November is Diabetes Awareness month and I encourage each of us to Be Aware. Diabetes is daunting, complex and at times quite a scary illness. The majority of us know someone who is affected by diabetes and the resulting complications. As a result, we tend to be like an ostrich and just bury our heads in the sand.

For some of you, you may need to Be Aware of your risk of diabetes, either type 1 or type 2 diabetes. Prediabetes is a condition where blood sugars are abnormal but not quite yet to the degree of diabetes. This generally can be defined as an A1c of 5.8 to 6.4% or a fasting blood sugar between 100 and 124 mg/dl. It is estimated that 1 out of 3 Americans has prediabetes and the majority of them dont know it. You can take a formal risk test online at DoIHavePrediabetes.org. You should also Be Aware that there are non-medication treatments to help prevent diabetes which includes working up to 30 min of physical activity 5 days a week, watching your portion sizes, and your resulting weight. Fortunately in Montana, Be Aware that we have multiple CDC certified Diabetes Prevention Programs throughout the state. This includes the collaborative program between St Vincent Healthcare and the YMCA if you want formal coaching in this area. The next program session starts in January, so dont delay.

You should also Be Aware that there has been a new body of research that is helping us identify early stages of type 1 diabetes. This comes from decades of research through coordinated research centers and scientists studying the autoimmunity of type 1 diabetes and ultimately trying to find a way to prevent the onset of type 1 diabetes in those at risk. In a landmark paper published this summer teplizumab, a CD3 monoclonal antibody, was the first medication ever to show a delay in the onset of type 1 diabetes in a high risk population. You can read more about this important research at trialnet.org. Be Aware, that despite these advances, the NIH funding for this research as been dramatically reduced this year and subsequent years.

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Be Aware if you already have diabetes, whether its type 1 or type 2, that you have the ability and resources to take control. Be Aware of others in your life that can help you if you are willing to ask for help. You have a team of diabetes professionals available to you including your diabetes educator, dietician, or pharmacist to help provide tools to improve your glucose control and reduce your risk of long term complications. Maybe for you its engaging with a counselor or life coach to help you overcome your habit of comfort or stress eating. Have you considered asking a friend or your spouse to help you stay committed to the activity goals that you have set for yourself?

Finally, Be Aware that the field of diabetes is advancing with new technologies at speeds never seen before. Some of these include advancements in continuous glucose monitors, automated insulin delivery through insulin pumps, bluetooth connected insulin pens and meters, as well as new medications. Figuring out the best options for you requires you to engage with your treatment team

As we move from November into the holiday season, lets all Be Aware about diabetes and its impact on us, our friends and family, and our healthcare system at large. Be Aware that you have what it takes to make the difficult choices to impact this disease, from prevention to treatment.

We'll send breaking news and news alerts to you as as they happen!

Justen Rudolph, MD, is the Director of the St. Vincent Diabetes & Endocrine Center

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This month, join the fight against diabetes | Health and Fitness - Billings Gazette

Thanks to advances in scientific knowledge, along with technological and economic progress, more than ever before people have a greater understanding and access to the lifestyle choices that will extend their life expectancy. It has long been understood that exercise provides myriad health benefits, and research is increasingly shedding a light on the types of exercise that are most conducive to a long life.

Bolstering the findings, the risks associated with poor cardiorespiratory fitness was comparable to or even exceeded that of known risk factors, such as cardiovascular disease, diabetes and smoking.

In addition to engaging in exercise, eating a healthy, balanced diet also helps to boost your longevity.

As a general rule, foods that protect your heart, will also boost your brain health and help you to maintain a healthy weight.

A Mediterranean diet generally consists of whole fruits and vegetables, nuts, olive oil and whole grains, and avoids red and processed meats, dairy, trans and saturated fats and refined sugars.

The mediterranean diet has been singled out for its heart-healthy benefits and, underscoring the importance of eating this diet alongside exercise, a recent study also shows that it can boost endurance exercise within days.

In a small study published in the Journal of the American College of Nutrition, investigators found that participants ran a 5K six percent faster after eating a Mediterranean diet than after eating a Western diet.

According to the study, a Western diet as the Western diet is characterised by low intake of fruit, vegetables and unrefined or minimally processed oils and high intakes of trans and saturated fats, dairy, refined sugars, refined and highly processed vegetable oils, sodium and processed foods.

Breaking down the health benefits of eating a Mediterranean diet, senior researcher Edward Weiss, Ph.D., professor of nutrition and dietetics at SLU attributes the benefits the diet's anti-inflammatory and antioxidant effects, and source of alkaline pH and dietary nitrates.

Antioxidants are compounds that are thought to play a role in protecting against heart disease by interfering with molecules known as 'free radicals that can cell damage.

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How to live longer: This type of exercise could increase life expectancy - Express

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We know you're probably getting tired of seeing Black Friday 2019 deals all over the internet, but Fitbit has just launched its own sale and it's definitely worth a peek.

There's a lot of competition when it comes to fitness trackers, but Fitbit remains one of the best brands on the market for managing your steps, sleep, stress and fitness goals. And the products come in a stylish package that feels comfortable and durable.

If you've been holding out for a bargain over the last few months and have been eyeing up a fitness tracker, now is the best time to jump into action. Fitbit is offering up to 60 off on some of its best products, including the Versa, which doubles up as a pretty powerful smartwatch that we think rivals the latest devices from Apple or Samsung.

Each Fitbit product is a little bit different, whether it's the design and the overall look of the watch, or the fitness functions and the battery life, so we have laid out every deal on the official Fitbit page to help you decide which one to go for.

These prices are some of the lowest offers we have seen on the range, so if you're looking for an early Christmas bargain or you need that boost to get you through your Christmas training, check out the Fitbit Black Friday sale below.

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1 Fitbit Versa Special Edition

159.99

The Versa is the fitness watch that walks that fine line between a super-stylish smartwatch and a great fitness tracker. The special edition comes with a sharp woven wrist strap and an extra black wrist band for extra options.

It has all the usual features you'd want from a Fitbit device: workout reminders, pre-installed fitness programmes to inspire you, and easy-to-read charts to track your progress,all packed into a watch that looks great in the gym, on the track or at the bar.

The Black Friday sale has reduced it from 219.99 down to 159.99.

2 Fitbit Inspire and Fitbit Inspire HR

49.99

The Inspire and Inspire HR fitness trackers are much thinner and a bit more stripped down than the pricier counterparts, which is why we love them for the gym. The strap and the smaller face don't get in the way of your wrist movement, so your bicep curls are completely unhindered.

Track your sleep, your steps and your fitness goals on a device that is designed specifically to help you keep on track of your goals, without all the extra faff of the Versa series.

A great gift to a friend or loved one who wants to up their fitness game post-Christmas.

Reduced from 69.99 down to 49.99

3 Fitbit Charge 3

99.99

The Charge 3 is a really good option if you want to take your workouts a bit more seriously.

The watch face is big enough to see all your stats at a glance without feeling heavy on your wrist. Again, it's perfect for weight training as it doesn't restrict your movement, and the face lights up when you twist your wrist, so you can see notifications without stopping your routine.

Now 99.99, down from 129.99.

4 Fitbit Versa Lite Edition

119.99

There are three editions of the Versa watch, and the Lite is the cheapest, though all three versions have the same tech and features.The Lite has more customisation options for the strap to make yours unique, so if you want different colours for different scenarios, this one is for you.As with all Fitbit products, you can keep track of your fitness goals, test out different workout regimes and manage your progress.We use this one ourselves, and we haven't had our heads turned so far.Reduced from 149.99 down to 119.99.

5 Fitbit Ace 2

49.99

Need a coolChristmas gift for any kids you have in your life? The Ace 2 is astripped-down versionto make it more accessible for active children.

It's designed for kids aged six and over but helps build healthy habits for young ones and keeps them motivated for a healthier lifestyle. It also comes in a couple of quirky colours.

Reduced from 69.99 down to 49.99.

6 Fitbit Versa

139.99

The standard version of the Versa is an absolute steal in the Black Friday sale, as you're saving 60 on one of the most consistent trackers available.

It doubles-up as an impressive smartwatch and can have a number of other apps, like Spotify and Strava, installed on it to mix up your training sessions.

Pair it with your smartphone to track your progress, manage your sleep/stress patterns and improve your overall health.

Was 199.99, now 139.99.

7 Fitbit Charge 3 Special Edition

119.99

The Special Edition has two different bands to help you customise your Fitbit, but has all the tech from the standard edition. This is the choice for the man who jumps from the office to the squat rack and back out to the club without having to switch up the wrist game.There are pre-installed workouts that you can work through to help inspire you to change up your routines and keep your body guessing, and they scale-up in difficulty to really test your ability.Down to 119.99 instead of 149.99 and includes an extra black classic band for more comfort in the gym.

8 Fitbit Aria 2 & Fitbit Aria Air

99.99

The dreaded scales are never something you like to think about, but the Fitbit Aria 2 and Aria Air scales are great at giving you a more complete picture of your overall health without sitting on your wrist.

It's Wi-Fi enabled and will pair up with your Fitbit smartwatch to measure and record your weight, BMI, and body fat percentage into an easy-to-read chart so you can see your exact progress.

Share this data to your smartphone app as well so you can see in real time how much you're improving.

Reduced from 199.99 down to 99.99.

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The Best Black Friday Fitbit Deals 2019 - Fitness Watches Have Never Been So Cheap - Men's health UK

Holly Metzger-Brown has been involved in sports and fitness her entire life. From playing sports at a young age, Metzger believed that it was an outlet for her growing up.

When I was a kid, I was very active in sports and fitness, Metzger-Brown said. As I got older, I saw the values of learning life lessons from those opportunities.

Those opportunities have led her to be the Director of Youth Fitness at the York Jewish Community Center.

The York JCC is a nonprofit community center that offers a variety ofactivities and programs for people of all ages.

There are programs throughout the York County area that are centered towards the youth. From the Boys & Girls Clubs of America to the YMCA, there are organizations with open arms welcoming youth.

Whether it's geared toward sport, fitnessor academics, these youth programs want kids to excel in all facets of life.

Since 2006, Metzger-Brown has served as the Youth and Teen Fitness directorand has taught a variety of classes for boys and girls at the JCC since 2003.

1600 participants attend a JCC sports or fitness programthroughout the year, according to Metzger-Brown.That include the fiveseasonal sessions and summer camp on and off sites through the youth fitness department.

Its more than just sports for her. She believes that the children involved in the programs at the JCC will have the tools to live an active and healthy life as they get older.

Whether theyre learning different sports or different exercises, these kids will be introduced to the fundamentals at a young age and will become more advanced as they get older, Metzger-Brown said.

Not enough kids are getting the minimum requirement of one hour of physical activity per day, according to The U.S. Department of Health and Human Services.

At the JCC, they offer a number of programs held on specific days throughout the week, that range anywhere from 30 minutes to an hour each class.

Our role here is to make that class as exciting as a video game would be. We want them to enjoy themselves, Metzger-Brown said.

Whether its basketball or yoga, shewants the kids in her program to enjoy their experience.

As the director here, I want to make sure the kids have a nice healthy menu of youth fitness and sports classes that theyre going to love for the rest of their lives, she said.

Laying that foundation and introducing the basics of movements in physical activity and in sports is something Metzger-Brown and her staff at the York JCC want the children to be exposed to when they first start out.

Its important to us here at the JCC to have the kids understand the basics at a young age, that way we can see and monitor their reaction on if they like the sport or activity that we are putting them through, she said.

Metzger-Brown likes to incorporate different ideas when she is teaching a class.

"I want the classes to be as fun as possible, and when I include pictures, animation and music, the childrenreceive the information in a way that is exciting to them," she said.

Youth Fitness Director Holly Metzger-Brown and her kids at the York JCC line up for a photo before their tennis class.(Photo: Submitted)

Metzger-Brown enjoys what she does each and every day. She loves being around kids and providing them with the tools that can lead them to a positive and healthy life down the line.

But to her, theres a deeper meaning to all of this.

Yes, I enjoy teaching these kids every day, but my true passion is seeing the relationships that are built between the kids and seeing those same kids come back five years later and telling me how much they remember their experience in the different programs, she said.

Seeing her former kids come back to visit and also help out in her programs is something Metzger-Brown always wanted to see come to life.

When I first started, it was always a vision of mine to see my former kids come back to help out and volunteer in the programs, she said. Its like full circle to see the kids at a young age coming up in the program and now seeing them as theyre going through high school and college.

Involvement in physical activity can result in academic achievement. "Being active helps to improve concentration, memory, and classroom behavior,"Healthline reported.

Kids at the York JCC enjoying an activity during one of the classes.(Photo: Submitted)

For children and teens to grow up healthy, it's important that they are physically active and living a healthy lifestyle.

Parents are faced with the decision on which program or sport to get their son or daughter into.

Breanna Sheehan, a mother of three, has put all three off her boys in the programs at the JCC, and shes glad she made that decision. She has a 6-year-old, 3-year-old and 1-year-old.

I originally got my six-year-old involved because he had a lot of energy and was interested in sports, and I thought that it would be a great way to give him a taste of the sports and see what he likes, she said.

It can be difficult at times for parents to find out what their kids like at a young age because they are exposed to a lot.

Her son found his passion for soccer as a result of being involved in the program, and Sheehan gives all the credit to the staff at the JCC.

If it wasnt for this great staff, I dont think my son would have got into soccer, Sheehan said. The staff does a wonderful job of letting the kids figure out what they like, and they help them along the process.

When Stefanie Sorkin moved to York, one of the first places that was mentioned to her was the York JCC.

Four years ago, we moved out here and we wanted to find somewhere to work out and take our kids to, one of the first places that people told us about was the JCC, Sorkin said.

Sorkin has four kids, and three of them have gone through the JCC preschool. She would be the first to tell you how great of a decision they made to join the community center.

The JCC is amazing and we all instantly fell in love with the programs they were in, she said.

Sorkin applauds the work that Metzger-Brown is doing for the kids throughout the program.

Holly is incredible, and you can see her passion with kids and fitness, Sorkin said.

Metzger-Brown believes they arent just a gym, but a community giving the necessary information to help members achieve their goals in life.

Every day I come into work I tell myself I have the opportunity to help impact lives of the youth that come into our programs, she said.

Kids at the York JCC gather around before an activity during one of the classes.(Photo: Submitted)

Current staff members were involved in the programs at theJCC when they were younger.

Lily Richwine, a student at the University of Pittsburgh at Johnstown, works the Youth Fitness camps in the summer where she is an instructor. She never forgets her experience as a kid in the programs.

I attended the preschool classes and sports camps and really established a great relationship with Holly, Richwine said.

Her involvement in the programs proved to be beneficial for her as she got older.

The JCC did a great job of preparing me with skills and gave me a good athletic ground learning sportsmanship skills and general body awareness, she said.

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The relationship she established with Metzger-Brown allowed her to have the opportunity to still be a part of the JCC.

Holly and I became very close over the years and I always wanted to still be a part of the JCC, Richwine said. When Holly asked if I would be interested working the summer camps, there was no hesitation on my part.

Metzger-Brown has actively been involved in the community while shes been at the JCC.

She does physical education classes at York Academy, Tiny Tennis Programs at York Day Nursery and tennis programs at Indian RockElementaryduring the winter.

I really enjoy going out to the community where if they cant come here, I can go to them and get the kids moving and active at a young age, she said. My goal is to have every kid that I come across living an active and healthy lifestyle when they get older.

More: How the York YMCA's swim program keeps producing top-notch swimmers

Excerpt from:
'As exciting as a video game would be': How a youth fitness program brings out the best in kids - York Daily Record

Luke Evans, 40, is best known for his appearances in blockbuster franchises such the Fast and Furious, which have cemented his reputation in Hollywood. The actor may be enjoying life at the top but he also understands the importance of being grounded to look after your mental health.

The star spoke candidly about the importance of expressing your emotions and the negative impact keeping everything bottled up can have on your physiological wellbeing.

Appearing on ITVs Lorraine, Luke said: Being mentally aware of your well-being psychologically is important.

We all carry baggage around with us, men carry it way deeper than women most of the time. Were not good at talking about it and opening up.

I was talking about therapy and how important it is, if you have it, to have it. Sometimes you forget what youre carrying around on a daily basis and it stores itself and builds up.

READ MORE:Hilary clinton health: What is the former First Lady's condition? Symptoms revealed

The actor divulged how life can get on top of people and this can manifest itself in different ways so it is vital to open up and not to feel stifled by shame.

Speaking of the difficulties some men face in opening up, the Welsh star drew on his experiences growing in Wales: Im from the valleys of South Wales, men dont talk about it.

The actor divulges that his family and the sense of belonging he feels in London has kept him firmly grounded and given him a sense of authenticity.

He explained: You should never lose an accent that gives you personality and character, and I think its staying in London and keeping the friends Ive had my whole life.

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And its good to be reminded of where youve come from, what youve done and the journey that youve been on.

Good mental health and wellbeing is essential to living a happy and healthy life, according to the NHS.

It explains: Looking after your mental health is not something we should just do if we are struggling, or feeling low, anxious or stressed.

It's actually something we should think about all the time and really invest in, just like with our physical health.

According to the NHS, there are simple steps people can take to improve their mental health and wellbeing.

Connecting with people offers a host of benefits for your mental wellbeing, including:

In addition to improving your physical health and fitness, evidence suggests being active can also improve your well being.

As the the NHS explains, it can raise your self-esteem, help you to set goals or challenges and achieve them, and cause chemical changes in your brain which can help to positively change your mood.

Research also shows that learning new skills can boost your well wellbeing by increasing self-confidence and self-esteem, instilling you with a sense of purpose and helping you to connect to others.

Even if you feel like you do not have enough time, or you may not need to learn new things, there are lots of different ways to bring learning into your life, said the NHS.

Another simple exercise is to pay more attention to the present moment - this includes your thoughts and feelings, your body and the world around you.

As the NHS points out, this activity is often called mindfulness.

Mindfulness can help you enjoy life more and understand yourself better. It can positively change the way you feel about life and how you approach challenges.

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Luke Evans health: Actor reveals why he is looking after his health - Express

Amy Bueme brings loads of energy to her workouts.

The co-owner of Catalyst Fitness brings an even greater level of enthusiasm to her fitness centers, as the seventh location in the regional chain will soon attest.

She and her husband, Joe, next month will open their largest Catalyst yet, this one at 281 Meyer Road in Amherst, in a former Dicks Sporting Goods store along Maple Road near the Boulevard Mall.

A swath of turf will sit smack dab in the center.

My vision for this club was having a football field in the middle of it, Bueme said. Its because when I started putting turf into the clubs, people of every age loved being on it. They were lifting weights, pushing sleds, flipping tires. Theres just something about it. It makes you feel like an athlete, it makes you feel like youre having fun.

I have light shining down on the turf, and blue light shining up into the sky to give it a really cool effect, like the Bills stadium.

Bueme said she and her husband expect to open the new center late the second week of December. It will join clubs on Elmwood Avenue in Buffalo; French Road and Wehrle Drive in Cheektowaga; Broadway in Depew; Eggert Road in the Town of Tonawanda; and Seneca Street in West Seneca.

The fitness center on Broadway is a smaller Catalyst Express club and the Buemes may transition their Eggert Road location in similar fashion when the new club opens less than 2 miles to the northeast. Several new members also have asked for a women-only section in the smaller club, Bueme said.

Joe and Amy Bueme will open their seventh Catalyst Fitness location by mid-December at 281 Meyer Road in Amherst, in a former Dicks Sporting Goods store along Maple Road near the Boulevard Mall. (Photo courtesy of Catalyst Fitness)

The new club also will feature a Fit Lab with heart-rate monitors, Fit benches, Airdyne bikes, and treadmills that climb 23 levels in elevation and go ridiculously fast, she said, as well as a Cardio Cinema that will allow users to watch inspiring shows on a theater screen while they work out.

We have a very small Cardio Cinema and Broadway, and it really took off, Bueme said.

Amenities also will include a Kids Club; cycling, yoga, free weight and personal training rooms; a 4,000-square-foot group fitness studio; and executive-style locker rooms with glass saunas.

There's a lot of different areas for people to do a lot of different movements depending upon what they feel like doing, or where they're comfortable, Bueme said.

The new location will set yet another milestone for the Bueme family, which got into the fitness business in 1979 and owned 2001 Health Odyssey and Gold Gym clubs in the region before closing them and launching the Catalyst brand seven years ago.

The couple, who married 23 years ago, have about 250 employees. They own several of their sites, including the newest one.

No excuses! Fit exercise into the holiday madness

The beautiful thing about my husband and I is that he loves the real estate end of it and I like the club planning, Amy Bueme said. I think we're doing very well as we grow.

The new location will have about 60 employees and 15 personal trainers. It also will feature Robbie Raugh and Ellen Coleman, two of the top group fitness instructors in the region.

Rates are as low as $9.99 a month to join a single club, $19.99 to visit all clubs and bring a friend and $29.99 with unlimited group classes. Catalyst waives its enrollment fee, allows people to join without a contract, and throws in a couple of other extras from Black Friday to Cyber Monday. For more information, visit catalystfitnessbuffalo.com.

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Catalyst thinks green for latest fitness center in Amherst - Buffalo News

The American College of Physicians has produced a guidance statement for colorectal cancer screening for patients who are at an average risk. This statement is based on a critical review of existing national guidelines.

Patients who are age 50 to 75 who are asymptomatic, and dont have prior precancerous polyps or a family history of colorectal cancer, are considered average risk, says Dr. Frank Sinicrope, a Mayo Clinic gastroenterologist and medical oncologist.

While various groups have offered colorectal screening guidelines, the American College of Physicians guidance statement is meant to provide health care providers with recommendations based on available data on when and how to appropriately screen average risk adult for colorectal cancer.

While several screening options are available, it is recommended that doctors discuss options with their patients and consider a variety of factors, such as benefits, risks, frequency, cost and patient preferences. All of these factors are important in making a recommendation to the patient for screening, says Sinicrope.

The American Cancer Society moved the age to begin screening down to 45 years. However, their guideline is the only one that has made that recommendation thus far, says Sinicrope. Theres not enough data to recommend that screening begin earlier than age 50 at this time. We know that colorectal cancer is a disease of aging and that the number of new cases increases as we get older.

Colorectal cancer is the second-leading cause of cancer-related death among people in the U.S. It can affect anyone at any age. However, it typically affects older adults.

Recommended colorectal cancer screening tests include stool-based studies and direct visualization tests, such as flexible sigmoidoscopy or colonoscopy.

These are the suggested screening tests and intervals:

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Fecal immunochemical test or high-sensitivity, guaiac-based fecal occult blood test. This test is recommended every two years.

Colonoscopy This test is recommended every 10 years.

Flexible sigmoidoscopy This test is recommended every 10 years, along with a fecal immunochemical test every two years.

Sinicrope says it is important to note that any abnormal stool-based screening test will require that a colonoscopy be performed.

When selecting a screening test, considerations include benefits and potential risks. For example, colonoscopy risks include bleeding or perforation. These risks are relatively uncommon, but are increased in patients who are elderly and in those with certain underlying diseases.

The screening guidelines are for average-risk patients and do not apply to those at increased risk, such as those with a history of precancerous polyps of the colon or family history of colorectal cancer, or those who have inflammatory bowel disease.

Sinicrope says its important that everyone have some form of colorectal cancer screening, beginning at the age of 50 because screening saves lives. There is a menu of tests available, and people should discuss with their doctor what test may be best for them.

We generally say that the best screening test is the one that the patient will undergo and comply with. We want everybody screened.

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New colorectal cancer screening guidelines | Health, Medicine and Fitness - Journal Gazette and Times-Courier

The common election in the United Kingdom is less than a few months away.

The December 12 poll was named by Conservative Key Minister Boris Johnson a lot more than two decades early, in a bid to get a parliamentary majority so he can get Brexit completed.

His pledge on the UKs exit from the European Union is at the centre of his partys election marketing campaign.

Meanwhile, Labour Party chief Jeremy Corbyn is concentrating much more on making the British isles a fairer society.

He has unveiled an bold general public paying out prepare, pledging bigger taxes for the rich and a crackdown on tax dodgers.

But what issues most for the voters?

Presenter: Nastasya Tay

Guests:

Tony Travers Professor at the Faculty of General public Plan and Section of Governing administration at the London School of Economics

Alan Wager Research affiliate at the British isles in a Switching Europe, a plan think-tank

Sonia Purnell Author of Just Boris: A Tale of Blond Ambition previous deputy to Boris Johnson at the Everyday Telegraph

Resource: Al Jazeera

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Is the United kingdom election about Brexit, health and fitness, wealth and training? - gotech daily

Phil Ross talks to author Zelda Rhiando, and learns some local history as well as the difference between pavements in Japan and pavements in Brixton.

Ive just spent the morning researching my Aunt Dorrie, who appears to have been a serial killer.

Dublin born Zelda Rhiando, author and founder of Brixton BookJam sits relaxed but upright. Her smile radiates as the magnitude of what she has just said settles in my mind.

She murdered six husbands, Zelda continues, Three in Ireland and three in the USA.

She has been trying to find out about Dorrie (Dorothy), her grandmothers aunt. But there are no family records, they were all destroyed in the Post Office, along with everyone elses. Shes referring to the 1916 Easter Rising against British rule when much of Dublin was destroyed.

Were having coffee in Cafe Tana on Brixton Hill, and although Zelda is sitting perfectly still her eyes and her words bubble with excitement and information. Much of what Ive pieced together comes from stories from my grandmother Kitty, and Dorries letters to her sister, she explains. I was moved around a lot as a small child but I was mostly brought up by Kitty, she says. My interest in literature and philosophy comes from her. She was a great storyteller and a great unpublished writer.

We lived in a six storey Georgian house in Merrion Square, which was a Knightsbridge-type place, it probably still is. Shes describing one of Dublins grandest garden squares, where the distinguished residents have included Barons, politicians, and writers. Number 39 was the site of the British Embassy until it was burned down by a 20,000 strong, angry mob protesting the Bloody Sunday shootings in 1972, the year before Zelda was born.

We lived hand to mouth, and I was often sent out to sell marmalade or freshly laid eggs to rich neighbours, she says with a twinkle in her eye. We would buy past-it oranges from the market, and make the marmalade in a bucket. My grandmother taught me that there was always something I could do to get by.

Her hands cup the warm coffee mug as I sit transfixed. We had loads of weird and eclectic tenants: fashion designers, a plastic surgeon, a yacht salesman, she says. And Kitty ran the Dublin branch of The Gurdjieff Society. Like the tip of an iceberg, Zeldas statement indicates an underlying mass of knowledge. This time shes talking about George Gurdjieff, the Armenian Greek philosopher, composer and mystic.

He taught that everything must be questioned and Nothing is to be believed until verified by direct experience. So I was sent several times a year to a spiritual commune in Yorkshire, she says.

Zelda whose mother married Guilford based racing driver and designer Max Rhiando, also spent a great deal of time traveling as an unaccompanied minor from Dublin to London. Later winning a scholarship to a girls school in Baker Street and eventually a place at Clare College, Cambridge.

Whilst at school, a teacher who had links with an Ashram arranged for her to visit India to teach English. It was here, at Full Moon Parties, that she first heard the Goa Sound the music which would draw her to Brixton. I would come every weekend to Goa Trance parties at The Fridge and Club 414, she starts to reminisce. It was the early 90s and we partied hard, but it led me to return to India and travel when I finished Uni. Mostly supporting myself by hair wrapping.

Perhaps its these early experiences, combining self-sufficiency, travel, learning and questioning, that account for the fearless research she undertakes for her writing. Or does it go a little deeper?

Fact-finding for her 2012 debut novel, found her narrowly escaping death after accidentally swimming with piranha fish, while living with headhunters in the Amazon basin. The initial idea for Caposcripti came to me in a dream when my grandmother was visiting me at my flat by The Telegraph in Brixton Hill. She laughs, Mushrooms might have been involved, it was 97-ish. I was doing a lot of raving.

Zelda pivots to allow three ladies to squeeze into the adjacent table. I also spent a lot of time playing pool with ex-convicts, she confides. The Telegraph was the closest pub to Brixton Prison, and the first place many would head to when they got released. Im a pretty good pool player.

Starting off faxing and making coffee in Cyberia, Londons first Internet Cafe, Rhiando would observe customers when they came in with clients to pitch their digital ideas. Gradually, she picked up enough jargon to eventually Jump in at the deep end.

I got my first digital job basically because I could spell better than the creative director. It was an exciting time in digital media, everything was new and everyone was learning. And each night she would slowly work on her book, until at last the first draft was complete.

We decide to leave Cafe Tana and walk up the hill. The story was written but I just couldnt imagine the Amazon. I knew I had to go there, she tells me. I thought who can I approach? So I wrote to the Peruvian Embassy, and the Governor sent me a letter of introduction that I could show people.

Returning to London, Rhiando realized that she had not only avoided the various jungle and mountain perils, but that she had also missed the worst of the dotcom crash. Working as a digital freelancer not only gave her the time and space to rewrite and restructure the book but, after 27 rejections from publishers, she now had the tools and knowledge to self publish.

It seems slightly counter intuitive that after such an arduous and often dangerous journey to complete Caposcripti, that she would have a fear of The whole book launch thing, talking to people, signing and stuff.

But thats exactly why Rhiando decided to set up the first Brixton BookJam, as a means to introduce her debut novel. And its been going ever since, she says slightly incredulously. Weve had about four hundred writers come, give readings and sell their books. We even had a Radio 4 crew come down to do a feature.

Our walk has brought us to Windmill Gardens. And as we sit enjoying the late September sun, Zelda explains how it was winning the Kidwell E-Book Award for Caposcripti and its 10,000 prize, that funded the research trip for her next novel Fukushima Dreams (2017), and took her to Japan.

In March 2011, the Worlds fourth most powerful earthquake ever recorded moved the Earths axis by 10cm. It triggered a series of tsunami waves, that in places reached 40m in height and speeds of 700km/hr, killing approximately 19,000 people. Subsequent damage to three of the Fukushima Power Plant reactors resulted in the worst nuclear disaster since Chernobyl.

There was so much re-construction going on, she recalls, So it was really hard to find accommodation. There was a big exclusion zone around the reactor. Her beaming smile fades to a more sombre expression. I remember walking the streets in Koji, a grim place with cold rain, that Id looked up in an internet cafe. Id arrived by train on a Japanese Rail Pass. I was hand-to-mouthing it and it didnt quite work.

Apart from the language barrier to cross, there was also the spontaneity barrier, as she calls it. Only a year after the disaster it was a very difficult topic for people to discuss, she says. There was lots of Thorntons Tea. And smiles to smooth things over. But Rhiando persevered and in Kagashima for example, she befriended a Japanese guy who made things easier. He had lived in New York and spoke some English. We made a connection playing pool. She laughs. All that pool playing in The Telegraph came in handy, the smile has returned to her face.

The little park has filled with parents and small children so we decide to continue our walk. Agents and publishers were very nervous about the topic, she tells me. But it seems that the meticulous research paid off when a famous Japanese novelist wrote to her after reading Fukushima Dreams. They said they couldnt comment in public. But they were astonished that Japanese literature had birthed a new child overseas and they loved it. Zelda is beaming again.

As we meander up Lyham Road, I wonder how many novelists go to such lengths. What do you think you gained by going to Japan? I ask. The smells, the tastes, she responds immediately. The colours of the pavements, what people say in the morning. The small subtle cultural differences. The pavements? Its my turn to laugh. Tell me about the pavements.

Japanese pavements have a thin yellow brick line for blind people, she replies. And braille outside on the door frames. These are the kind of details you dont notice unless you visit a place. Its a fair point I concede, so how would you describe a Brixton pavement? I ask.

Relishing the challenge, Zelda pauses for the slightest instance that it takes to draw a breath and replies Brixton pavements are streaked with dirt and littered with fragments of chicken bones. Reeking of weed and piss.

We stop walking and we both laugh. Weve come to the part of Lyham Road where the looming walls and windows of Brixton Prison dominate the immediate neighbourhood.

We have found ourselves standing by a blue, spray painted, circular piece of graffiti on the brown bricks of the prison wall. Designed to look like one of Londons famous English Heritage blue plaques, the graffiti is headed Irish Heritage and it reads: Terence MacSwiney, Lord Mayor & MP, Died on hunger strike in HMP Brixton after 74 days, 25-10-1920.

Oh, theyve put this here, she is surprised. I havent seen this plaque before, she says. He was a writer and a poet, a very sensitive man.

He helped form the Celtic Literary Society, she tells me. And the Cork Dramatic Society, where he put on his plays.

MacSwiney also helped form the Irish Volunteers, and was elected to the first Dil as a Sinn Fin representative for Cork. Shortly before his arrest in 1920, he was elected Lord Mayor.

His death in Brixton Prison shocked the World, particularly in India where both Nehru and Gandhi were influenced by his style of revolution, blending cultural and political with military resistance.

Zelda and I stand respectfully by the plaque for a moment, and I wonder if my silence betrays my embarrassment. I feel ashamed at my lack of Irish history. I find myself saying, Why have I never heard of such an important person?

But how could you, she states. Hes not part of the narrative. Terrence MacSwiney doesnt fit the British version of Irish history.

We walk on, tight-lipped for a while. So, on the subject of Ireland, I say, in a clumsy attempt to resume the conversation. What about Aunt Dorrie and Dublin. Youre writing the book, yes?

Ill definitely write the book, but further down the line. She grins. A fact-finding trip might be necessary. Probably to California, where she killed her last three husbands. It needs a lot more research. Public records, land registries and stuff. From her letters, I think she owned a saloon there.

Of course, I remember, Nothing is to be believed until verified by direct experience.

The next Brixton BookJam is on Monday 2nd December at 8pm At The Hootananny, Brixton, 95 Effra Road, London SW2 1DF The closest tube station is Brixton (Victoria line) Buses 2, 3, 415, 432, 196

Authors reading extracts from their work will be: Gail Thibert, Be Atwell, Martin Millar, Garth Cartwright, Kevin Cummins, Chris Roberts, Eamon Summers and Zelda Rhiando, with more to be announced

If youd like to read or propose a reader please email: info@brixtonbookjam.com

[Zelda portraits by Svenja Block] [Other photos by Phil Ross]

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From Brixton to Japan and back: Zelda Rhiando and the Brixton Bookjam - BrixtonBuzz

While the word leadershipconveys hundreds of possible scenarios about what a leader is or does, I posit that the best leaders are people-centered; theyaspire to lead by serving others first, and everything else follows to exceptional results.

In the words of Robert K. Greenleaf, the man who kicked the servant leadership movement into high gear decades ago, "The servant-leader is servant first ... It begins with the natural feeling that one wants to serve, to serve first. Then conscious choice brings one to aspire to lead."

Here's my most recent list of what I feel makes a great servant leader and, in turn, how instantly identifiable they become in the eyes of their followers.

I recently connected with David Graham, founder and CEO ofCode Ninjas. Hestarts his brainstorming meetingswith the hard truth: eliminatingany tension with his team by being transparent, and openingevery brainstorm by announcing that 90 percent of what his staff is going to say is never going to happen.

"There are no stupid ideas, so just let them flow. You never know what you might say that will inspire someone else, even if your idea was a flop," Graham tells his team.

When an idea strikes a chord, he has four simple questions to ask his employees to determine if it'll get pursued: How is it going to fail? Can we mitigate the failures? Is it in our realm of expertise? And is it on brand?

Traditionally, an autocratic style of management has been effective in getting results.Butthe nature of worktoday, along with its workforce, has changed. Success in management today requires collaboration -- not command. Asking people to take part in deciding the goals that they will be a part of is an essential component to engaging employees.

Before you assume you're fit to lead, you have to ask yourself,Am I a good listener?Because if you're going to lead, you need to be.

Recent researchpublished inHarvard Business Reviewsupportsevidence that leaderswho listen well "are perceived aspeople leaders, generate moretrust, instill higherjob satisfaction, and increase theirteam's creativity."

One reason leaders don't listen more in the workplace is that they think they'll be perceived asweak or without authority. Another reason is that they aresimply under time pressure or distracted by other thoughts.

The first step tobecoming a better listener is to eliminate the noise --from yourdistracted mind andyour physical anddigital environment.

Employee burnout is a real threat to the well-being of today's workers. Recent research conducted byGallupfound that 23 percent of employees reported feelingburned out at workvery often or always, while an additional 44 percent reported feeling burned out sometimes. That means up to two-thirds of your employees could be experiencing burnout on the job at any one time.

Leaders are now faced with fostering a healthy environment forhappy employees to perform at a high level. One of those leadersisShawn Riegsecker,CEO and founder of Chicago-based ad tech providerCentro.

Riegsecker shared with me the idea of establishing a workplace where friendships are developed for competitive advantage, or, as he puts it, a "culture of professional intimacy."

Sounds soft and fuzzy, but what he's getting at is backed by science. Office friendships boost individual performance and increase lifetime happiness.A recent Gallup studyfound that women who havea best friend at workare more than twice as likely to be engaged than women who don't.Look beyond the bottom line to create an office that encourages friendships in and out of the office.

Improving self-awareness is an emotional journey, but can be incredibly rewarding. One of my favorite executives I've featured in my column a few times isChuck Runyon, the extremely self-awareCEO of the multibillion-dollarSelf Esteem Brands, parent company to Anytime Fitness, Waxing the City, and Basecamp Fitness.

"Just as you have to work out consistently to build muscles, you have to actively work on improving your leadership, too," notes Runyon. In a previous column, he shared five steps to becoming more self-aware, which will helpin your interactions with employees, colleagues, customers, and investors.

One of those steps is to knowyour team members on an intimate level in order to build them up, becausebusiness is only as strong as itspeople.

Runyon shares: "Get in the weeds with them, celebrate their wins, and be there for them if they fail. Encourage and empower them to take risks in order to continue improving and advancing. Provide opportunities for professional development such as conferences, events, and courses for personal growth."

The opinions expressed here by Inc.com columnists are their own, not those of Inc.com.

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5 Signs That Instantly Identify Someone With Good Leadership Skills - Inc.