WIFLE Quarterly Newsletter September 2023

WOMEN IN FEDERALLAW ENFORCEMENT

MISSION

Our mission is to promote gender equity through education, training, research, scholarships, awards, and networking opportunities in partnership with federal law enforcement agencies, WIFLE members and WIFLE sponsors.

VALUES

WIFLE values communication, collaboration and credibility as an effective leadership style while maintaining a commitment to high ethical standards.

GOALS

• To assist federal agencies to recruit, retain, and train women in federal law enforcement.

• To identify federal agency barriers to hiring, promoting, and retaining women in the law enforcement professions.

• To monitor progress and recommend methods to hire, promote and retain women in federal law enforcement.

• To enhance the image of women in federal law enforcement in the communities we serve.

• To promote the value of communication, collaboration and credibility in leadership styles.

• To research issues affecting women in federal law enforcement and establish and maintain an information-sharing network.

EDITORS

Dorene F. Erhard, WIFLE doreneerhard07@comcast.net

Elizabeth M. Casey, WIFLE betsycasey53@aol.com

ONLINE

www.wifle.org

www.wiflefoundation.org

Twitter.com/WIFLE

Facebook.com/wifleinc

CONTACT

wifle@comcast.net

301-805-2180

Layout and Design

Carol A. Paterick, WIFLE carolpaterick@gmail.com

ISSN 2835-3331

The WIFLE Newsletter is the official quarterly publication of Women in Federal Law Enforcement, Inc. and the WIFLE Foundation, Inc. It is distributed free of charge to WIFLE Members and supporters. Research institutes, learned societies and allied organizations may arrange to receive WIFLE-eNews by making a request to WIFLE. All correspondence should be addressed to WIFLE, 2200 Wilson Blvd., Suite 102-PMB-204, Arlington, Virginia USA 22201.

Copyright © 2023 Women in Federal Law Enforcement, Inc. All rights reserved.

How “Walking the Talk” Defined WIFLE Foundation, Inc.’s Annual Leadership Training

Catrina Bonus Jessie Lane

How can we describe WIFLE Foundation, Inc.’s unprecedented 2023 Annual Leadership Training? Well, here is what we heard from our dedicated WIFLE members and attendees throughout the week:“Life Changing, Empowering, and Inspiring.”

With over 1,000 participants, WIFLE certainly appreciated these encouraging words. We also appreciated the overwhelming support from our amazing partners throughout federal, state, and local law enforcement- as well as private sector organizations.

This year’s WIFLE Leadership Training in Tampa was truly a “call to action,” which was validated by the following theme: “Walking the Talk of Inclusive Leadership.” In keeping with this proactive proposition, our Leadership Training reinvigorated a level of consciousness about the word“inclusion.” While we understand that it is a popular colloquialism, are we really challenging ourselves to make inclusion an action word?

Throughout the week, WIFLE put the ideology of inclusion to task. We began with a robust pre-training Monday entitled “Professional Development Day” which included ten thought-provoking workshops on career-enhancing topics such as: Emotional Display Rules: How Gender Stereotypes Impact Female Leaders; Leadership Reset: Lead Yourself to Better Lead Others; Creating, Cultivating and Sustaining a Culture of Inclusion is Everyone’s Charge; Giving and Receiving Effective Criticism…Why Are We So Bad at It?; Women and Burnout, and many others.

In keeping with WIFLE’s tradition, Tuesday is opening day and purposefully entitled“Leadership Day.” Following the presentation of colors by U.S. Customs and Border Protection’s all-female Honor Guard and inspiring National Anthem soloist, WIFLE Foundation, Inc. President Catrina Bonus introduced a video presentation by The Honorable Alejandro Mayorkas, Secretary of the Department of Homeland Security. The Secretary’s inspiring remarks set the tone for the entire week. We also had the pleasure of receiving welcome remarks from Tampa’s beloved Mayor Jane Castor – a former Tampa Police Chief – and longtime friend and supporter of WIFLE.

In support of our theme, “Walking the Talk of Inclusive Leadership,” our Training Curriculum Planning Committee increased the number of WIFLE Executive Leadership Institute (WELI) workshops. WELI workshops are open to GS-13, 14, 15, and Senior Executive Service (SES) or equivalent rank (local and state) attendees. The concept for the WELI curriculum was developed by WIFLE Founder Margaret Moore. From inception, Ms. Moore’s WELI vision was to encourage women to challenge themselves, become change agents, and accomplish greater goals that effectively help all women.

What were the additional highlights during WIFLE’s Opening Day?

WIFLE featured two impactful panel discussions on opening day. The first panel,“Courage Under Fire: When the Top Cop is a Female,” featured a “no holds barred” conversation moderated by WIFLE Board Member Lynda R. Williams with Director Kimberly Cheatle, U.S. Secret Service; Chief Cerelyn Davis, Memphis Police Department; Chief Vera Bumpers, METRO Police Department, and Chief Jessica Taylor, U.S. Park Police. This candid conversation highlighted an authentic“day-in-the-life” view of their

challenges and triumphs while serving as a meaningful reminder that with persistence and perseverance, “everything is possible.”

The second panel featured the 30x30 Initiative’s Co-Founder Maureen McGough who moderated “The 30x30 Initiative: Building a Culture of Inclusion in Law Enforcement.” During this thought-provoking panel, we were fortunate to engage the following heads of agencies and top executives: Director Ronald Davis, U.S. Marshals Service, Director Steven Dettelbach, Bureau of Alcohol, Tobacco, Firearms and Explosives, Acting Deputy Commissioner Pete Flores, U.S. Customs and Border Protection, Deputy Director Paul Abbate, Federal Bureau of Investigation, and Associate Director Ariana Roddini, Federal Law Enforcement Training Center.

Ms. McGough, who is the Chief of Strategic Initiatives for the Policing Project at New York University School of Law, shared her passion for improving accountability and transparency in policing with the distinguished panel. All of these top decision-makers stressed their commitment to furthering the goal of inclusive leadership within their respective organizations. Homeland Security Investigations Alumni sponsored a 30x30 Luncheon where President Bonus, Ms. McGough, panel members, and other distinguished attendees further discussed the 30x30 Initiative and future partnership opportunities.

The highlight of our Leadership Training is the WIFLE Foundation, Inc.’s Annual Awards Ceremony. Each year, we are privileged to acknowledge the courage, heroism, and professionalism of women whose commitment and selfless sacrifices on behalf of the law enforcement profession are exceptional. Drug Enforcement Administrator Anne Milgram delivered opening remarks during the Awards Ceremony. Administrator Milgram, who is a trailblazer, role model, and advocate for women in law enforcement, congratulated the 23 distinguished awardees and six scholarship winners for 2023.

In closing, our entire WIFLE team had the privilege of welcoming you, engaging with you, and setting the stage for change! All of us are thankful for your overwhelming support! In fact, we are already contemplating next year’s agenda! Next year’s Leadership Training will be especially meaningful to us. We will be celebrating Women in Federal Law Enforcement, Inc.’s 25th Anniversary! As always, thank you for representing the law enforcement profession in the highest manner. Together #WeAreWIFLEStrong!

FEDtalk host Natalia Castro, Deputy Director of Government and Public Affairs at Shaw Bransford & Roth P.C., is joined by WIFLE President Catrina Bonus, who began leading WIFLE in February. Castro is also joined by WIFLE Foundation Public Service Award Winner Kristen de Tineo. Assistant Director for Field Operations employed by the Bureau of Alcohol, Tobacco, Firearms, and Explosives and has a career in law enforcement spanning more than twenty years. Listen here.

REFLECTIONS ON THE 2023ANNUALLEADERSHIPTRAINING

By Eric Impraim, Program Director, FEDS Protection

One of my favorite quotes from Maya Angelou says, “I’ve learned that people may forget what you said, people may forget what you did, but people will never forget how you made them feel.” I first started my marketing career to federal employees more than a decade ago, managing hundreds of relationships for the second largest insurance company in the country. WIFLE was one of those relationships. WIFLE leadership during that time served as a beacon of hope in both personal and professional excellence.

I love the ability to travel, so I can literally meet federal employees where they are at and hear their individualized stories. People are more than the narrative scripted by others. It was amazing to hear people’s individual experiences so the FEDS team can find solutions to be of even better service. Dynamic leadership that focuses on inclusion sets people on the path towards greater success - one that is embodied by WIFLE’s Foundation, Board of Directors and Executives.

Many years and a few adventures later, I am fortunate to return to federal marketing as the Program Director for FEDS Protection. I had the privilege to attend the 2023 Annual Leadership Training in Tampa, Florida. Once again, I felt a warm welcome of acceptance, inclusion and inspiration from both leadership and attendees.

Almost 1,000 attended the WIFLE Leadership Training this year. The theme of the event, “Walking the Talk,” was in true display throughout the conference. Leadership such as Catrina M. Bonus, Sheree L. Mixell, and Lynda R. Williams took the time to meet and greet everyone - including the sponsors. They made everyone feel like they mattered and facilitated a space where people felt empowered to learn more, so they could do more for their respective communities.

WIFLE’s mission remains the same years later with new leadership that continues to embody the spirit of empathy and excellence. That reason, among countless others, is why FEDS Protection has been such a longstanding partner and advocate of the organization. FEDS Protection has proudly represented WIFLE members for over a decade. In fact, President and Founder Tony Vergnetti recently became a WIFLE Lifetime Member.

At the booth and in business, we try to be more than just an insurance provider. We understand that everyone has individualized stories to tell. We want to create an experience that allows each of you to feel heard and know you have the peace of mind, knowing that you have FEDS protecting you, while you protect others. You also get a discount on your FEDS professional liability insurance policy in addition to your agency reimbursement up to 50%. Just use the code “WIFLE” in discount section. We look forward to seeing you next year!

LAW ENFORCEMENTAGENCY LEADERS DISCUSS BUILDINGACULTURE OF INCLUSION

The Women in Federal Law Enforcement (WIFLE) Annual Leadership Training in Tampa, Florida featured a panel discussion with law enforcement leaders who are leading efforts on inclusive leadership through participation in the 30x30 Initiative. The panel included a discussion with U.S. Marshals Service (USMS) Director Ronald Davis, Bureau of Alcohol, Tobacco, Firearms, and Explosives (ATF) Director Steven Dettelbach, U.S. Customs and Border Protection (CBP) Acting Commissioner Troy Miller, Federal Bureau of Investigation (FBI) Deputy Director Paul Abbate, and Federal Law Enforcement Training Center (FLETC) Associate Director for Training Operations Ariana M. Roddini.

To kick off the discussion, Maureen McGough, CoFounder of the 30x30 Initiative introduced the initiative, which seeks to address the underrepresentation of women in policing by achieving 30 percent women law enforcement recruits by 2030.

McGough made clear this is more than a diversity issue, but a public safety issue. Research from New York University outlines various benefits to having more women in policing, including:

- Women use less force and less excessive force,

- Women are named in fewer complaints and lawsuits, resulting in cost savings for municipalities,

- Women are perceived by communities as being more honest and compassionate,

- Women see better outcomes for crime victims, in especially in sexual assault cases, and

- Women make fewer discretionary arrests, especially of non-white residents.

However, McGough explained that it is “not just about getting women in the door, about making sure they are set up for success and there is equitable treatment.” The 30x30 Initiative has traditionally been framed as a recruitment initiative, but McGough urged for a broader view that focuses on retention as well.

To achieve these goals, the 30x30 Initiative helps agencies that sign on identify implicit biases, identify and meet the unique needs of women officers, and receive a list of evidence informed actions that can improve diversity. Agencies have six-month check-ins with the Initiative to monitor progress.

McGough explained that most law enforcement agencies are not trying to keep women out, but it is a male dominated profession built historically by men, and as a result, is slow to change. The 30x30 Initiative is designed to support that change.

Acting Commissioner Miller explained the “simple steps” CBP is taking to improve women recruitment. “[We] pulse the workforce: where do women law enforcement officers view where we are today with equity and opportunities. Let’s hear the feedback and make hiring, recruitment, and retention a strategic priority. Some of the easy things are equipment and uniforms… getting back to the basic with harassment and discrimination policies… and finally putting these issues into supervisor performance plans to ensure there is buy in.”

ATF Director Dettelbach shared that women currently make up 16 percent of the criminal law enforcement division “which is progress, but slow progress,” Dettelbach said.

To make improvement, Director Dettelbach said ATF has elevated chief diversity officer to an SES

position and is rolling out an option for women to have curved body armor.

“People are policy,” Director Dettelbach said, noting that ATF was hiring for a specific position to oversee 30x30 execution. “We do it because it is the right thing to do but more importantly it is the effective thing to do.”

Associate Director for Training Operations Roddini emphasized FLETC’s important role in setting a positive tone for a law enforcement officer’s entire career. Associate Director Roddini explained that, until recently, FLETC did not offer their standard training shirts in women’s sizes.

Associate Director Roddini continued to note that FLETC is “the first touchpoint for the federal law enforcement officer into the federal community” and “when there are no women in the room, it turns people off from careers in law enforcement.”

Next, Director Davis explained that, as the oldest law enforcement agency, the USMS faces institutional and systemic challenges that persist despite leadership investment in diversity. Therefore, the Marshals Service established a committee of women from across the agency to conduct an end-to-end review of agency policies for implicit biases. United States Marshal for the District of New Mexico Sonya K. Chavez is leading

the effort. Chavez is the first woman to serve in this role and received the WIFLE President’s Award at the 2022 WIFLE Leadership Training.

“This needs to be part of the DNA of the agency. Law enforcement today is different than it was even ten years ago; if we want to meet the need we need to adapt. We need to create an environment where women can be women, not become men,” Director Davis said to an applauding audience.

Finally, FBI Deputy Director Abbate highlighted that the Bureau did not allow women to serve as special agents or in most leadership positions until 1972, explaining that “we need to acknowledge that unfortunate history. We can never forget it. We must reflect on it and learn more it.”

Deputy Director Abbate paid tribute to Special Agent Susan Roley Malone and Special Agent Joanne Pierce Misko, the first two women to become FBI special agents.

The panelists emphasized that the 30x30 Initiative is not a women’s issue, but a law enforcement issue that leads to increased public safety and trust. WIFLE President Catrina Bonus applauded the federal law enforcement agencies that have signed onto the Initiative noting these agencies are “walking the talk on inclusive leadership.”

A BIG THANK YOU to Natalia Castro, Deputy Director of Government & Public Affairs at Shaw Bransford & Roth for conducting the amazing presentations with the WIFLE Foundation 2023 Exhibit Hall recruiters and vendors and for making the videos available through YouTube. Use this link for the recorded interviews on YouTube.

https://www.youtube.com/playlist?list=PLBRVjEnnjIhGwuraz7HsGiyHGEgtkwyfp

AHH Retirement!

By Sandra Harman, S Harman Associates, Inc.

Anticipating retirement is something we all do. Some more eagerly than others, but we will all retire. Then the issue becomes what next? Frequently, relocation becomes a major consideration. But how do you decide where you want to relocate to? There are many things to consider in deciding, and some are taxes, cost-of-living services, crime, and what you are looking for.

State Taxes

How is your federal benefits package going to be taxed? Additionally, what are the sales and property taxes? All states have to raise revenue. As I am sure you know, there are states that don’t tax anyone’s income. Other states tax income but exclude federal benefits from state taxes (this does not guarantee the TSP withdrawals from the tax-deferred TSP are exempt); the remainder of the states will tax your federal retirement, some with an exemption at certain ages, others simply tax the federal benefit package as regular income.

The states with no personal income taxes are:

Alaska

Florida

Nevada

New

Hampshire

South Dakota

Tennessee

Texas

Washington

Wyoming

States exempting federal benefits from state income taxes:

Alabama

Hawaii

Illinois

Kansas

Louisiana

Massachusetts

Mississippi

New York

Pennsylvania

Does that include withdrawals from your tax-deferred TSP?

The following states exempt certain amounts or types of federal benefits:

Kentucky: Amount attributable to service performed prior to January 1, 1998, is exempt. Federal benefits attributable to service after January 1, 1998, are included as pension income with an exemption of $31,110. There is an additional credit of $40 if you are over 65. Social Security benefits are exempt.

Michigan: Fully exempt federal benefits for those born before 1946. Different exemptions apply depending on the year of birth up through 1958. For those born after 1958, federal benefits are taxable. Social Security and military pensions are exempt.

North Carolina: Federal annuities are not taxed if the retiree had five years of federal service as of August 12, 1989. Social Security benefits are exempt.

Oklahoma: CSRS annuities are exempt. FERS annuities are NOT exempt. However, FERS retirees may exclude up to $10,000 of their FERS benefits or other qualifying retirement income. Social Security benefits are exempt.

Oregon: Federal benefits earned after October 1, 1991, are taxed. Social Security benefits are exempt.

Other States apply their standard exempt amount to retirement income.

Federal Tax

The rules for taxing your basic FERS annuity can be found in the IRS publication 721, Comprehensive Tax Guide to U.S. Civil Service Retirement Benefits. It is called the “general rule” and basically results in the recovery of your after-tax retirement contributions over your projected life expectancy.

Using the “general rule” method, you figure the tax-free part of each annuity payment by dividing your contributions to the retirement fund by the number of estimated payments based on your age at the time of retirement as follows:

If You Are Electing No Survivor Benefit

For example, if you retire at age 57 on a self-only annuity and you have contributed $10,000 to the retirement fund, divide the $10,000 by 310 (the number of estimated payments if they begin at age 57). This will result in $32.26 or $387.10 per year of the gross annuity being tax-free for the equivalent of 25.83 years.

Joint and Survivor Annuity

For example, if you retire at age 57 and your spouse is 50, the two ages add up to 107, and you have contributed $10,000 to the retirement fund, divide the $10,000 by 410 (the number of estimated payments when the total of both ages is not more than 110). This will result in $24.39 per month or $292.68 per year of the gross annuity being tax-free for the equivalent of 34.167 years.

This rule does not apply to the money you will draw from the Thrift Savings Plan (TSP), the annuity supplement, or Social Security. The tax-deferred money from your TSP will be treated fully as taxable income upon receipt. If you have invested in the Roth 401(k) TSP option your withdrawals from the Roth side will not be treated as taxable income; the annuity supplement will be fully taxable. The Social Security benefits will be taxed under the provisions applicable to taxation of Social Security benefits.

Cost-of-Living

Cost-of-Living impacts you every day: Groceries, utilities, food but especially housing costs. The same services and housing situation will cost more in say Hawaii as compared to a rural part of the country. Be sure to consider the cost per square foot of space; it can vary greatly in different parts of the country. A handy resource for comparing cost-of-living city-to-city is “The Cost-of-Living Index published by the Council for Community and Economic Research (C2ER). It has been published since 1968. There is also a cost-of-living calculation at NerdWallet.com which helps compare two cities.

Services

When thinking about relocating in retirement, consider what services you want/need now but also project your needs out 20 or 30 or more years. Are the services available now? Is it likely they will be available 20 or 30 years in the future? This is not just medical services but anything that you don’t want to do or at some point can’t do for yourself. What is the demand for the services available – the higher the demand, the higher the cost.

Crime

Research the crime statistics for the areas you are considering before you relocate. The past cannot guarantee the future, but it can give insight into the direction the community is going in. You don’t want to move to an area that you won’t feel safe in as you age.

What are you looking for?

What lifestyle are you interested in maintaining? Lots of outdoor activities, group activities, and safe hiking trails where you can commune with nature by yourself. Do you want to be close to family – parents, children, grandchildren, or not so close?

Always keep in mind that if you are planning to relocate, it will cost, so you need to do your research; you don’t want to relocate only to find that you are unhappy – it isn’t what you had anticipated.

On the other hand, if you love where you are and particularly if you no longer have a mortgage consider before retiring, evaluating the condition of appliances, roof, windows, furnace/air conditioning, etc. If things need to be replaced, do it before you retire – the cost will likely be the same before or after retirement, but the percentage of income will be lower if you have the work done before you retire.

UNDERSTANDING BACK PAIN

Back pain is a common condition that affects people of all ages and lifestyles. It can range from mild discomfort to debilitating pain, impacting daily activities and quality of life. The good news is there are steps you can take to lower your chances of developing back pain and improve your overall health.

The back consists of the spine, which is a complex structure composed of vertebrae, discs, muscles, ligaments, and nerves. The spine is divided into regions: cervical (neck), thoracic (mid-back), lumbar (lower back), and sacrum/coccyx (tailbone). The intervertebral discs act as shock absorbers between the vertebrae, while the muscles and ligaments provide stability and support. The spinal cord is a bundle of nerves that transmits signals between the brain and the body. Understanding the anatomy of the back is important in identifying the source of back pain.

Back pain can be caused by various factors. Some of the most common causes include poor posture, muscle strains, ligament sprains, herniated discs, degenerative disc disease, spinal stenosis, and osteoarthritis. Other contributing factors may include a sedentary lifestyle, obesity, age, occupational hazards, and stress. Identifying the underlying cause is essential for effective treatment and prevention strategies.

The symptoms of back pain can vary depending on the cause and severity. Common symptoms include stiffness, muscle spasms, limited range of motion, difficulty standing or walking, and pain in the legs. In

some cases, back pain may be accompanied by tingling, numbness, or weakness in the legs, indicating potential nerve involvement. The symptoms may be acute (short-term) or chronic (long-term), and their intensity can range from mild to severe, impacting daily activities and sleep patterns.

Treatment options for back pain depend on the cause, duration, and severity of the condition. In many cases, conservative approaches such as limiting activities that cause back pain, overthe-counter pain medications, hot/cold therapy, physical therapy, and exercises to strengthen the back and core muscles are effective. In more severe cases, doctors may prescribe muscle relaxants, pain medications or recommend injections for pain relief. Surgery is typically only recommended if all other treatments have been unsuccessful. Not everyone is a candidate for surgery, and the surgeon will review the risks and possible benefits of the surgery or procedure.

Preventing back pain involves adopting healthy lifestyle habits and maintaining good posture. Regular exercise, including activities that strengthen the back, maintaining a healthy weight, practicing proper lifting techniques, using ergonomic furniture and equipment, and avoiding prolonged sitting or standing, can significantly reduce the risk of developing back pain. Exercises such as tai chi and yoga – or any weight-bearing exercise that challenges your balance – are good ones to try.

Back pain is a common ailment that can significantly impact a person's quality of life. The good news is that back pain prevention isn't all that difficult – even simple steps can help prevent back injury and pain. Understanding the anatomy and common causes, adopting healthy lifestyle changes, and consulting with your healthcare provider can help prevent back pain or keep it from returning.

Source: National Institute of Arthritis and Musculoskeletal and Skin Diseases

“The information contained herein is for informational and educational purposes only. This information is not a substitute for professional medical advice, and if you have questions regarding a medical condition, regimen, or treatment, you should always seek the advice of a qualified healthcare provider. Never disregard or delay seeking medical advice from a qualified medical professional because of information you have read herein.”

PRENATALNUTRITION

Eating a well-balanced diet is one of the most important things you can control during pregnancy. The dietary needs increase for a woman during pregnancy, which is a crucial time for both a mother and developing fetus. Proper nutrition can help prevent complications during pregnancy and delivery, reduce the risk of birth defects, and promote healthy fetal growth and development. Here are top nutrition and food safety tips to help mom-to-be stay healthy throughout the prenatal journey.

During pregnancy there’s a higher need for folic acid, iron, calcium, Vitamin D, B vitamins, choline, omega-3 fatty acids, and Vitamin C. Eating healthy foods and taking a prenatal vitamin every day should supply all the vitamins and minerals you need during pregnancy.

Consume a variety of healthy foods (and variety of colors) from each food group, including fruits, vegetables, whole grains, protein, and dairy or dairy alternatives. It is important to choose options for meals, beverages, and snacks that have limited added sugars, saturated, trans-fat, and sodium (salt).

Folic acid is essential for the development of the neural tube, which eventually becomes the brain and spinal cord of the baby. It is recommended that the woman's who are planning to become pregnant or who are already pregnant take a folic acid supplement. The recommended daily intake of folic acid for pregnant women is 600 to 800 milligrams per day. This amount is typically higher than the amount recommended for non-pregnant women. Folic acid can be obtained from food such as fortified cereals, leafy green vegetables, legumes, and citrus fruits.

Iron is essential to produce hemoglobin which carries oxygen to the baby. Pregnant women need more iron than non-pregnant women to support the increased blood volume in their bodies. The recommended amount of iron for

pregnant women is 27 milligrams per day. This is almost double the amount recommended for non-pregnant women. Iron rich foods, such as red meat, poultry, fish, beans, lentils, tofu, spinach, and fortified cereals, can help pregnant women meet their iron needs.

Calcium and Vitamin D work together to help build your babies’ bones and teeth. Vitamin D is also essential for healthy skin and eyesight. Dairy products such as milk, cheese, and yogurt are excellent sources of calcium. Fortified milk and cereals, egg yolks, and fatty fish like salmon contain Vitamin D. The recommended daily intake of vitamin D is 1500-2000 IU per day. The recommendation for calcium for pregnant women is 1000 to 1300 milligrams per day, depending on the age of the woman. Pregnant women can obtain calcium from a variety of sources, including dairy products, leafy green vegetables, fortified juices and cereals, and supplements, if needed.

B Vitamins and choline are two of the most vital nutrients your baby needs. B vitamins provide energy for development, promote good vision, and help build the placenta. Choline plays a role in brain development and may help prevent birth defects. Although your body produces choline naturally, it does not produce enough for your baby.

Additionally, it may not be found in prenatal supplements. Make sure your diet includes many foods high in these nutrients, such as: chicken, beef, liver, pork, beans, peanuts, milk, whole-grain bread and cereals, eggs, and bananas.

Protein is necessary for the growth and development of the baby's tissues and organs. Pregnant women should consume an extra 25 grams of protein per day. Good sources of

protein is lean meats, beans, legumes, nuts, seeds, tofu, tempeh, soy, fish, seafood, eggs, and dairy products.

Omega-3 fatty acids are important for the development of the baby’s brains and eyes. Pregnant women are advised to consume at least 200 to 300 milligrams of DHA which is a type of omega-3 fatty acids per day.

Vitamin C is important for a healthy immune system. It also helps build strong bones and muscles. Citrus fruits and juices, strawberries, broccoli, and tomatoes are wonderful sources of Vitamin C. Pregnant women are advised to consume at least 85-120mg of vitamin C daily.

Pregnancy can make for higher risk for foodborne illness. Keep food safe and only eat foods that have been cooked to the proper temperature and avoid unpasteurized (raw) milk or juice, raw sprouts, unwashed produce, cold deli meats, or soft cheese made from unpasteurized milk.

In addition to these nutrients, pregnant women should also make sure they are getting enough calories to support the growth and development of the baby. It is generally recommended that pregnant women consume an extra 300 to 500 calories per day. This means that adding about two healthy snacks per day can be helpful to get extra nutrients and extra calories to the baby.

A pregnant woman should always be cautious of what is going into her body as well as her environment. It is recommended that pregnant women not drink alcohol or use tobacco products during pregnancy. Also, avoid being around others using tobacco/ smoking. These steps are important to prevent deformities and development delays. Women who are pregnant or planning to become pregnant should talk to their healthcare provider and/ or dietitian about their individual nutritional needs and make sure they are consuming a well-balanced diet that includes all the necessary nutrients.

Resources:

https://www.acog.org/womens-health/faqs/nutrition-during-pregnancy

https://www.myplate.gov/tip-sheet/healthy-eating-women-who-are-pregnant-or-breastfeeding

https://www.fda.gov/food/consumers/advice-about-eating-fish

“The information contained herein is for informational and educational purposes only. This information is not a substitute for professional medical advice and if you have questions regarding a medical condition, regimen, or treatment you should always seek the advice of a qualified health care provider. Never disregard or delay seeking medical advice from a qualified medical professional because of information you have read herein.”

GROWING THE LEADERS YOU NEED FOR THE FUTURE

Webinar Date: November 9, 2023

Date/Time by Timezone

Thu, Nov 9th, 2023 1:00 PM - 2:15 PM ET

Thu, Nov 9th, 2023 12:00 PM - 1:15 PM CT

Thu, Nov 9th, 2023 11:00 AM - 12:15 PM MT

Thu, Nov 9th, 2023 10:00 AM - 11:15 AM PT

Does your organization have a weak bench? Have you looked up and down your organization and question where your future leaders are at? Well, great news! They are working for you right now! The question is what is your organization doing to develop them? Or what are you doing to develop yourself to fill the leadership roles that are opening at an accelerated pace? Personal and career development are two benefits most young people seek when looking for an employer and why they stay or leave.

Join us on Nov 9 when Brenda Dietzman will discuss how to develop a plan that can be implemented over time that helps develop and retain your most valuable employees. Included will also be a list of best practices your organization can do to grow your future leaders.

Registration link

https://www.justiceclearinghouse.com/webinar/growing-the-leaders-you-need-for-the-future/

The September 11 attacks, commonly known as 9/11, were a series of four coordinated suicide terrorist attacks carried out by the militant Islamic extremist network alQaeda against the United States. On the morning of Tuesday, September 11, 2001, nineteen terrorists hijacked four commercial airliners mid-flight while traveling from the northeastern U.S. to California. The attackers were organized into three groups of five members and one group of four, with each group including one designated flight-trained hijacker who took control of the aircraft. Their goal was to crash the planes into prominentAmerican buildings, inflicting mass casualties and major structural damage. The hijackers successfully crashed the first two planes into the North and South Towers of the World Trade Center in New York City, and the third plane into the Pentagon in Arlington, Virginia. The fourth plane was intended to hit a federal government building in Washington, D.C., but instead crashed down in a field outside Shanksville, Pennsylvania, following a passenger revolt that foiled the attack.

The attacks resulted in 2,977 fatalities, over 25,000 injuries, and substantial long-term health consequences, in addition to at least $10 billion in infrastructure and property damage. It remains the deadliest terrorist attack in human history and the single deadliest incident for firefighters and law enforcement officers in the history of the United States, with 340 and 72 killed, respectively.

Numerous memorials have been constructed, including the National September 11 Memorial & Museum in New York City, the Pentagon Memorial inArlington County, Virginia, and the Flight 93 National Memorial at the Pennsylvania crash site.

Following are the names of the 69 federal civilian employees who were killed in the attacks on Sept. 11, 2001.

At the Pentagon,Army employees

Max Beilke, retiredArmy master sergeant, 69, Laurel, Md.

Carrie Blagburn, 48, Temple Hills, Md.

Angelene Carter, 51, Forestville, Md.

Sharon Carver, 38, Waldorf, Md.

John J. Chada, 55, Manassas, Va.

Ada M. Davis, 57, Camp Springs, Md.

Diana Borrero de Padro, 55, Woodbridge, Va.

Amelia V. Fields, 36, Dumfries, Va.

Cortez Ghee, 54, Reiserstown, Md.

Brenda C. Gibson, 59, Falls Church, Va.

Ron Golinski, 60, Columbia, Md.

Samantha Lightbourn-Allen, 36, Hillside, Md.

Diane Hale-McKinzy, 38,Alexandria, Va.

Carolyn B. Halmon, 49, Washington, D.C.

Sheila Hein, 51, University Park, Md.

Jimmie Holley, 54, Lanham, Md.

Peggie Hurt, 36, Crewe, Va.

Brenda Kegler, 49, Washington, D.C.

David W. Laychak, 40, Manassas, Va.

Molly McKenzie, 38, Dale City, Va.

Teresa M. Martin, 45, Stafford, Va.

Ada L. Mason-Acker, 50, Springfield, Va.

Robert J. Maxwell, 53, Manassas, Va.

Odessa V. Morris, 54, Upper Marlboro, Md.

Ted H. Moy, 48, Silver Spring, Md.

Rhonda S. Rasmussen, 44, Woodbridge, Va.

Deborah Ramsaur, 45,Annandale, Va.

Martha M. Reszke, 56, Stafford, Va.

Cecelia Richard, 41, Fort Washington, Md.

Edward V. Rowenhorst, 32, Fredricksburg, Va.

Judy Rowlett, 44, Woodbridge, Va.

Robert Russell, 52, Oxen Hill, Md.

Marjorie C. Salamone, 53, Springfield, Va.

Janice Scott, 46, Springfield, Va.

Michael Selves, 53, Fairfax, Va.

Marian H. Serva, 47, Stafford, Va.

Antionette Sherman, 35, Forest Heights, Md.

Donald D. Simmons, 58, Dumfries, Va.

Cheryle D. Sincock, 53, Dale City, Va.

Gary F. Smith, retiredArmy lieutenant colonel, 55,Alexandria, Va.

Edna L. Stephens, 53, Washington, D.C.

Patricia J. Statz, 41, Tacoma Park, Md.

Sandra C. Taylor, 50,Alexandria, Va.

Willie Q. Troy, 51,Aberdeen Proving Ground, Md.

Meta L. Waller, 60,Alexandria, Va.

Sandra L. White, 44, Dumfries, Va.

Lisa L. Young, 36, Germantown, Md.

At the Pentagon, Navy employees

Angela Houtz, 27, La Plata, Md.

Brady Howell, 26,Arlington, Va.

Judith Jones, 53, Woodbridge, Va.

James T. Lynch, 55, Manassas, Va.

Jack Punches, retired Navy captain, 51, Clifton, Va.

Marvin Woods, 58, Great Mills, Md.

At the Pentagon, DoD employees

Allen Boyle, 30, Fredericksburg, Va.

Rosa Maria Chapa, 64, Springfield, Va.

Sandra N. Foster, 41, Clinton, Md.

Robert J. Hymel, 55, Woodbridge, Va.

ShelleyA. Marshall, 37, Marbury, Md.

Patricia E. Mickley, 41, Springfield, Va.

Charles E. Sabin, 54, Burke, Va.

Karl W. Teepe, 57, Centreville, Va.

At the World Trade Center

David Bernard, 57, IRS, Chelmsford, Mass.

Leonard Hatton, 45, FBI, Ridgefield Park, N.J.

Craig Miller, 29, Secret Service, Virginia

Capt. Michael Dugan hangs anAmerican flag from a light pole in front of what is left of the World Trade Center after it was destroyed in a terrorist attack, Sept. 11, 2001, in New York City.

Andrew Savulich/NY Daily News via Getty Images

 To view additional photos courtesy ofABC News, visit https://abcnews.go.com/US/photos/photos-remembering-911-148555/image-57734337

 Portraits of 911 Search and Rescue Dogs: Photographer Charlotte Dumas photographed fifteen search dogs that were deployed to search the wreckage of the World Trade Center and the Pentagon on Sept. 11, 2001. Years later, Dumas photographed them in series of dignified portraits included in her book, "Retrieved," published by The Ice Plant, LA.

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