There’s something for everyone on your list with these kitchen and food-related #gift ideas. #holidays #saslife
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Kitchen Equipment and Accessories

From herb scissors to air fryers, check out the links below for ideas to make weekly meal prepping a cinch.

• Personalized cutting board
• Herb scissors
• Digital meat thermometer
• Glass food storage containers with lids
• Lots more ideas can be found on the Kitchen Essentials and Safe Cookware lists

Meal Planning and Cooking Support

Motivate your friends and family to have some fun in the kitchen with these short cuts and fresh meal ideas.

• Meal Planning Services: RealPlans, Prep Dish
• Meal Kit Delivery Gift: Sun Basket, Home Chef, Hello Fresh
• Cooking Class: Whisk, Sur La Table

Ethically-Inspired Items

Feel good about giving gifts from companies that support sustainability and giving back.

• Goods from local farmers (e.g., Bella Bean Organics or The Produce Box gift card)
• Butcher Box gift box
• Hungry Harvest gift card
• Thrive Market membership or gift card
• Reusable paper towels

Home-Made Treats

Show you care with a treat made from scratch.

• Chinese 5 spice chocolate truffles
• Gourmet nut butter
• Other holiday gifts from the kitchen

Allergen-Friendly Treats

Help that special someone who has food allergies or sensitivities to feel included and loved.

• Divvies
• Natural Candy Store
• The Royal Basket Company

Kiwi Pomegranate Salsa

Recipe adapted from Simply Recipes
Makes 2 cups
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Ingredients  

3-4 ripe kiwifruits, peeled and carefully chopped
½ cup pomegranate seeds (amount from ½ pomegranate)
1 medium/large avocado, peeled and chopped (about 1 cup)
1 heaping Tbsp thinly sliced green onion
1 tsp extra virgin olive oil
1 jalapeño chili pepper, de-seeded and chopped (adjust amount to taste)
2 Tbsp chopped fresh cilantro
Salt and pepper, to taste

Directions 

1. Place kiwifruit, pomegranate seeds, avocado, green onion and olive oil in a medium sized bowl.
2. Starting with just a teaspoon of chopped jalapeño, gently fold in and add more to your desired level of heat.
3. Add cilantro.
4. Add salt and pepper to taste.
5. Serve over pork, fish, chicken or steak; or eat it on its own as a side or a snack.

The post Food-related gift ideas appeared first on SAS Life.

Acupressure involves the application of pressure to varied points on the body using the fingertips. By gently massaging and pressing on certain points related to the energy channels (meridians) in the body, this new routine can be performed with ease almost anytime and anywhere. If you missed my previous blog on the meridian channels, please visit Little Life Hacks: A River Runs Through Us.  Simply find your point(s) and press/massage them for 30-45 seconds at least twice a day and you boost your immune system and other systems of the body (depending on the acupressure point).

Acupressure is a supercharger that helps protect the body against harmful viruses and bacteria and provides a sense of balance internally.
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• HT-7 (Heart-7) - This point is also called Shenmen. It’s located on the ulnar end of the transverse crease of the wrist. Basically, look at your right palm, see your pinky finger and trace your way up to wrist crease. It’s a wonderful point to assist with anxiousness, panic and heart palpations.

• CV-17 (Conception Vessel-17) - This point is the “Sea of Tranquility” point and is located in the middle of the chest on the sternum around the 4th rib. It is directly over the thymus gland which houses and produces the T cells that are crucial for immunity. This area was and still is one of my favorites as it is part of the heart-energy center and helps deal with emotions. In a pandemic of uncertainty, a lot of tapping and pressing in this area helps with emotions, breathing and immunity.

• KI-27 (Kidney-27) - This kidney channel, also called Shu Fu, is found in the depression just below clavicle towards midline. This area helps calm the breath, improve lung function and has even been helpful to suppress couching.

• LI-4 (Large Intestine-4) - This acupoint is located between the index finger and thumb. The body tells us so much so these points might be tender. Tenderness represents stagnation where the energy isn’t flowing well. This point is helpful for headaches and promoting circulation for the neck, face and jaw. Please note that this is contraindicated during pregnancy.

• LI-11 (Large Intestine-11)  - This point can be found by flexing the elbow and lies in the depression at the lateral end. Follow the crease of the elbow and the point is located at the end of the crease (on the thumb side). I have used this site as a fever reducer and upregulate my immune system when I was coming down with something.

• LU-7 (Lung-7) - This point stimulates defensive qi. The way to find this point is join your two hands together with webbing of one thumb on top of the webbing on the other. Your index finger should be resting along the radius bone by wrist. This acupressure point is also very helpful to assist neck pain which I’ve found as an added bonus when working from home without great ergonomics.

• LV-3 (Liver-3) - The liver is involved in filtering so much that we’re exposed to in this world. This acupoint is located between the first and second toe in the webbing between the toes. This location is great to improve circulation, calm the nervous system and, of course, boost the immune system.

• ST-36 (Stomach-36) - This location is three fingers below kneecap and one finger width out. This point is the most studied in both the eastern and western worlds. It is associated with helping with digestion, improving blood flow and immunity. If you’re fatigued, this is a great location to stimulate to get that added boost. It’s also super helpful after large meals so keep this in mind as we move into the holidays.

I’ve included other acupressure points in the diagrams along with meridian abbreviations below so you can get familiar.

• LU = Lung
• LI = Large Intestine
• ST = Stomach
• SP = Spleen
• HT = Heart
• SI = Small Intestine
• BL = Bladder
• KI = Kidney
• P = Pericardium
• GB = Gallbladder
• LV = Liver
• CV = Conception Vessel
• GV = Governing Vessel
• TW = Triple Warmer, Tri-Heater, Triple Burner (this goes by a lot of names)

If you want a few key landmark points to assist with certain areas of the body, check out the ten below.

• Face & head - LI-4
• Neck - LU-7
• Ear - TW-5
• Shoulder - ST-38, ST-37
• Scapula - SI-11
• Increase energy - CV-6, ST-36
• Nervous system - LV-3
• Sympathetic Nervous System - GV20
• Parasympathetic Nervous System - ST-36, SP-6
• Lymphatics - LV-2

Acupuncture and acupressure have been part of my life for over 15 years. These modalities that focus on the energy channels of the body have helped me recover from an injury (more quickly I believe), prepare for surgery and maintain overall harmony.  The beauty of acupressure is it's needle-free, you don't have to wait for an appointment with a practitioner and you can administer yourself.  Give it a try yourself and let me know what you think.

The post Little Life Hacks: Acupressure appeared first on SAS Life.

A bit of history…

Chinese medicine and Tai chi (ultimate of ultimate) have similar roots.  Qigong (qi - life force; gong - practice, gather) reflects the inner aspects of Tai chi forms or the cultivation of bio-electrical energy.  I like to think of qi as something like breath – we can’t see it but we know it’s there.  Qigong is energetically based with focus on flow of energy in the body and allowing the body, mind and spirit to transform and heal.

There are more and more methods to measure and balance energetic fields as technology progresses over time.  Its origins date back to the 6th century in China (some sources suggest much earlier) with teachings of Lao Tzu.  People practice tai chi for various reasons - health benefits, martial arts, spiritual connection or all of the above. Specific postures combined into sequences/forms and adapted throughout the world for centuries make up much of modern Tai Chi. The Chen, Yang, Wu, and Sun styles are some of the most prevalent.

Over the last few years, I’ve really enjoyed learning the movements of the Yang-style-24.

It gives me a form to play with and move with ease and I can play without thinking about what is next. It’s soothing, offers me new perspective, and my energy improves during and after playtime The Tai Chi Quigong Shibashi set 1, another favorite, repeats 18 movements over and over again in the form.  They movements specifically purge and tonify energy in different areas.

I asked some of my SAS Tai Chi play-mates to reflect about their experiences.

“When I first began practicing (or playing) Taiji, I became acutely aware of energies. I learned to pay attention to the energy flowing within my own body along the meridian pathway, the “energy ball” we often hold tenderly as we practice, and the energies as they move and exchange with fellow Taiji players and the people around us. When we’re ‘stuck’, the energy doesn’t flow; Taiji helps get us unstuck and bring us back to good health. These energies are exquisitely playful, delicate and beautiful.” 

~ Annie Zangi, Sr Research Statistician Developer

“Tai chi can be viewed as a form of exercise, a martial art, or a spiritual practice.  No matter how you view it, Tai Chi practice is beneficial.  And, you can continue into your 90s.”

~ Bradley Jones, Distinguished Research Fellow

Ready to try out Tai Chi or learn more?

• SAS Employees and family are invited to join me on campus or Zoom for Tai Chi-Qigong for Calm Monday, Nov. 15, 12:15 – 12:45pm.
• Tai Chi in the RFC Video Gallery.
• Tai chi Foundation
• Qigong institute
• Tai Chi for Health Institute
• The Tao of Tai-chi chaun Way to Rejuvenation Jou, Tsung Hwa. 1980 Piscataway, NJ

Do you practice Tai Chi?  Share your experience below!

The post The healing art of Tai Chi appeared first on SAS Life.

What makes a vegetable cruciferous?

The original Latin definition of crucifer is “one who carries a cross,” and true to their namesake, cruciferous vegetables sport flowers with four petals that resemble a cross. Most edible crucifers belong to the Brassica (mustard) genus, and there are hundreds of them to choose from, some more well-known than others.

Below are some of the most commonly eaten ones in the United States with a few less familiar varieties thrown in to keep things interesting. (Hint: Click on the table below to find links for recipes that use each of them.)

What are the health benefits?

Aside from the significant folate, vitamin K, vitamin C, vitamin A, potassium, calcium and fiber content in many cruciferous vegetables, their real claim to fame is their detoxifying, cardiovascular-supporting and cancer-preventing potential.

Cruciferous veggies are a rich source of sulfur-containing phytochemicals called glucosinolates. Broccoli and broccoli sprouts, in particular, have gotten a lot of attention for their high levels of glucosinalates. These compounds get converted into health-promoting isothiocyanates when you chop and chew them. The isothiocyanates act as antioxidants and have anti-inflammatory properties. They also upregulate the liver’s production of detoxification enzymes to help neutralize toxins and carcinogens (including heavy metals, petro-chemicals, estrogen metabolites and alcohol) and get them ready to be transported out of the body.

Don’t miss out on the health benefits of cruciferous #vegetables! Learn why you should love them and how to grow that love. #saslife
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What are the recommendations?

Nutrient and phytochemical content varies based on vegetable type, where and how it is grown, part of the plant used, preparation method, etc., so eat a variety to cover your bases. Eating cruciferous vegetables in their raw form will provide you with the biggest benefit. Though cooking limits the conversion of the glucosinalates into isothiocyanates, research suggests that gut bacteria help to convert some glucosinalates to isothiocyanates (good news!), and interestingly adding mustard seed/ground mustard to cooked crucifers can help increase the isothiocyanates as well.

There are plenty of other health benefits associated with all crucifers (heated or not), so feel free to eat them cooked, raw or a combination of both. If you are already comfortable with cruciferous vegetables, aim for two servings daily, and make at least one serving raw (think salad, coleslaw or blended into smoothies). If eating these vegetables is a struggle for you, start with less, and read on.

What if you don’t like the taste?

If the bitter flavor of those health-promoting isothiocyanates is overpowering to you, first know that there is a biological reason why you don’t care for the flavor. Whether it’s because you were not exposed to these foods when you were younger so your taste buds haven’t adapted to their pungency, or if you are truly a super taster, there are ways to get your palate to acclimate.

Try these tips to help you warm up to these detoxifying veggies:

• Start by adding small amounts to foods you already like on a regular basis — blended into smoothies or chopped into small pieces and added to soups, pasta sauces, casseroles, etc.
• Be patient with your palate. Every couple weeks you should be able to level up and slowly push the limits on your palate as you get used to the taste. You’ll slowly condition your palate to start enjoying the vegetable. For example, if you’ve been covering your broccoli in cheese for years, you’ve probably conditioned your brain to start liking broccoli. Eventually, if you’d like, decrease the amount of cheese in the dish, and you’ll likely find that you still enjoy it.
• Massage and chop your dark leafy greens, and then rinse them to get rid of some of the bitter compounds.
• Find a different cooking method. Try roasting broccoli, cauliflower and Brussels sprouts.
• Blanch veggies that are particularly bitter, like broccoli rabe, before cooking by submerging it in boiling water for about a minute, and then immediately plunging it into an ice bath to stop the cooking process.
• Balance the bitter by pairing the vegetables with umami (savory flavors), fat, garlic, lemon, salt and/or pepper.
• Avoid overcooking crucifers because this may increase their bitterness by increasing production of sulfur compounds.
• Try a different veggie. Some cruciferous root vegetables, like turnips and rutabagas, still have glucosinolates, but taste nothing like kale.

Check out more strategies to try if you hate vegetables.

What if you have trouble digesting them?

Many cruciferous vegetables contain certain fermentable carbohydrates that are poorly digested and absorbed by some people (referred to as FODMAPS — Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols). When this happens, the bacteria in your large intestine ferment these carbohydrates that are not fully digested, producing gas, often accompanied by bloating and pain, and sometimes diarrhea or constipation. Some crucifers (like cauliflower, Brussels sprouts, broccoli and cabbage) have more of these carbohydrate culprits than others. The insoluble fiber content in vegetables may also contribute to GI distress for some people.

Before giving up on these foods forever, try the suggestions below:

• Start with cooked vegetables which are usually easier to tolerate than raw.
• Try turnips, rutabagas and radishes which are lower in FODMAPs than some other cruciferous veggies.
• Incorporate microgreens or sprouts in soups, salads or sandwiches, on top of fish, blended into a pesto, etc. They are loaded with good phytochemicals and may be easier to digest.
• Start with small servings of harder to handle cruciferous varieties — less than half a cup per day. If and when your body gets used to that, slowly increase your portion.
• Try taking digestive enzymes with meals that contain the culprits.
• If you struggle with gastro-intestinal issues in general, work with your health care provider to rule out other underlying causes of your symptoms.
• A Registered Dietitian Nutritionist can work with you on a safe plan to eliminate or limit potential triggers for a period of time, rebalance and repair the gut and then get you back to a diverse eating plan personalized for you. 

Arugula Salad with Garlicky Anchovy Dressing

Recipe adapted from NYT Cooking
Makes 2-4 servings
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Ingredients

1 Tbsp lemon juice (from ½ lemon), plus more if needed
1 garlic clove, minced
2 anchovies, or more to taste
1-2 Tbsp chopped parsley
2 Tbsp extra-virgin olive oil
5 oz package baby arugula
Ground black pepper, to taste
Flaky sea salt, to taste

Directions

1. Combine lemon juice and garlic in a blender.
2. Let sit for 2 minutes, then add anchovies and parsley, and blend to combine.
3. With blender running, drizzle in oil until emulsified.
4. Taste and add more lemon or a bit of salt if needed.
5. Toss together arugula and just enough of the dressing to coat the leaves in a large bowl (you may not need all of it).
6. Sprinkle with pepper and flaky sea salt if desired, and serve immediately.

Note: You can adjust the dressing’s pungency by adding more or fewer anchovies. The dressing will keep for a few days in the fridge, but the oil will solidify, so remember to take it out at least an hour before serving, and shake it really well.

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One intentional way we fulfill our mission is by investing in outreach and recruitment with Historically Black Colleges and Universities (HBCUs).

On Oct. 13, SAS held its 5th annual HBCU STEM Connect event, which engages Black and African American students from Historically Black Colleges and Universities (HBCU) pursuing degrees in technical or analytical fields. This exclusive event gave students the opportunity to learn from and network with SAS employees and focused on the importance of inclusive outreach to underrepresented students. This intentional program is one way that we strengthen partnerships with HBCUs and build a pipeline of diverse talent for SAS. 

This year, close to 70 students from more than 10 HBCUs across the nation participated in the virtual event which featured a stimulating career panel, fun games and inspiring keynote messages.

“SAS is focusing on partnerships and engagements with Historically Black Colleges and Universities, which account for more than one-third of all Black STEM degree earners,” said CEO Jim Goodnight. “These schools produce 42% of Black engineers, including more than 47% of Black women engineers. We continue to seek out new ways to foster STEM career opportunities for communities of color by expanding our United in STEM Internship Program, creating the SAS HBCU Academic Excellence Program and focusing on educational initiatives – from preschool to higher education.” 

Proud SAS HBCU alumni gave insight into their career journeys and how they have been able to successfully navigate the working world post-graduation. Topics included the importance of continuous learning, self-advocacy, self-care, self-acceptance and what it means to experience the #saslife as a Black employee. 

Alex Boakye, Vice President of Solutions Development and Executive Sponsor for the SAS Black Initiatives Group (BIG), delivered the keynote message at this year’s event. He spoke on the importance of diversity being an integral component of success in the internal teams we create, the people we serve, and the work we do at SAS, which inevitably helps grow our market base. 

“We’re looking for the next generation of folks who are going to help us forge our path for the future in the next 40 years in being able to grow our market, being able to deliver solutions that can solve core problems in society,” Boakye said. “And we believe that to do that, we need to expand the scope of the areas that we generally look for and to grow our partnerships in various areas so that we can be very effective. One of them is making sure that we increase our partnerships and engagement in HBCUs.” -Alex Boakye 

Executive Vice President and Chief Technology Officer Bryan Harris has been vocal about how important it is for teams building software to represent the diversity of those that are using it. Harris shared his perspective during the event as well. 

“You are the next generation of great minds who bring unique backgrounds, experiences and perspectives that must be represented in the workforce of the future,” Harris said. “When we do that, we see more opportunities to help customers and communities with data and analytics.” 

The event ended with students being able to meet and greet SAS technical professionals and our Early Careers team, who provided additional insight into internship and early career opportunities, including our career-focused academies for recent graduates. 

Diversity outreach and recruitment are essential components to evolve our workforce to reflect the customers and communities we serve and make SAS a stronger organization. “Our outreach efforts are intentionally focused on ensuring equal hiring processes and attracting top-talent representing different perspectives, backgrounds, and experiences. We recognize the significance of such practices as well as the value it brings to our overall organizational success.” Christal Graves, Diversity Talent Acquisition Lead. Our HBCU STEM Connect program is one way that we inspire HBCU students to be curious and attract them to SAS. 

The post SAS 5th Annual HBCU STEM Connect appeared first on SAS Life.

"Couples meet once a week to discuss schedules, finances, and shared resources as well as responsibilities and tasks.

…Having regular check-ins helps keep any logistical conversations out of your date night. It also carves out time so you can both be fully present and removes any feeling that one person is nagging the other one.

…Discuss with your partner what would make it possible for you to schedule a regular meeting like this. In my work, the couples who commit to these meetings have a nearly 50 percent decrease in smaller conflicts throughout the week."

Here are my thoughts on tips for a successful weekly meeting:

• The meeting time is agreed upon at a future date so both partners can expect it. Aim for a time with as little interruption as possible. About 30 minutes may be enough dedicated time, though your first meeting may take a bit longer. Sunday can be a good meeting day to start the week on a good foundation.
• Make sure no one is hungry, thirsty, tired, or needs to use the restroom before.
• While you may need your phones when discussing schedules, phones should otherwise stay on silent and out of view if possible.
• Decide on a setting that is comfortable for the both of you.

Another helpful tip is to create a list of agenda items. This can be done right before the meeting, or a physical/electronic list can be available throughout the week so partners can add agenda items as they come to mind. Here are examples of agenda items:

Schedule for the Week

• This is the one time it’s ok to bring phones/tablets out to share what each has planned for the week.
• If you have children this is the time to discuss transportation and other necessary planning.
• If one partner has a particularly busy week planned, this is a great time to ask what the other can do to make the week go easier.

Food for the Week

• Who is doing the grocery shopping this week? What items are needed?
• Which days will you likely cook at home and which will you order or dine out? Every day doesn't have to be planned (though in some households this is preferred) but to at least have an idea can create structure or expectation for the week, relieving uncertainty.

Household Action Items

• Is it about time for the A/C vents to be changed out? Does the lawn need to be mowed? What items need tending to this week and how can these tasks be fairly distributed?

Financial Action Items

• Are there any bills/taxes/balances/subscriptions that need to be paid this week? Who will take care of paying each?

Holidays/Vacations/Events

• What is each partner thinking in terms of an upcoming holiday…will there be travel, family visits, or special meals to be made?
• Have we purchased a belated gift yet from the registry for your cousin’s upcoming baby shower?
• Have we RSVP’d yet to my friend’s wedding in March? Should we go ahead and book the hotel?

How are we doing?

As Dr. Senarighi notes, “Check-ins also allow you to revisit whether specific roles or responsibilities still work for you.”

• Ask your partner what is working, what isn’t and be open to sharing what you need. “I” messages are particularly helpful here, sharing how “I” feel and what “I” need, versus messages like “you need to” or “you never” that can lead the other to become defensive.
• A good way to end the meeting is to ask how it went and what suggestions might improve next week’s meeting.

The goal of these meetings is to reduce uncertainty and stress during the week. Particularly if you or your partner has a tendency to feel anxious that a particular need/question will be unmet, the promise of the meeting can provide reassurance that it will be addressed and the person will be heard. The weekly meeting helps to model respect to each partner in the relationship, acknowledging you both play a role in the functioning of your shared lives and space together. You may find that you leave each meeting feeling an increased sense of committment and connection to your partner.

If you are interested in incorporating this into your week, raise the topic (or even share this post) with your partner and choose a day that you will try it out. After the first try, check-in to see what worked or what didn’t.

If these meetings happen to increase awareness of a significant difference in communication styles or an impasse, couples counseling can offer a neutral and trained third party to help create new patterns of communication and understanding.

The post The Weekly Meeting: A stress reducer for partners appeared first on SAS Life.

To date, SAS has donated 2,600 pounds of candy to our U.S. Military members near and far. We hope to raise the {chocolate} bar even higher this year and surpass previous years' records!

We encourage you to start your holiday season off right by getting those buckets of sugar out of your house!

• SAS employees residing in the Cary, NC area: drop candy off at the SAS Healthcare Center November 1-5 to be donated to NC Packs 4 Patriots.
• Non-SAS employees or SAS employees residing outside of Cary, NC: look into collection sites in your area through organizations such as Soldiers' Angels, Operation Gratitude and Halloween Candy Buy Back. You can also contact a local food pantry or homeless shelter to see if they can accept the sweet donations.

Start your holiday season off right by getting those buckets of sugar out of your house! #treatsfortroops #halloweencandy #saslife
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Food Allergy Inclusivity at Halloween

With 1 in 13 kids having food allergies, Halloween can be a tricky time for families managing food allergies. Food Allergy Research & Education (FARE) launched the Teal Pumpkin Project in 2014 as a nationwide campaign to raise awareness about food allergies. It offers a safe alternative for kids with food allergies, as well as other kids for whom candy is not an option, so that Halloween can be a fun, positive experience for everyone!

This Halloween, join the Teal Pumpkin Project and add your house to the map to show some extra kindness to the kids you know. Pick up some non-food treats (doesn't have to be anything expensive - think stickers, glow sticks, washable tattoos and more!), and place a teal pumpkin (painted or purchased) and/or free printable sign on proud display outside your home to let people know that you have non-food treats available. You can, of course, still hand out candy if you like but how nice will it be to have a safe option that everyone can enjoy!

10 Treats Without the Sweets

Avoid candy overload while being allergen-friendly by giving out some festive, non-food treats. These can all be purchased online or at a local dollar, party supply or big-box store.

1. Glow Sticks
2. Bubbles
3. Stickers
4. Pencils, Erasers and/or Pencil Toppers
5. Play Dough
6. Spider Rings
7. Temporary Tattoos
8. Bouncy Balls
9. Vampire Teeth
10. Stampers

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Does this sound familiar? Are you wondering if you have it? Some of us could be in denial. A sure way to really know is to ask your friends or family. They’ll be the first to know. See if you recognize any of these symptoms.

• Do you have difficulty showing someone an article you’ve written or an assignment for work if it’s not your best?
• If there is a task at home, do you get upset if someone doesn’t perform it the way you would?
• Do you get upset if you can’t figure out something or avoid difficult tasks because you feel uncertain?

I’m a recovering perfectionist….at least I try to be as I re-read this article to make sure everything looks as I want it. Through the years of teaching mindfulness, I realize I’m not the only one. A major reason many take my mindfulness classes or courses revolves around the fact that they feel the stress of society to be the best at work, family and more. Because there is only so much time in the day, they’re stressing themselves out. In fact, I had a friend years ago who wanted a promotion. She was working overtime to make this happen. She was also a PTA parent and sat on the committees for many of her children’s organizations. Instead of buying something in the store for her kid’s class parties, she would go home and cook something until midnight. This was leaving her exhausted, not enjoying life and she realized that she simply wasn’t present. It wasn’t until she had a fender bender from lack of focus that she decided to get off the treadmill of life. That’s when she realized she couldn’t do it all and perhaps mindfulness could help.

She started simple breathing practices and began to recognize how her body was feeling, how her breath was flowing and made time to slow down. After two months of dedication (this is when perfectionism comes in handy), she was a new person. Her kids commented that she no longer overreacts to things such as spilling a drink or not putting away the dishes.  They also told her, in a loving way, that she isn’t grumpy. When she’s somewhere such as her kid’s soccer game, she is truly there and leaves her phone in her purse. She doesn’t bring work to games and realized that purchasing healthy food options instead of cooking her own for school parties saved her time and energy.

Adults aren’t the only who feel the stress. Children are also feeling the pressure of society to be the very best. Yes, we should try to be the best version of us but we shouldn’t sacrifice ourselves in the process. Many kids fall into the trap of perfectionism, making straight As and putting pressure on themselves for varied reasons. Social media comparisons don't help.  While there are pressures of life, some of us can simply be wired that way.  The beauty of this is we can also re-wire our way of thinking. Sometimes the best thing for a perfectionist is to get a B on a test or realize they are excellent at everything they do and that’s okay. The world doesn’t crumble and this experience can be an insightful moment.

When we’re rooted in perfectionism, we miss out on life. We think about future activities (our to-do list) and/or we ruminate on how we could have done something in the past differently. We miss the present moment and can miss out on making memories. If we continue down this path, we may find that our growth to learn new methods is stunted. We may not be as open to other ways of achieving something because we believe we know best. We may also lack the ability to delegate a task to help someone else grow. It takes a great deal of energy to be perfect!

Here’s a helpful tip that has worked for myself and many others. The next time you’re working with someone, avoid sharing your ideas and let them go first (work and at home). Be open to their approach. If they are new to a task, listen to their ideas and share your own without dominating. Work together to find the best method. This can be an excellent teaching moment for all. You provide growth and mentoring to them and for yourself.

If you are a perfectionist, recognize and admit it. You’ll be glad that you did. Be present, mindful. Check in with your breath and your body. Is your breathing calm? Is your body tense? Recognize what’s happening and take a deep breath.  Try this Breathing Lesson audio or another mindfulness experience. 

Another way to practice mindfulness is to prioritize what’s important to you. Take time for yourself daily. Whether it’s sitting in stillness, meditating, taking a mindful walk in nature (without earbuds, phones or distractions) or doing something you love like cooking, drawing or reading. Have fun and be in the moment. Let go of the belief that your soufflé should taste a certain way or your art should look like Picasso. Let it go and simply enjoy. Do something new...something you're not sure if you'd be good at. Embrace whatever happens. Know that by taking care of yourself, you also take care of the others around you. Believe me, they will recognize your efforts when you’re calmer, less reactive and happier. Be in the moment…moment by moment….breath by breath and live life!

Be in the moment…moment by moment….breath by breath and live life!
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A calorie is not a calorie and the advice to simply burn more calories than you take in just doesn’t work. While being aware of calories and other macronutrient numbers is important, there is more to the puzzle. Focusing on the quality of food, not just the quantity, is key to achieving optimal health and wellness.

The old saying “you are what you eat” not only applies to the food you consume but also to what your food consumes or how it was grown. How the animal was raised, the plant was grown or the food was processed plays a huge role in its nutrient density.

In shifting the focus to food quality, overall eating experiences also tend to be enhanced. When you choose less processed, higher quality food, you’re more mindful of how you’re eating not just what you’re eating. This allows you the opportunity to be more present while eating, chew food more thoroughly and truly savor the experience.

Nutrients over numbers, shifting the focus to food quality #qualitycounts #SASlife
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Is it Worth It?  

High quality, minimally processed foods can cost more up front than their ultra processed, conventionally raised counterparts. However, there are plenty of ways to stretch your food funds and make higher quality foods a reality on any budget – shopping on sale, buying in bulk, visiting local farms and farmer’s markets, etc.

Plus, these higher quality foods have more nutrients, improved fatty acid profiles and less antibiotics and pesticides – a big win in the long run for health and avoided medical costs and medication side effects.

Making the Switch

Making the move away from processed foods can be challenging and won’t happen overnight. Do your best to plan well-balanced meals and snacks and slowly chip away at incorporating more grass-fed, organic, sustainable choices as budget and availability allows. Decide what’s most important to you, what will realistically work with your budget and lifestyle, and build from there.

Proteins

• BEST CHOICE: Look for grass-fed beef, pasture-raised eggs and poultry and wild-caught sustainable seafood that are chemical, antibiotic and hormone free. Buy what’s available and learn how to cook different cuts of meat, if necessary. If you have room in your budget, buy extra and freeze for later (especially when you find it on sale!). Even at $5 a dozen, organic and pasture-raised eggs are still one of the cheapest sources of protein. Plant-based proteins like beans, lentils and organic, non-GMO tofu, tempeh and edamame are other great protein options.
• GOOD CHOICE: If you can’t afford or find grass-fed, pasture-raised meat, get ruminant animals (beef, lamb, goat, bison, venison), fish and eggs first; chicken and pork second. Buy the leanest cuts available and trim away excess fat or skin before eating.
• LIMIT: Bypass most processed meats like bacon, sausage and deli meat. Try making them yourself at home or seek out cleaner brands that use higher quality ingredients and don’t contain additives or other undesirable ingredients (i.e., nitrates, nitrites, added sugar, etc.).

Carbohydrates

• BEST CHOICE: Opt for nutrient dense, minimally processed carbohydrates from intact grains, starchy vegetables, whole fruits, legumes, milk and yogurt which are naturally high in fiber, vitamins and minerals.
• LIMIT: Bypass most refined, processed carbohydrates (candies, cookies and other sweets; products made with white flour – bread, pasta, pancakes, muffins, crackers, etc.; white rice; sweetened cereals; etc.) which have been stripped of fiber and nutrients and can negatively impact health.

Fats

• BEST CHOICE: Look for whole food sources of fats like raw nuts and seeds, natural nut and seed butters with no added sugar or oils, avocado, olives, tahini, cold pressed oils (olive or avocado), coconut oil and organic, grass-fed butter and ghee. When you have a few spare dollars or find things on sale, stock up on olive oil, avocado oil, coconut oil and organic, grass-fed butter or ghee. These can be a bit pricier but go a long way.
• LIMIT: Bypass industrially processed oils extracted from soybeans, corn, rapeseed (source of canola oil), cottonseed and safflower seeds in addition to high oleic and certain types of palm oil which undergo extensive heat and chemical processing that cause the fats to become damaged and oxidized. Also avoid margarine, buttery spreads and shortening as well as deep fried foods and be sure to not overheat oils to their smoking point when cooking at home.

Produce

• BEST CHOICE: Opt for local fresh or frozen vegetables and fruits with no additives – these will be the most nutritious and least expensive. The Environmental Working Group researches and compiles data about the pesticide content of produce and publishes a shopper’s guide annually. Use these Dirty Dozen and Clean Fifteen lists to help you determine whether or not to buy organic.
• LIMIT: Bypass dried or frozen fruits and vegetables that contain added sugar or other additives.

Southwest Chicken Soup

Recipe adapted from Against All Grains
Makes 6 Servings
PRINT RECIPE

Ingredients

2lbs boneless skinless chicken thighs
3 medium sweet potatoes
4 whole carrots
2 tsp fresh lime juice
1 tsp minced garlic
2 cups salsa
4 cups chicken or vegetable broth
salt and pepper, to taste
2 cups chopped fresh spinach and/or kale

Garnish: chopped cilantro and/or diced avocado (optional)

Directions

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“Many people are waiting for a kidney transplant, and in the meantime, they have to be on dialysis. It’s not a great quality of life,” Federica explained. 

 As the demand for donated kidneys continues to rise, scientists have increasingly looked to older donor organs. But because kidney function decreases with age, these organs require an extra layer of scrutiny – scrutiny that takes time, time that some donor recipients may not have. Histopathologists are in short supply, and most still rely on traditional microscopes to access biopsied kidney samples.  

SAS Data Scientists Federica Citterio and Matteo Landró

Enter SAS Data Scientists Federica Citterio and Matteo Landró. Working in partnership with the University of Cambridge, they’ve developed a system that automatically assesses the quality of donor kidneys, speeding up the process of determining if a kidney is healthy enough to transplant.   

How it works 

The system automates the analysis of medical images of donor kidney biopsies using artificial intelligence (AI) and computer vision models. Essentially, it uses technology to make decisions about a kidney’s health, and then uses those decisions to assign the kidney a quality score – just like what a histopathologist would do. Using the score, doctors can decide whether the kidney is healthy enough to transplant. If it’s too damaged, they move on to a different kidney.  

“This technology has the potential to save lives,” Matteo said.  

He’s right – in 2019, 5 people per week passed away while waiting for a kidney transplant in the United Kingdom. Using this technology to quickly assess donor kidneys, doctors estimate that they could perform up to 120 more transplants each year – and save up to £3.5 million.  

Curiosity at the heart  

Federica and Matteo’s work is fueled by passion, curiosity and creativity: “In our work, there are mathematical and statistical components, but curiosity and creativity also play a major role,” explains Matteo. “Especially for these complex problems, there isn’t a straightforward solution. Curiosity is essential.”  

I’ve always been curious about using math and numbers to create positive change - Federica Citterio, Data Scientist, SAS

“Everywhere you look, there’s potential to use data to make the human experience better. To make that potential a reality, there needs to be collaboration. In this case, collaboration between physicians and data scientists,” explains Federica. “I’ve always been curious about using math and numbers to create positive change,” she says. “If you can help more people receive kidneys, you’re changing lives.”  

Living the #saslife  

Federica and Matteo are both Data Scientists at our SAS Italy office and have worked closely together since the beginning of their SAS journey, starting in the same early-career cohort. They were even hired on the same day, by the same manager! Since then, they’ve partnered on several projects in addition to working with Cambridge University. “We’re very different, but our skills and backgrounds work well together to bring these projects to life,” Matteo shared.  

As data scientists, every day is different: “We work on all kinds of different projects,” explains Matteo. “This was a computer vision project, but tomorrow it might be anomaly detection or forecasting or something else,” he said.   

To bring projects of this scale to life, Federica and Matteo say it’s a group effort: “Something I like about working at SAS is all the collaboration – on a huge project like this, we need different people and minds collaborating. It’s not just about splitting up the work – it's really about sharing a passion to create something great,” Federica shared. “The passion at SAS is contagious!” 

“It’s been three years since we joined SAS, and I feel like I’ve grown and learned so much,” Federica added. “I’m so proud to work here.”  

Outside the office 

Outside the office, you’ll find Federica spending time with friends and practicing her juggling and unicycling skills – she’s up to 5 balls, and yes, she can do them both at the same time! “Being a data scientist is a lot like juggling,” she laughs. “A bit of computer science, a bit of math, a bit of business acumen and a lot of creativity and making it work together at the same time.”   

As for Matteo, you’ll find him exploring the great outdoors: “In the summer I enjoy hiking in the Alps and playing tennis. In the winter, I ski. Now I’m learning how to windsurf!” 

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We’re inspired by Federica and Matteo’s curiosity and drive to make a difference! To read more about SAS’ partnership with Cambridge University, check out this article.  

Thinking about joining the #saslife? At SAS, you can make a living while making a difference. Explore open roles and learn about our culture.

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