Many caregivers feel disloyal for laughing with friends, going on vacation, or having moments of joy while their loved one is struggling.

• Survivor’s guilt. After their loved one passes away, some caregivers carry guilt about choices they made, medical decisions, placement in a facility, or simply wishing at times for the burden to be lighter.

At BrainLove, we try to normalize these feelings. Guilt doesn’t mean a caregiver isn’t deSource: Alzheimer’s Association, Fact Sheet - Alzheivoted. It often means the opposite: they care so mer’s Disease Caregivers, Alzheimer’s Impact Movement deeply that they hold themselves to superhu(AIM), alzimpact.org (March 2024). man expectations. We help caregivers reframe guilt as a signal of love, not of failure, and guide them toward self-compassion and selfcare.

BrainLove provides direct care to care partners through personalized visits, tailored offerings, referrals, and resource connections focusing not only on the patient, but on the caregiver’s mental health and well-being. Our programs are designed so care partners never feel invisible. They are equipped, supported, and reminded that they are not alone in this journey.

We also know that caring for someone with Alzheimer’s or related conditions cannot be done in isolation by families or by us. Partnerships with primary care providers, other trusted healthcare professionals, community services, and agencies are essential to a truly holistic approach. There are many excellent resources available, but they can be difficult to access in the moment of need. Just as we encourage our care partners not to shoulder everything alone, we at BrainLove don’t try to do it alone either. We actively connect our caregiver patients to outside support whenever it’s needed, ensuring they have a team around them, not just a single point of care.

Alzheimer’s is often described as a disease that reshapes identity and family roles.

From your perspective, how can families best maintain connection and a sense of “self” for their loved one?

Families can maintain connection by focusing less on facts and more on feelings, less on the past and future and more on the present moment. A person may not remember your name, but they can remember the feeling of being loved, safe, and included.

Small rituals such as shared meals, favorite

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4EVERYONE music, storytelling can anchor identity and belonging.

It also helps to see this journey through new ideas and frameworks. One that I often share is ambiguous loss, the recognition that your loved one is physically here but may feel psychologically different, and that grief begins long before goodbye. Naming this experience gives families permission to feel what they feel, while still seeking ways to connect.

Another powerful approach is using humor and improv. Instead of correcting or forcing reality, families can learn to “yes, and…” to lean into the conversation or moment as it is, to find levity, and to rediscover joy in unexpected places. Laughter, play, and spontaneity not only reduce stress but also preserve relationships in a way that words Multigenerational family sharing a meal together.

Credit: PeopleImages alone cannot.

Beyond medication, what lifestyle or holistic strategies have you found most impactful in supporting brain health and quality of life for patients with Alzheimer’s?

Physical activity, social connection, and cognitive stimulation have consistently been shown to support healthy brain aging and quality of life in Alzheimer’s. The key is to find ways to do tap into these areas that resonate with the person with Alzheimer’s.

As the disease progresses, people often want to continue their lifelong hobbies but may express resistance or outright refusal. This resistance is usually not stubbornness.

It often stems from fear, uncertainty, or a loss of confidence. A person may worry about “getting it wrong” or feel overwhelmed by tasks that used to come easily. In these moments, rational explanations rarely work. Telling someone why they “should” do something usually only increases anxiety or refusal.

Instead, one effective approach is to gently guide them into the activity without making it feel like a test or requirement. Sometimes that means joining them first such as driving to the park for a walk, putting on music, starting to dance or begin sketching and then inviting them in. Other times it means reframing the activity in a way that feels safe and natural.

This is where the concept of therapeutic fibbing can be helpful. If a loved one resists going for a walk, instead of insisting “it’s good for you,” you might say, “Can you help me mail a letter?” or “Let’s go see if the roses are blooming outside.” If they resist playing the piano, you might say, “I’ve forgotten this song. Can you show me?” These small, compassionate reframings lower resistance and restore confidence. At BrainLove, we encourage families to use therapeutic fibbing not as deception, but as a loving strategy to reduce distress and open the door to meaningful engagement, connection, and joy.

Finally, and especially in the mid to late stages of disease, my top three picks for sparking joy and connection are music, pets, and gentle touch. Simple things like hand massage or stroking a pet can bypass words and reach directly into the emotional

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4EVERYONE core. I first learned the power of these approaches more than 20 years ago while working for a hospice dementia program.

I’ll never forget watching individuals who had been still and unresponsive for days, sometimes weeks, suddenly begin tapping a toe or opening their eyes when a favorite anthem from their youth filled the room. For families, those moments felt nothing short of miraculous. They offered a glimpse of their loved one’s essence shining through, reminding everyone that connection is still possible, even at the end of life.

How has your experience with BrainLove shaped, or even changed, how you practice and interact with families of patients with dementia and Alzheimer’s?

BrainLove has taught me to slow down and listen not just to symptoms but to Elderly parent playing a game of chess with his son. stories. I once had a husband tell me, “DocCredit: PeopleImages tor, thank you for not just seeing my wife but for seeing me too.” That moment crystallized what BrainLove is about: care for the whole family, not just the patient. It’s also changed how I measure success. Before, it was about test results and scan reports. Now, it’s about moments of connection: a care partner feeling less overwhelmed, a patient laughing again, a family rediscovering joy in the midst of challenge. Those are the metrics that matter most.

At the same time, BrainLove has reinforced that families need both: the confidence that their medical team is doing everything possible to figure out what’s happening, and the support to move into the non-medical—what I call psychosocial-spiritual-relational care. Families often can’t embrace the non-medical until they trust that the medical has been addressed. When both are in place, healing becomes possible on multiple levels.

To learn more, visit:

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Award-winning filmmaker brings an authentic voice

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ruce Nelson is a visionary actor and filmmaker whose work resonates across generations and cultures. Through powerful documentaries and narrative films, Bruce brings to life untold stories that stir the heart and challenge the moral compass, anchored in historical truth and cultural authenticity. In addition to his film work, Bruce curates traveling exhibitions and documentary projects that honor African American history, including the rich legacy of the once-segregated Washington-Escobedo community in Mesa, Arizona. His exhibitions are available for museums, libraries, and public spaces, ensuring that these vibrant stories are not only preserved—but proudly shared.

North Town unearths the untold struggles and resilience of Mesa’s once-segregated Black community

Bruce Nelson outside TCL Chinese Theatres (formerly Gruman’s Chinese) after North Town became an official selection of Silicon Beach Film Festival.

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he African American experience is rarely captured with the nuance and sensitivity to tales of tragedy and resilience as portrayed in the works of Bruce Nelson. In North Town, we learn of Dr. Lucius C. Alston, a physician and World War I veteran, who resided in Mesa and served African Americans, Hispanics, and Native Americans in its segregated community of Washington Park. Residents recall seeing White patients visit Dr. Alston in the night to avoid drawing attention to the fact that they had an African American doctor. One resident recalled Chicago Cubs Hall of Famer, Ernie Banks, staying at the residence because African American players were often refused hotel rooms in downtown Mesa. Today, the Alston House provides offices for non-profit associations supporting civil rights and equal employment opportunity.

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4EVERYONE To learn more and support, visit:

Bruce Nelson

Nelson’s current projects include Redline: Veterans of Washington-Escobedo Community, and Looking for Laura Nelson. In Redline, he spotlights the unsung African American heroes who served in the Civil War, World War I, and World War II, fighting for all Americans while battling discrimination in their own town. In Looking for Laura Nelson, Bruce explores a deeply personal history as he uncovers secrets of the past through DNA testing, and investigates the lynching that occurred in 1911 of two relatives in Okemah, Oklahoma. Ms. Nelson’s image has been used in dozens of documentaries, but for Bruce, her legacy is deeply personal:

“I have to tell people Laura Nelson’s story. This is where she’s buried; this is what happened to her; she did not deserve this; it was wrong. And I want to make it right.”

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ruce’s penchant for storytelling is not limited to films. He curates exhibitions available for museums, libraries, open spaces, as well as other documentaries and publications. His latest exhibition, Take Me to the Water, is a set of murals, which the Arizona Historical Society described as a journey through memory, community, and healing. The exhibit explores what water means to a community where this most essential part of life has been utilized and exploited. From the othering of separate drinking fountains to the sacrosanct baptismal ritual of immersion, the mural conjures feelings that inspire reflection, dialogue, and hope.

Bringing Exhibits to Your Hometown NEB Productions’ museum exhibitions are available for rent. The curator has prepared a one hour lecture presentation for each exhibition. All subject matter is appropriate for a public, multi-use venue. All artwork is original and is the sole creation of the artist. Artwork will be displayed in a professional manner. If you are interested to learn more and collaborate, please contact Bruce directly:

Flyer for Take Me to the Water art exhibition celebrating the Washington-Escobedo Heritage Neighborhood unveiling three murals of the project, sponsored by the City of Mesa, LISC, Grey Box Collective, and Zen Nights.

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I n n ovat i o n & C u lt u r e

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How China’s High Speed Rail Changed Travel--and Influence Geri Mileva blends the precise thinking of her engineering background with the storytelling skills of an experienced writer. Based in Prague, she writes everything from engaging copy to in-depth journalistic pieces. Discover more about Geri’s work.

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ince becoming the “bicycle kingdom” of the 1980s and 1990s, China has slowly surpassed other nations and become the world’s highspeed rail (HSR) leader. In under two decades, the country created 48,000 kilometers (or 29,825 miles) of nationwide iron veins that connect the megacities of Beijing, Shanghai, and Guangzhou (imagine rails stretching from New York to Los Angeles a dozen times!). Designed for speeds of up to 400 kilometers per hour (almost 250 mph), the rail systems of other countries (except Japan) pale in comparison. But there’s more to this transformation than engineering and speed. The infrastructure reveals how its people’s discipline and long-term thinking have reshaped how they move. Let’s unpack what it took to make the HSR dream into a daily commute. What lessons do they teach us, especially to those of us who measure time in TikToks and twoday shipping? In just 12 years, China underwent significant transformation.

12-year growth in High Speed Rail routes from 2008 to 2020

Credit: Lawrence, Martha, Richard Bullock, and Ziming Liu. 2019. China’s High-Speed Rail Development. International Development in Focus. Washington, DC: World Bank. doi:10.1596/978-1-4648-1425-9. License: Creative Commons Attribution CC BY 3.0 IGO.

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4EVERYONE To understand how China pulled off this historical rail build-out, let’s rewind the clock and look at the milestones that made it a reality. This did not happen overnight but was the result of intentional and persistent efforts dating back to the 1990s.

How did they do it? The machinery behind China’s speed revolution China’s railway innovation was an interplay of various drivers behind its steady development, including political alignment, cultural ethos, and local technology transfer.

The government practiced top-down governance to ensure progress for the project, from land acquisition to funding. If people weren’t ready to move, they would just build around them. In one situation, the station or railway ended up circling some residents’ homes.

Asian values, which have Confucian influences such as loyalty toward family, corporation, and nation, social harmony, work ethic, and the pursuit of excellence, together fueled the collective will to persevere. fueled the collective will to persevere. Local manufacturers also made up 70% strategic materials by 2020 with an anticipated increase to 85% by 2025.4 Human capital at scale and uniform design were also crucial elements. The Beijing-Shanghai route alone mobilized around 100,000 workers.5 They laid tracks and built stations, bridges, and systems for signaling and communications. The government also standardized designs and manufacturing processes for everything from tracks, viaducts, and embankments to electrification and signaling.

When Speed Inspires and Stretches Thin: Challenges and Implications While the world may admire China’s high speed rail network, it faces significant

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4EVERYONE pressure. The speed of ultra-fast trains doesn’t just move passengers—it also moves loan figures. As of 2022, the government’s debt amounted to $890 billion, 5% of China’s GDP that year, for pushing this transport system to every corner of the country.6 Meanwhile, some routes are struggling due to low demand because of high ticket prices. Commuters in less developed areas turn to more affordable (and slower) alternatives. They include the green trains, which still run in places like Yunnan, which only charge six to 36.5 yuan.7 In a 2021 interview by Radio Free Asia’s Eugene Whong, a Lao national described the ride on the Laos-China high-speed railway as “calm, like I was sitting in an airplane, only without the turbulence.”8 Plans are underway to establish a link between Kunming and Bangkok. Also, the Jakarta–Bandung high-speed railway, although based in Indonesia, is a product of China’s rail diplomacy.

The Long Game in the Fast Lane China’s HSR may have begun as a slow burn of planning, public will, and partnerships. However, the discipline and commitment to the long game ultimately paid off.

Although the debt is steep and some routes run light, the project proves what’s possible when vision meets resolve. So we’re faced with a quiet challenge: Would we ever wait 20 years for a train that goes 350 to 400km/h? Or will we abandon our efforts midway and build another freeway instead?

While some nations get stuck in the planning stage, China has already left the station. In the end, national pride isn’t just about speed alone, but how far you’re willing to go to make it real.

Riding China’s HSR as a tourist If you’re visiting China, you should check out the HSR—it’s the fastest and most efficient way to travel between cities. China’s high-speed trains fall under three categories based on their speed and tracks: • G trains: 250 to 400km/h, ballast-free tracks • D trains: 200 to 250km/h, standard tracks • C trains: 200km/h for shorter, inter-city routes (within a region) Seats range from second class (tight and efficient) to business class (think first-class airline pod).

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4EVERYONE The amenities available on most high-speed trains include: • Luggage racks and closets • Power outlets (except on some old CRH1 trains) • Wi-Fi access (on Fuxing bullet trains and some Hexie high-speed trains) • Dining bar or food trolley service and water dispensers

Credit: Yuestock; Guilin, China: The comfortable and spacy inside of a high speed intercity train en route to Shenzhen.

Travel Tips Experience a more pleasurable journey by taking these steps: 1.

Download ticket booking apps like Klook.com or Trip.com in advance.

2.

Bring your travel documents.

3.

Know your luggage limits (20 kilos/44 pounds for adults and 10 kilos for children).

4.

Arrive early to give yourself ample time for security checks.

References: 1, Yan, S. L. K. (2020). Planning Like a State: Railway Modernization in China. University of Toronto (Canada).

2. CCTV. (January 3, 2025). Total length of operation network of high-speed railways in China from 2008 to 2024 (in 1,000 kilometers) [Graph]. In Statista.

3. Gao, Y., Song, S., & Zou, Y. (2025). Does high-speed rail complement or substitute other transportation modes? City-level evidence from China. Research in Transportation Business & Management, 59, 101250.

4. Boullenois, C., Black, M., & Rosen, D. H. (2025). Was Made in China 2025 Successful? Prepared for the U.S. Chamber of Commerce.

5. Powell, B. (2009). China’s Amazing New Bullet Train-This year Beijing will spend $50 billion on what will soon be the world’s biggest high-speed train system. Here’s how it works. Fortune (Asia), 160(3), 28.

6. Rai, K. (n.d.a). High speed railways in China. Organisation for Research on China and Asia, 7. Huaxia (January 16, 2025). Across China: green-painted trains provide cost-effective rides for rural vendors. Xinhua; 8. Wong, E.(December 12, 2012). Lao-China railways feels ‘similar to when I rode the Shinkansen in Japan.’ Radio Free Asia.

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Community Corner

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Survey of Hispanics and Latinos on Healthy Eating “I’m not giving up my rice and neither is my abuela. Why can’t we adjust the ingredients? And who reads these things?!”

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er words struck me like a ton of bricks. Krystal had said what I was afraid to say out loud: this laundry list of “foods to avoid” enmeshed in a inch-high set of discharge instructions was out of touch. My father was being released from the hospital after experiencing issues from his Type 2 Diabetes, but the entire conversation with his care team was centered on his medications. Not a single word about his diet and lifestyle. Except for this extensive list of

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4EVERYONE foods to avoid. Krystal is a native of Puerto Rico, health professional, and caregiver, so she knew exactly what I was going through and needed to hear. So when she told me bluntly what I had felt reading through the materials while thinking about my own father, it spurred me to action. I sought out and collaborated with Chef Jenna to produce healthy versions of favorite dishes. At the same time, I became curious about how many others felt the same way. So I did a survey to inquire about their perception of nutrition advice offered by health care teams, and how to better engage with our Latino community to explore healthy versions of favorite dishes.

A sample of 50 adults (18 years and older) who self-identified as Hispanic or Latino/a/x and reside in the United States completed the survey. The questionnaire captured background demographics and five culture-focused nutrition questions. Participation was anonymous, voluntary, and respondents received fair compensation for their time. Average age was 37.3 years, with a spread of roughly 11 years in either direction, placing most participants in their late-20s to mid-40s. Twenty-six women and 23 men took part (1 did not disclose), giving the sample an almost even split. Everyone resided in the U.S. with 42 respondents (84%) born in the United States, while 8 (16%) were born elsewhere. English was the primary language for 38 participants (76%), whereas 12 (24 %) primarily spoke Spanish. In brief, most of the participants were born and lived in the United States, and predominantly spoke English, with a sizeable Spanish-speaking minority.

Most respondents (58.0%) rated hospitals and clinicians as having “Low awareness” of patients’ cultural food preferences, underscoring a perceived gap in culturally responsive care.

Additionally, nearly two-thirds of participants cluster in the “Unlikely/Highly unlikely” segment when asked of their willingness to give up favorite dishes, confirming a strong attachment to traditional foods even when dietary change was advised.

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4EVERYONE Respect the Cultural Integrity of the Dish Despite the majority of respondents expressing an unwillingness to give up their favorite cultural dishes, an overwhelming 100% of respondents recognized the value of engaging with a healthier version of these same traditional foods. Notably, 78.0% of respondents rated such options as “quite valuable,” underscoring a strong preference for modification over elimination. This finding reveals a powerful cultural insight: preservation of heritage and improvement of health are not mutually exclusive in the eyes of Latino participants. Rather than being resistant to change, respondents appear to embrace culinary innovation as long as it respects the cultural integrity of the dish.

Meet Me Where I Am While 100% of Latino respondents in our survey saw value in healthier versions of traditional dishes, the mode of delivery for this information is just as critical as the content itself. Traditional discharge instructions, which typically dense, text-heavy, and generic. This falls dramatically short of engaging patients in meaningful dietary change.

These documents often rely on complex medical or nutrition jargon, provide one-size-fits-all dietary guidelines like “reduce sodium” or “cut out rice,” failing to emotionally connect with the foods and values that shape people’s lives. As a result, people may feel confused, dismissed, or even disrespected. When instructed to give up dishes central to family, tradition, and identity without being offered culturally relevant alternatives, the guidance becomes not only ineffective but alienating.

Modality Matters: Leverage technology so I can see and follow along Over 85% of respondents preferred video demonstrations compared to only 14% who desired a written recipe. Of those who preferred videos, more individuals (46.0%) wanted a voiceover in their preferred language with English subtitles compared to those who simply preferred the videos in their own language (40.0%). Subtitles are notably effective when the cook is a caregiver who may not be proficient in the preferred language.

Prescriptive to Participatory Engagement By meeting people where they are and valuing their culinary traditions, we effectively shift from prescriptive to participatory engagement, positioning people to effectively adopt healthy lifestyles. Listening is much more effective than lecturing, and just taking the time can inspire change.

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el Dorado cantina

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Authentic, hearty Pozole in Vegas

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elcomed by the upbeat rhythms of Latin music and the comfort of spacious booths, El Dorado Cantina sets the tone with warmth and ease. The friendly staff guided me through a menu bursting with flavor, starting with bright red and green salsas that shouted freshness. But the star? The pozole. A rich, savory stew that echoes the layered depth of Vietnamese pho, adorned with fresh onions, red cabbage, radishes, avocado, and limes. Hearty and deeply satisfying, the generous cuts of meat make each bite feel like home. This is comfort food with corazón, so good, you’ll want a siesta afterward.

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SAZÓN Y SONRISAS: ORGANIC, SOUL-FILLED, & HEALTH-FORWARD El Dorado Cantina radiates warmth from the moment you enter— glowing star lanterns, sleek wood tables, and plush leather booths offer cozy elegance. In the corner, calaveras and folkloric figurines honor Día de los Muertos traditions, a tribute to ancestors that beautifully bridges the past and present, reminding diners that food, like memories, keeps us connected.

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ake brunch a vibrant celebration, with bottomless mimosas, and Bolillo Churro French Toast at Tivoli Village.

Adults may choose to swing by the location on the Strip after a night out. Whether you’re vegan, gluten-friendly, or just craving carne asada, the menu welcomes all. This is Mexican cuisine with integrity. Organic, soul-filled, and boldly health-forward. Even the oils are chosen with care: premium palm for sautéing, wagyu tallow for deep-frying.

Each dish is a thoughtful blend of tradition and innovation, where heirloom ingredients meet elevated technique. The pozole evokes ancestral warmth, the avocado toast offers a nod to modern wellness.

Brunch is shared, savored, and steeped in sabor. Come hungry, leave nourished.

Open 24 hours For reservations or more information, please call or click below: 725-208-1903 (THE CANTINA - SOUTHWEST) 702-333-1112 (TIVOLI VILLAGE) 702-722-2289 (THE STRIP) OR YOU CAN PLACE A PICKUP OR DELIVERY ORDER

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Beyond greetings in the top 10 U.S. languages Click below for audio clips

P r ov e r b s

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References available on p.74.

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The 35th Anniversary of the Americans with Disabilities aCt

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n a hot July day in 1990, disability rights activists gathered on the White House lawn to witness history. President George H.W. Bush was about to sign the Americans with Disabilities Act (ADA), a landmark civil rights law extending protections to millions of Americans with physical, sensory, mental, and developmental disabilities. “Let the shameful walls of exclusion finally come tumbling down,” Bush proclaimed as he signed the bill. His words rang with hope that day, echoing the dramatic protests that had propelled the law forward. Just months U.S. Stamp circa 1981, the year the U.N. General Assembly proclaimed as earlier, demonstrators had famously cast the International Year of Disabled Persons. aside wheelchairs and crawled up the U.S. Capitol’s stone steps to demand equal access, a visceral display of the everyday barriers people with disabilities faced.

With that bold action and bipartisan will in Congress, the ADA became law on July 26, 1990, prohibiting discrimination in employment, government services, public accommodations, transportation and more. Thirty-five years later, as we celebrate the ADA’s anniversary in 2025, its impact is visible in every city street corner, school, and website.

Curb cuts and ramps abound where once there were none; buses kneel to welcome wheelchair users; videos carry captions; workplaces provide adaptive equipment. The world is far more accessible today than in 1990. Yet the ADA’s promise remains a work in progress, a civil rights journey still unfolding in hospitals and office buildings, on the internet, and in transit systems across America. With over 61 million U.S. adults (about 1 in 4) now reporting some form of disability, the law’s continued relevance is beyond question. Each advance driven by the ADA has opened doors for a huge swath of Americans, while new challenges demand renewed commitment to equity, accessibility, and human dignity.

A Civil Rights Milestone The signing of the ADA in 1990 marked the culmination of decades of activism. Advocates often call the ADA the most important civil rights law since the 1964 Civil Rights Act. It was the first time disability was comprehensively addressed as a protected class. The path to its passage was paved by grassroots organizers and trailblazers who remembered life before accessibility was a right. They fought to end what advocates called the low expectations and marginalization of disabled people in public life.

The Capitol Crawl protest on March 12, 1990, became an enduring symbol of this struggle: about 60 Americans with disabilities, led by eight-year-old Jennifer Keelan, left their mobility aids and crawled up the Capitol entrance to dramatize the literal barriers they faced. Their bravery put a spotlight on Congress, adding urgency to pass the ADA. When

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4EVERYONE President Bush signed the Act that summer, he acknowledged the activists’ triumph.

The ADA set forth sweeping requirements: employers must provide reasonable accommodations and cannot fire or refuse to hire someone just because of a disability; state and local governments must ensure access to public programs and facilities; businesses open to the public, from restaurants and theaters to hotels and doctors’ offices, must remove barriers and offer auxiliary aids (like sign language interpreters or Braille materials) when needed. In short, the ADA aimed to transform America’s built environment and social infrastructure so that people with disabilities could participate fully and independently in daily life. Its passage was a watershed moment born from protest and perseverance, and it carries profound significance as a statement that disability rights are human rights.

“Let the shameful wall of exclusion finally come tumbling down.”

- President George H.W. Bush at the signing of the ADA

On July 26, 1990, President George H.W. Bush signed the Americans with Disabilities Act of 1990.

Video Credit: Rick Ray

Healthcare: Access and Equity in Healing

Few areas illustrate the ADA’s impact on dignity better than healthcare. Before 1990, visiting a doctor or hospital often meant indignities for people with disabilities, from exam rooms up a flight of stairs, and clinics denying sign language interpreters, to mammography machines or scales unusable for wheelchair users. The ADA began addressing these failures by requiring medical providers to offer equal access. Over the past 35 years, we’ve seen hospitals install ramps and power doors, waiting rooms clear space for mobility devices, and interpreters or captioning made available for patients who are deaf. However, gaps in healthcare access persisted well into the 21st century, prompting new action. In fact, even recently many patients using wheelchairs have reported receiving only cursory exams because they could not be transferred onto standard

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4EVERYONE height tables, or forgoing preventive care like dental exams and mammograms due to inaccessible equipment. In recognition of this, the Justice Department marked the ADA’s 34th anniversary in 2024 by issuing a new rule requiring medical diagnostic equipment to be accessible in all state and local healthcare facilities.

Examination tables, weight scales, x-ray and scanning devices, are now all governed by clear standards so that “people with disabilities should not have to forgo needed medical care due to inaccessible medical diagnostic equipment,” ex- Justice Department publishes final rule to improve access to medical plained Assistant Attorney General Kristen Clarke. care for people with disabilities on the 34th anniversary of the ADA This long-awaited step means that a patient who uses a wheelchair can finally expect a doctor’s office to have an adjustable-height exam table or a scale they can roll onto, rather than being turned away or examined in their chair. Healthcare access is not only about equipment, but about services and systems. The ADA’s integration mandate, bolstered by the Supreme Court’s Olmstead decision in 1999, affirmed that people with disabilities have the right to receive care in the most integrated setting appropriate, not be segregated in institutions. In practice, this has pushed state Medicaid programs to expand in-home and community-based services across the country.

Employment: From Exclusion to Inclusion at Work In the workplace, the ADA sought to topple another towering barrier: discrimination that kept capable people out of jobs just because of disability. Title I of the Act made it illegal for employers (with 15+ employees) to refuse to hire or promote someone due to disability and required them to provide reasonable accommodations, that is, modifications or aids that enable an employee to perform their job. This transformed countless lives. Over the decades, employees who use wheelchairs gained access to adjustable desks and wheelchair-friendly office layouts; deaf employees obtained sign interpreters for meetings or telephone relay services; people with chronic illnesses negotiated flexible schedules to attend medical appointments. The law opened doors to integrated, competitive employment for people who had long been shunted to the sidelines.

However, true equality in employment remains a work in progress. Americans with disabilities still participate in the labor force at much lower rates than their nondisabled peers. In fact, around 42% of disabled adults are employed, compared to roughly 68% of those without disabilities, a disparity rooted in both societal bias and systemic obstacles. Even for those who are employed, the median earnings for workers with disabilities lag nearly 30% behind those of other workers. These gaps point to persistent challenges, from employers’ stigmas to the need for better education and job training pathways.

Digital Access: The New Frontier of Inclusion When the ADA became law in 1990, the public internet was barely in its infancy. The Act

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4EVERYONE doesn’t even mention websites or digital technology. Fast forward to today, and so much of daily life has moved online that digital accessibility has become a core civil rights issue for people with disabilities. Whether it’s applying for a job, doing schoolwork, managing finances, or connecting with friends, access to the digital world is essential to full participation in society. The ADA’s broad guarantee of equal access has had to stretch into cyberspace, through evolving interpretations and new policies. Over the past two decades, disability advocates and courts have pushed the idea that websites and apps provided by businesses or governments should be considered public accommodations or services, and thus should be accessible just like a physical storefront or office. In practical terms, this means websites should be designed so that blind users can navigate them with screen-reader software, videos should have captions and transcripts for deaf users, and so on. Progress has been halting but evident. Many companies, from tech giants to online retailers, have been sued under the ADA for having inaccessible websites, leading to settlements that improved their digital offerings.

The U.S. Department of Justice has clarified that existing ADA requirements do apply to web content, and in 2022 it proposed the first explicit regulations for state and local government websites to meet modern accessibility standards. As a result, awareness of standards like the Web Content Accessibility Guidelines (WCAG) has grown, and it’s increasingly common for web developers to build with accessibility in mind. We see the results in features like alt-text image descriptions on social media, voice-controlled smart devices, and automatic captioning on video platforms.

Simple illustration of Web Content Accessibility Guidelines (WCAG).

A Legacy of Inclusion and Work Still Unfinished As we commemorate the ADA’s 35th anniversary, it’s clear that this law has sparked nothing short of a revolution in how we build our world and live our lives together. Generations have grown up learning that inclusion is the norm, not an exception or charity.

The ADA literally changed the face of America, from sidewalk corners to boardrooms, and perhaps more importantly, it changed the expectations of what people with disabilities can achieve when society dismantles artificial barriers. Equally, the ADA has helped nondisabled people re-imagine what accessibility means: not only braille signs and ramps, but flexible work arrangements, websites designed for all, and the basic idea that everyone deserves a fair chance to contribute their talents. The law’s impact is often measured in concrete changes (like how many buildings now have elevators), but its true power may lie in its affirmation of human dignity.

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Spotlight: Lumiread LumiRead is transforming the way people experience the internet by putting accessibility first. Designed in close partnership with the visually impaired community, this inclusive, user-centered tool delivers a smoother, more intuitive reading experience for everyone. With continuous refinement of its features, LumiRead makes online content easier to navigate and enjoy. Now available on the Chrome Web Store, it offers next-level accessibility for users everywhere. We recently caught up with developer Anran Lyu to discuss Lumiread and its features, and his motivation to make the internet more accessible. Be sure to also check out the demo, below.

What inspired you to develop Lumiread?

The biggest inspiration came from the user community directly. I had weekly meetings with community reps to discuss their needs, and they shaped everything about LumiRead. One example - they told me screen reader voices are too robotic for long text and hard to focus on. That’s why I integrated AI voice models. They also gave me tons of input on the UI and interaction design to make it work better for visually impaired users.

How easily could Lumiread be integrated with existing customer-facing interfaces, e.g., patient portal on a healthcare app?

Currently LumiRead works on almost any text-based webpage. It’s mainly designed to help users consume text info from browsers. I don’t see it integrating into phone apps or other applications beyond websites right now.

One exciting feature is modifying the text difficulty level to meet people where they are.

Could you tell us more about this?

The “reading level adjustment” feature is designed for dyslexia users or people with learning delays, though it also helps non-native speakers. I’m using a hybrid method, combining AI with reading level formulas to determine and adjust difficulty. The AI replaces hard words and complicated sentences with more understandable language, and I use several formulas to make sure the measurement is accurate.

A lot of reading level formulas are based on grades, but after feedback from the community, LumiRead uses less judgmental levels like “difficult, moderately accessible, accessible, highly accessible” instead.

The community felt grade-based labels were stigmatizing, so we shifted to these more neutral descriptors that focus on accessibility rather than academic level.

Is there an option to see the text in different languages?

Yes! A new translation feature is on the way where users can switch languages easily.

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Lumiread demonstration

The Text‑to‑Speech functionality emphasizes a more human-like voice, creating a more natural listening experience compared to robotic alternatives. This makes web content more accessible to those who rely on auditory reading.

LumiRead highlights its user-centered approach to making web content more accessible. Essential tools include the AI-powered Read Mode, Translation, and Text‑to‑Speech, designed to enhance comprehension and accessibility. The Read Mode stands out by offering adjustable reading levels and content length, helping readers tailor dense or lengthy material to their preferences. Users also benefit from a reading highlighter that tracks the cursor, reducing eye strain and improving focus.

Users can customize text appearance using dyslexia-friendly fonts, making the reading experience more comfortable for individuals with dyslexia or similar reading challenges. LumiRead transforms overwhelming web pages into simplified, reader-friendly content.

Overall, LumiRead effectively illustrates how these intuitive, accessible features combine to create a smoother, more inclusive browsing experience, which is ideal for students, professionals, and anyone seeking improved readability online.

By breaking down digital barriers, LumiRead reflects the broader mission of fostering inclusion, belonging, and opportunity, a vision deeply aligned with 4Everyone’s commitment to making innovation accessible to all.

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Honoring our Veterans

In every generation, there are those who answer the call to serve, individuals whose courage, sacrifice, and quiet strength have safeguarded the freedoms we often take for granted. We dedicate this section to honoring our nation’s veterans whose stories remind us that liberty is never free. Through personal reflections, historical features, and community tributes, we honor those who have worn the uniform and carried our nation forward with integrity and resolve. Here, we pay special tribute to the Greatest Generation, spotlighting the extraordinary U.S. Navy crew that captured the German U-505 submarine.

Honoring the Heroes who Captured the U-505

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still remember the thrill of my first job as a tour guide of the German U-505 submarine at Chicago Griffin’s Museum of Science and Industry. Day after day, I led wideeyed visitors through the cramped quarters of this World War II U-boat, reliving its dramatic history with each tour. In the summer of ‘95, we held a special members’ night where we were joined by veterans who had participated in its capture, including Zenon Lukosius and Wayne Pickels.

On that night, I found myself standing beneath the submarine’s conning tower, listening in awe as Mr. Lukosius pointed upwards and described what it was like climbing down that stretch over 50 years earlier. In his voice I could hear the mix of adrenaline and uncertainty they must have felt when he descended into the dark submarine, not knowing if a desperate German sailor might still be hiding below or if booby traps had been activated. All the while, Mr. Pickels looked on with a grin and patted me on the back as I stood, mouth agape. It was a humbling moment that connected me directly with history and heroism.

The Daring Capture Long before it became a museum exhibit, the U-505 was at the center of one of the most extraordinary naval feats of World War II. On June 4, 1944, in the Atlantic about 150 miles off the coast of West Africa, a U.S. Navy Hunter-Killer Task Group led by Captain Daniel V. Gallery achieved the impossible: they seized a German U-boat at sea. In fact, the U-505 was the first enemy warship captured by the U.S. Navy on the high seas since the War of 1812.1 Task Group 22.3, built around the small aircraft carrier USS Guadalcanal and five escort destroyers, had been hunting U-boats and that day their aircraft spotted the U-505. Depth charges forced the submarine to surface, and the German crew,

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4EVERYONE believing their vessel doomed, abandoned ship, but not before attempting to scuttle it.2 As the U-505 circled out of control, taking on water, a brave American boarding party launched from the destroyer escort USS Pillsbury. Led by Lieutenant (j.g.) Albert L. David, these nine sailors clambered aboard the U-boat’s slippery deck, fully aware it could sink or explode at any moment.3 Below decks, the boarders found chaos amidst gauges smashed, seawater flooding in, and hissing pipes. Quickly they fanned out to accomplish two crucial tasks: preserve the submarine and procure its secrets. One team raced to grab codebooks, charts, and the prized Enigma cipher machine before they could be destroyed or waterlogged.

Then 21-year-old Wayne Pickels seized documents that would prove invaluable in cracking the German naval codes.4 Simultaneously, other sailors desperately worked to stop the flooding and disarm any scuttling charges (hidden explosives) the Germans might have set.

The U-505 at Chicago’s Griffin Museum of Science and Industry Credit: Jesus Luquin/Shutterstock.com

Motor Machinist’s Mate 1st Class Zenon Lukosius spotted water gushing in from an open sea strainer valve that the U-boat crew had used to scuttle the sub. Fully aware the metal cover might be wired to a bomb, he nonetheless waded through the rising water to close it. Later, he admitted he paused before tightening the cover and muttered, “Here goes nothing,” knowing that if it was booby-trapped, “we might be all gone.”5 With incredible courage and a bit of luck, the cover wasn’t rigged, and he had stopped the flooding just in time. The U-505, though badly damaged, remained afloat.

A Living Legacy of Courage The Americans towed the 252-foot submarine to Bermuda in secret, along with its trove of intelligence. The capture was so significant that the U.S. Navy kept it classified to months, to avoid alerting the enemy that Allied forces now held their codes and devic-

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4EVERYONE es. Lt. Albert David’s leadership of the boarding earned him the Congressional Medal of Honor (the only Medal of Honor awarded in the Atlantic Fleet in WWII).6 Admiral Gallery received the Distinguished Service Medal, and every member of the boarding party, including Lukosius and Pickels, was awarded the Silver Star for gallantry.

After the war, U-505 was almost slated for scrap, but Captain Gallery, who was a Chicago native, had other ideas. He envisioned preserving the submarine as a tribute to the Navy’s sacrifice and skill. In 1954, through Gallery’s efforts and the German Enigma machine used to encode messages during the war. support of Chicagoans, the U-505 was donated to Credit: ImagineerInc. the Museum of Science and Industry, becoming a permanent exhibit and war memorial.7 On September 25, 1954, the U-505 was formally dedicated in Chicago as a war memorial to the 55,000 Americans that had died in the Battle of the Atlantic.8 In my time as a guide, I watched children and adults alike step into the narrow corridors, eyes widening as they imagined life on patrol or the tension of that capture day. In those moments, I could feel the truth of Captain Gallery’s own words, predicting that “the story of the U-505’s capture, told to successive generations of youngsters as they troop through her, will be an inspiration to young Americans for a long time.”9 The very sight of the U-505, “now peacefully resting among the trees,” he said, should stand as “a stern reminder to their elders of the debt this country owes to its seamen” who fought the ferocious U-boat threat.9 Honoring the crew of U-505’s capture is not just about a single dramatic victory; it’s about paying tribute to all the veterans who, through courage and selflessness, carried the day in one of history’s darkest hours. Their legacy sails on in every young mind inspired by the U-505, a legacy of bravery that we must never forget.

1954 - The U-505 brought to Chicago against its skyline Produced by Dr. Dru; Video footage credit: Rick Ray

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4EVERYONE Remembering the 9 Members of the Boarding Party: Albert L. David, Lieutenant, Junior Grade, U.S.N. Chester A. Mocarski, Gunner’s Mate, First Class, U.S.N. Wayne M. Pickels, Boatswain’s Mate, Second Class, U.S.N. Arthur W. Knispel, Torpedoman, Third Class, U.S.N.R. George W. Jacobson, Chief Motor Machinist’s Mate, U.S.N. Zenon B. Lukosius, Motor Machinist’s Mate, First Class, U.S.N. William R. Riendeau, Electrician’s Mate, Third Class, U.S.N. Stanley E. Wdowiak, Radioman, Third Class, U.S.N.R. Gordon F. Hohne, Signalman, Third Class, U.S.N.R. References: 1. Helgason G. German submarine U‑505 (Type IXC) – capture 4 June 1944. uboat.net 2. National Museum of the US Navy. Imagery of U‑505 capture and salvage. navy.mil 3. Museum of Science and Industry, Chicago. Saving U‑505 – Boarding the Enemy. msichicago.org 4. National WWII Museum. Louisiana Spotlight: U‑505 and Camp Ruston. nationalww2museum.org 5. Museum of Science and Industry, Chicago. Saving U‑505 – The Dangers Within. msichicago.org 6. Hickman K. World War II: Capture of U‑505. ThoughtCo. 7. Museum of Science and Industry, Chicago. The First Exhibition – Voyage to Chicago. msichicago.org 8. Thompson JH. (Aug. 13, 1954). U-505 landed! First sub in history pulled ashore. Chicago Tribune.

9. Gallery DV. U-505 (20 Million Tons Under the Sea). Library, Inc., New York, NY. January 1, 1968.

References for Proverbs (cont’d from p.64).

1. Speake, J. (Ed.). (2015). The Oxford dictionary of proverbs. Oxford university press.

2. Alousque, I. N. (2010). La traducción de las expresiones idiomáticas marcadas culturalmente. Revista de lingüística y lenguas aplicadas, (5), 133-140.

3. Lin, Y. (1935). My country and my people. New York: Reynal & Hitchcock. Inc.(A John Day Book).

4. FilipinoPod. (June 10, 2021). 30 Filipino proverbs for everyday life.

5. Vietnamese Language Studies (March 30, 2024). 6 Vietnamese Useful Idioms & Proverbs.

6. Al-Azmeh, A. (2009). Islams and modernities. Verso Books.

7. Chantreau, S., & Rey, (2015), A. Dictionnaire des expressions et locutions: Relié. Le Robert.

8. Guy-byung, P., & Eliot, M. (2013). Dictionary of Korean idioms: idiom proverbs Sino-korean phrases. Munyerim.

9. Timeless Edition. (2025). Russian Proverbs and Sayings.

10. Stewart J. (2023). A taste of Portuguese: A curated collection of Portuguese proverbs and their translations. Santos ML. Portuguese Proverbs and Popular Wisdom. Lisbon: Imprensa Nacional-Casa da Moeda; 2009.

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4EVERYONE Start CUSing: Normalizing Psychological Safety in the Workplace

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here’s a saying in high-risk industries: you don’t rise to the occasion—you fall to the level of your training. That belief shaped the birth of TeamSTEPPS®, a teamwork training system originally developed by the Department of Defense in partnership with the Agency for Healthcare Research and Quality (AHRQ). What started as a response to medical errors in military hospitals soon spread across civilian healthcare systems, where it’s still

here’s the truth I’ve come to believe: well-being doesn’t grow unless safety is planted first.

While the language of TeamSTEPPS® was designed for clinical care, its tools and lessons are transferable to any workplace. Because in every industry, from design firms to manufacturing lines to tech startups, teams are made up of people.

And people need to feel safe in order to thrive.

Safety, in this context, isn’t just about preventing injuries or catching errors. It’s about creating a culture where people feel seen, heard, and respected, especially when they challenge the status quo or flag a risk. It’s about leaders who nor-

A root cause analysis can’t create accountability when we’re afraid to speak up. Culture reflects integrity.

widely used to reduce patient harm and improve team dynamics. I first encountered TeamSTEPPS® not as a concept but as a necessity when lives were literally at stake at the height of COVID-19. Now, as a Master Trainer, I’ve seen what happens when teams function in sync: communication flows, roles are clear, and people feel empowered to speak up. I’ve also seen what happens when safety breaks down, not just physical safety, but emotional and psychological safety too. And

malize huddles and debriefs, and team mates who listen actively when someone says, “I’m concerned.”

This is where the roots of well-being take hold. When people feel safe to speak up, ask questions, or admit they don’t know something, stress diminishes and connection increases. When there’s room for vulnerability, there’s room for innovation. And when teammates watch out for each other, they’re not just preventing harm, but cultivating a culture of

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4EVERYONE care. But what happens when the warning signs aren’t visible in advance, and something feels off but no one’s sure whether to say anything?

That’s where one of the most deceptively simple TeamSTEPPS® tools becomes transformational: CUS. It stands for: “I’m Concerned.”

“I’m Uncomfortable.”

“This is a Safety Issue.”

CUS works not because it’s magic, but because it normalizes naming discomfort. It gives people a socially sanctioned way to say what they’re seeing, feeling, or fearing without having to “prove” they’re right. You don’t have to be certain. You just have to speak up. And our collective inclination to do so when necessary is our current culture.

And the best part? CUS isn’t just for hospitals. It belongs in every workplace where people operate under pressure, across roles, and across levels. Because where there are humans, there are blind spots. And where there are blind spots, we need tools that let people safely shine a light. In doing so, we give employees a shared language and permission to act, which are two things often missing in environments where hierarchy, fear, or time pressure rule the day. These aren’t just procedural hacks. They are cultural reinforcements. They say: Your voice matters. Your judgment counts. We protect each other here.

And they have a ripple effect. Organizations that embrace these principles don’t just reduce errors. They increase engagement, lower burnout, and retain talent. That’s because people who feel psychologically safe are more likely to ask for help, offer feedback, and invest emotionally in their work. They don’t just clock in— they show up.

And here’s the beautiful part: this doesn’t require a budget overhaul or a sixmonth initiative. It starts with a single shift in mindset from managing people to caring for teams. That might look like starting each meeting with a quick “brief,” or ending with a “check-back.” It might mean pausing during a conflict to say, “I’m concerned,” instead of staying silent. Over time, these small behaviors weave a powerful culture. One where safety and well-being are not two separate goals, but mutually reinforcing conditions. A root cause analysis can’t create accountability when we’re afraid to speak up. Culture reflects integrity.’ Because the truth is, silence isn’t neutral—it’s a symptom.

When people don’t feel safe to speak, we lose not just their voice, but their full potential.

If safety is the soil, then well-being is the bloom. And if we want our workplaces to thrive, across every sector and shift and time zone, we have to tend the roots.

Let’s normalize the language of care, concern, and courage.

Let’s start CUSing.

Wishing you health, wealth, and prosperity,

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Dr. Dru

4EVERYONE

Check your knowledge!

Download & print the crossword puzzle here.

Hints Across 3. Southern dish in recipe videos 4. Mobility focus in Dr. Tara’s Strength Training session 6. Song reviewed by Robert Rudy that was on the Voyager’s Golden Record 7. Mexican dish in recipe videos 9. The “S” in the TeamSTEPPS communication technique, CUS, stands for this term Down 1. Title of the hope-related film reviewed (Czech, “Most”).

2. What Shannon Miller advised people to set to navigate challenges 5. Surname of the Captain whose task force captured the WWII U505 submarine 8. Upper part of a guitar connecting the headstock to the body 10. 35th anniversary of this law to promote inclusion

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4EVERYONE

Share your story!

Your voice matters! Do you have a favorite cultural dish or even a recipe of a healthy version of it? Can you recommend any health- or hope-related films or unique songs?

Are you a veteran or know someone who is and have a story to share? Or do you have any personal stories that relate to your well-being journey? Please send it our way for consideration in a future issue at: dru@4everyone.health

Nothing in life is to be feared, it is only to be understood. Now is the time to understand more, so that we may fear less.

- Marie Curie Make every effort to change things you do not like.

If you cannot make a change, change the way you have been thinking. You might find a new solution.

- Maya Angelou

Often when you think you’re at the end of something, you’re at the beginning of something else.

- Fred Rogers

Answer to the trivia on p.30:

El Cascabel

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4EVERYONE

Additional References:

Learning the Drums 1. Hernán, D. (2025, January 22). Where did the drum originate? +ION Percussion.

2. BandMix. (n.d.). The Pulse of Passion: The Evolution of Drums from Ancient Rhythms to Modern Beats. BandMix Blog.

3. Grosse Pointe Music Academy Staff. (2011, September 7). Drummers: The Unsung Heroes of the Band. Grosse Pointe Music Academy Blog.

4. GUDA Drum. (n.d.). The Origin of Percussion Instruments. GUDA Drum Blog.

5. MasterClass. (2021, June 7). A Brief History of Drums: On the Origin of Percussion. MasterClass.

6. BandMix. (n.d.). The Pulse of Passion: The Evolution of Drums from Ancient Rhythms to Modern Beats.

7. MasterClass. (2021, June 7). A Brief History of Drums: On the Origin of Percussion.

8. Grosse Pointe Music Academy Staff. (2011, September 7). Drummers: The Unsung Heroes of the Band.

9. BandMix. (n.d.). The Pulse of Passion: The Evolution of Drums from Ancient Rhythms to Modern Beats.

Plug & Play: The Electric Guitar 1. Waksman, S. (2001). Instruments of desire: The electric guitar and the shaping of musical experience. Harvard University Press.

2. Maloof, R. (2022, April 7). Who Really Invented the Electric Guitar? Reverb.

3. Millard, A. J. (2004). America on record: A history of recorded sound (2nd ed.). Cambridge University Press.

4. Palmer, R. (1995). Rock & roll: An unruly history. Harmony Books.

5. Murray, C. S. (1991). Crosstown traffic: Jimi Hendrix and the post-war rock ‘n’ roll revolution. St. Martin’s Griffin.

6. Orchard, B. (2018). The Electric Guitar and Its Changing Role in Popular Music. Research & Scholarship Symposium, Cedarville University.

7. Horn, D. (Ed.). (2013). Bloomsbury encyclopedia of popular music of the world: Locations. Bloomsbury Academic.

8. Gracyk, T. (1996). Rhythm and noise: An aesthetics of rock. Duke University Press.

Recipes modified from: CDC Tasty Recipies for People with Diabetes and Their Families, California Department of Public Health Healthy Chinese Cuisine, and California Department of Education.

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