Safety Plan. Copyright, Laura Ann Collins 2015.

Safety Plan

I designed this safety plan for use with clients who are in counseling.  If you would like to use this, you are welcome to do so.  However, this safety plan DOES not take the place of obtaining adequate psychiatric, mental health, or medical care.  You are welcome to share this plan with others who might benefit from it.  Please ensure that your shared version also has copyright information attached.  Thank you.

YAY!! I have now turned my recipes into a book. Can be found on Amazon for Kindle!

Hi Everyone,
I have now turned my previous recipes into a book.  You can find the book here An Allergic Life.

Many of the recipes are also able to be found in the different blog entries since this blog was created.

Please let me know what you think!

Aspirational Ethics versus Mandated Ethics

Aspirational Ethics versus Mandated Ethics

When discussing ethics people talk sometimes about the letter of the law and the spirit of the law.  Sometimes, the frames are what is legal and what is right.  It seems common sense that what is legal is not always right.  Further, there are questions which test how ethical a person is by inquiring what one would do in the case that what is right is not legal.  Something along the line of, If your loved one was starving would you steal food?

I would suggest that these questions are one-dimensional and in no way capture the totality of human existence.  For example, if your loved one was starving HOW would you go about obtaining food?  There are food pantries, there are options for harvesting food, there are ways to grow food....  There are neighbors to ask and support networks to access.  There are so many other options than stealing.

Likewise, the discussion of the letter and the spirit of the law, of aspirational and mandated ethics.  An example of letter versus spirit - It is legal to pay someone minimum wage.  However, a business which depends on a workforce that has to access welfare in order to survive is not paying a living wage to its employees.  Therefore, it could be said that the wage is legal but not right, obeys mandated ethics, but does not meet aspirational ethics.

Mandated ethics are doing things in ways that meet the bare minimum, that comply with legal or other requirements, but that only barely do so.  Aspirational ethics extend mandated ethics into the realm of doing the best possible.  I believe that it is through aspirational ethics that society advances.

For example, during the civil rights movements - what was legal was not right.  Through use of aspirational ethics - that humans are equal and should have equal rights under law and in reality, the mandated ethics changed.  Now, in current American society, the laws exist to create equality in access.  However, the reality is that privilege continues to exist, various -isms divide us, and the trend toward soundbites limits our ability to have transformational discussion.

I would challenge you to approach your life with the idea of aspirational ethics as a guiding principle.  How can you not only follow the laws and requirements, but how can you exceed those in such a way that the society you leave to your descendants is better than the one you currently experience?  Further, I challenge you to consider how you can use aspirational ethics to challenge what is legal, but not right.

Uplifts and Downdrafts

I have worked in the person-centered field of mental health care.  Due to this experience and my own personal life, I have often found taking care of ourselves falls by the side of the road.  Life is so very demanding - and when we care for others it can seem almost selfish to take care of ourselves... to say - No, this is time I must have for myself.

However, there is truth in the statement "you cannot take care of others until and unless you first take care of yourself".  If you have nothing left, then you have nothing left to give.

There is also truth in the statements I often hear, "I have to work to pay bills.  Just how am I supposed to 'take time' to take care of me?" or "Taking care of Jane Doe/John Doe is 24/7 - there is just no time left".

How then, do we reconcile these statements?

I suggest we change the playing field.  This is how:  Stop trying to find big blocks of time.  Instead look for and rejoice in the small minutes that you can use to replenish yourself.

Allow me to provide a few examples:

I may not be able to change the fact that I must work.  I cannot change that I have often worked a 50 hour work-week in order to accomplish all necessary tasks.

• But I CAN make the environment pleasant through full-spectrum lighting, arranging my office to my personal comfort, and ergonomics with my desk, computer and chair.
• I CAN set playlists to which I listen as I work through the day.  
• I DID order glasses with blue-coat on them to reduce glare from computer screens (I spend a lot of time looking at computers as I read through documents about services provided).  
• I CAN make sure that at least twice per week, I am home early enough to cook dinner, eat leisurely, and spend time with my son.  
• I DO leave paperwork and concerns at the office.
• I TURN OFF my phone in the evening when I am ready to start settling down for bed (Do not disturb functions on smartphone are absolutely wonderful!).  
• I DO practice 1 or 3 or 5 minute moments of closing my eyes and simply breathing.
• I DO use desk and office stretches to keep my body from stiffening if I am sitting for a long period of time. 
• I TAKE BREAKS every 45 minutes to change what I am doing - perhaps I will move to file paperwork instead of spending 2 hours straight at the computer.  Perhaps I will contact clients or clinicians and use the phone time to pace a bit around the office.

For many, work may be one aspect of our lives.  For others, it may not be.  However, everyone has a home life of some sort.  We can each increase our wellness by ensuring we make things as pleasant and beneficial as possible.  How?  For me: 

Media

• I turn off the computer in the evenings.  It does not benefit me to stay up late chatting with friends or playing Farmville or other games.
• I turn of the TV (mine only has a DVD player attached to it - I do not have TV channels.)
• I got rid of TV channels.  I do not stream shows online, either.  I am much happier not spending hours of my life watching television shows.  I am less negative not watching the nightly news.
• I DO listen to NPR in the morning on the way to work - this makes my world a larger place.  I listen to NPR sometimes in the afternoons at home or on the way home.

Pets

• I play with Inky and Chai (our dogs).  There is something soothing in interacting with furbabies.  For me, having a dog settles me and gives me an anchor in this busy world.  Cuddles with a dog makes so many things less overwhelming.

Sleep

• I make sure I get enough sleep.  If I do not have 8 hours of sleep, I come to the end of myself before the end of the day.  This is not good for anyone.
• I meditate 15 minutes each morning and each evening. 
• Meditation does not have to be the "clear your mind and go "ohmmmm" type thing so many people think it must be.  
• For me, I spent 15 minutes noticing and naming all that I sense.  There is no judgement.  My mind never stops; but in allowing myself to be still and through channeling my mind to notice what I am experiencing, I can step outside of the rush and so can rest.  
• I have noticed over the last 18 months of doing this that my anxiety levels have decreased over 45% based on mood trackers.  
• I have also noticed I fall asleep faster and my sleep quality has increased dramatically.  I used to need 12 hours of sleep.  Now, I am rested and well with 8 hours (although I do sleep in on weekends and get 9-10 hours).
• I use my CPAP machine.  Sleep disorders result in chronic sleep deprivation.  This has multiple impacts on mood, physical health, ability to function, mental health, etc.  Simply put - if you have a sleep disorder you do not address you are shortening your life and reducing the quality of your life.  
• I sleep in the dark.  Lights can interfere with the production of melatonin.  

Organization

• I attend to household tasks each day so my home is a haven, a refuge, where I can rest and replenish.
• When I come home, I try to ensure that I put things into their place.  This reduces the amount of time it takes me to clean my house.
• I try to keep dishes done each day, which increases the hygiene of my home, reduces chances of having bugs, and makes living here pleasant.  
• There is something anxiety provoking to me to walk into a kitchen with dirty dishes in the morning.  
• Conversely there is something calming about being able to make breakfast and lunch in a kitchen that is both clean and organized.
• I plan ahead.  I do the majority of my cooking on the weekend.  That way, during the week, I can make quick and nutritious meals without much time or cleaning.

Introverts and Extroverts.

• I am an introvert.  There is often confusion about what an introvert is and is not.  Robbie Gongaware, one of the most impactful mentors in my life, explained introverts and extroverts like this:  An introvert is someone who builds up energy in solitude.  An extrovert is someone who builds energy in the companionship of others.  Neither introverts or extroverts should always be solitary or in company.  For each type of person, balance is essential.  However, for each type of person, what makes balance is different. 
• I have found that I am happiest when I have some dedicated solitude built into my day as well as some dedicated time to interact with others.  When I spend too much time in solitude, my world becomes a smaller place.  When I spend too much time with others, I have no energy and become very frazzled. 
• Once a month or so, I deliberately take an entire day to be alone.  This is the time I set my mind free and simply surf the flow of thoughts.  This is when I am most creative and when I generate the ideas I work on bringing into reality over the rest of the month.  I create new recipes and then have the pleasure over the month of trying them out.  I seek new experiences I might want to try.  And, I review the previous month to determine what I want to change over the next month.  I find this time invaluable and a great source of strength. 

Friends

• I have many friends.  A good proportion of these are online friends from various interest and support groups.  Some of the online friends are ones who became friends in "face-to-face life" and then have moved beyond visiting range.  
• I have local face-to-face friends.  I do not interact with these friends as often as I should based on society's standards... but that is part of the introvert balance I have spoken of above.  I touch base with them regularly.  And, I get together with people a couple times per month.
• I understand the difference between friend and acquaintance.  Often I have found that people get their feelings hurt when expectations of an acquaintance exceed the bounds of the acquaintanceship.  
• For caregivers, the tendency is to do "too much" for others.  When this tendency intrudes upon friendships, it creates imbalance and slowly destroys the friendship.  I have found it important to be willing to ask friends for assistance - EVEN WHEN I CAN DO IT MYSELF.  When I was trying to do everything, the unspoken message was that I was "more capable" than my friends.  Now, that I ensure I honor my friends' ability to be capable, I find I am much less stressed and my friendships are stronger.  It was never necessary that I do everything myself.  By doing so, I denied my friends the chance to provide caring and to demonstrate strength and ability.  I have learned to be less arrogant, which has reduced my stress.
• It is okay to say "no".  People who are caregivers often have a difficult time saying no.  After all, if someone asks then he or she must "need help".  This is not the case.  Sometimes people do need help.  Sometimes, the request is instead an offer to spend time with the person.  On occasion, the request is manipulation.  It is important to be able to parse the difference between these, to determine WHY the request is being made, and then to honestly evaluate if this is something you can do and that you are willing to do.  It is essential to not become the martyr who accedes to all requests and resents the time filling those requests take.

Uplifts and Downdrafts

• I have found it helpful to create lists of the short things I can do to renew myself ... as well as a list of things to limit as those items "drain my batteries".  For example, I love a cup of hot tea, looking at flowers, or cuddling my dogs.  These are some uplifts.  On the other hand, dealing with inaccurate bills, interacting with a few select people, or doing dishes are things I find unpleasant and prefer to avoid.  Therefore, when these tasks need doing (and dishes are a daily thing), I ensure to pack uplifts around the unpleasant to buffer out the stress of unpleasantness.  I change the environment to reduce impact of unpleasantness - an example would be listening to favored music while washing dishes.  Another would be steeping aromatic tea while doing dishes to have a cup of hot tea afterwards.
• A previous entry on this blog, April 23, 2103, Box of Joy, discusses how to create a system for uplifts using index cards.  If you are not used to taking time to experience uplifts, this may be something helpful to you.

Exercise

• For me, this is perhaps the most difficult part of wellness.  I have chronic illnesses which sometimes limit my ability to be very active.  However, when you realize that exercise is simply another word for movement, then the whole frame of thinking changes. 
• How many ways can you move your body?  Some days, I find myself doing stretches while soaking in a tub of hot water with Epsom salts.  Other days, I may be hiking.  There are days when I walk with my dogs out in the back yard.  And there are days I dance around my house while taking care of cleaning and dusting.  Instead of thinking "ugh, I have to get some exercise", try thinking "how am I going to move around a bit today...  What will be joyful?"
• If you have chronic structural or systemic issues (osteoarthritis, fibromyalgia, lupus, etc.), try for just a COUPLE MORE MINUTES of moving than the day before.  The biggest problem with "starting exercise" for people with these type of challenges is the doing-too-much-and-so-cause-too-much-pain-to-continue.  And, often it is because on the "good days" there is such need to "get things done" that overdoing becomes a cycle.  Insanity is doing the same thing and expecting different results.  So, maybe changing things up a bit would create a different result.  Pacing works!!

Vitamins and Nutrition

• If you have allergies or dietary restrictions it is very important to make sure you are getting adequate nutrients and vitamins.  For example, due to my allergy to corn, I do not eat any iodized salt (corn-based substance used to attach iodine to salt).  My hair started falling out.  I did some research and talked with others who are allergic to corn.  Figured maybe it was an iodine issue.  I purchased kelp supplements and started taking them.  My hair stopped falling out and is starting to grow back in.
• YOU KNOW YOUR BODY.  Please do not assume that someone with a degree or a license knows more about you than you do.  You are the expert on you.  Many diseases and disorders have YEARS of typical search for answers before diagnosis.  Some conditions are misunderstood or mislabeled due to multiple factors - including societal bias. Homosexuality was once consider a mental illness.  African Americans die of heart disease more often than Caucasians due to treatment disparity.  Socioeconomic status is often tied to outcome for medical and mental health treatment. 
• So, please, develop confidence in your ability to determine what is normal for your body and what is not... and be willing to persist until your providers listen, do your own research, talk with others - but with the awareness that what works for them may not work for you, take charge of your own health  and wellness.  The joke goes that the chicken is involved in breakfast, the pig is committed.  It is very true that no one is more committed in your health and wellness than you are.  Your providers are involved.  You are committed.
• Eat as well as you can.  I will not go into the arguments about GMO, organic, or other food issues.  Instead, I will simply suggest that the healthiest way to eat is to balance your meals between types of foods (dairy, meat, veggies, fruits, grains, other), pay attention to portions (you eat less if you use a smaller plate), get enough liquids (water is best), and reduce as much as possible the more processed foods.  My personal opinion is the closer it is to something grown (whole food - which means the less processed the item is) the healthier it is for you.
• Learn to cook.  Pretty much any item you cook is healthier than that same item bought in a package.  Often, it tastes better as well!
• Avoid, as much as possible, things (notice I did not call those items "foods") high in preservatives, trans fat, and sugar or sugar substitutes.
• Fad diets are fads because they do not have enough foundation in science, nutrition, or common sense to remain in use over time.  DIFFERENT DIETS (eating plans) WORK FOR DIFFERENT PEOPLE.  I do well when I eat a diet low in carbohydrates.  I feel sick when I eat too many carbohydrates.  However, the same eating plan that works for me, sends my sister into serial episodes of hypoglycemia.  So, if a diet does not "work" for you, modify it until it does or try a different eating plan.
• Dietitians - For some people, they can be invaluable.  For me, with the allergies I have and the extensive prevalence of corn derivatives in America, several dietitians provided advice which was dangerous to me.  "This item is safe for you."  Uhm, no, it was not.  So, as with all experts, please make sure that you blend the information provided with the truths your body experiences.  Consultation with experts, did however, provide me with new ideas to trial to new avenues of information to research.

Wellness has so many components more than what were discussed here.  Spirituality, purpose of life, continuing education, etc.  I hope that each person reading this explores the different aspects of wellness and then spends the time required to develop a plan of uplifts and wellness to keep his or her batteries filled.  :)

Wellness, reactions, and the whole-body thing.

Wellness, reactions, and the whole-body thing.

Been thinking about this since the other day’s discussion in a group to which I belong.  Thought I would try to make some sense of it all to myself and see what you all think.

Background:

I have anaphylactic reactions to airborne wheat and corn (and corn derivatives).  I have reactions spanning from not much to hives to swelling, migraines, numbness, cognitive problems, and so on to other types of exposures and to multiple other substances.  Therefore, I am grain-free and avoid lots of other substances/foods.  I am not the most sensitive of people, unless we are talking airborne, and then I might be considered sensitive.  To date, IF I avoid the other allergens as much as possible, I have been able to not have to compound my medications.  I can usually SMELL when something is going to be bad for me – not-safe-for-me items make it feel like I have spider webs drawing through my head (like walking through one in the forest).

Situation:

I can eat Raspberries.  I have local farmers who have u-pick farms and who are at the farmer’s market.  These are, at least were until Monday, were safe-for-me.   I was at a local grocery store which was having an AWESOME sale on raspberries.  I sniffed them and they “smelled good”.  So, I got a pack, and carefully separated the top berries from the ones touching the soaker pad (which is most always not-safe).  I ate FIVE berries.  This was about 2:00 PM.  (Note to new people – just because THIS item is safe from THIS source, does not mean that THIS item is safe from THAT source).

The first one did not taste as good as it should have.  The next one was a bit less luscious than the first.  By berry 5 my tongue was numb, my lips were starting to swell a little, my inner cheeks were swelling a bit.  Please note, my throat WAS NOT swelling.  Also, my fingers where I had touched the berries were bright red and tingly.  Reaction started about 2:05 PM.

I immediately took quercetin and benedryl at doses approved for me by my allergist.  I dropped 1 epipen into my pocket and put the other on the table.  I notified my son, who is 18 and was getting ready to head out, that I needed him to stay in-house as I was reacting.  Were he not available, I would have notified one of my neighbors.  If no one was available, I would have headed to ER by ambulance as I did not know how far this reaction would go.

I continued to monitor the situation, reporting at 15 minute intervals to my son, who had also notified my parents and who then reported to them as needed.  The swelling remained minor.  My inside mouth tissues felt sunburned and hurt, but my throat did not swell.  I was able to continue to think, although my emotions were all over the place.  I could breathe without difficulty.  My blood pressure went rather high (a typical allergic reaction for me). 

I did a nebulizer treatment to ensure that my lungs had as much support as possible (30 minutes into reaction).  I continued to alternate quercetin (odd hours) and benedryl (even hours) through the evening.  By hour 4, my blood pressure was 180/140.  By midnight, my blood pressure was 220/170.  By 3 AM (the next morning), blood pressure had dropped back to 180/130.  By 5 AM, it was down to 160/110. 

Asthma started to kick in about 10 PM that night.  I started to do nebulizer treatments every 6 hours.  The asthma was very mild compared to other reactions.

So – thoughts on all this.

The reaction was triggered by the berries, something on the berries, or something else.  It was a specific item making my body have a specific reaction.  Medication was needed to control the reaction and to support my body as it went through the reaction.  Without the medication, the reaction would have been MUCH worse. 

And to be clear, this WAS a mild anaphylactic reaction – if I had not had multiple anaphylactic reactions and if I had not KNOWN the local ER would increase my exposure to allergens, I would have been in the ER.  If it had been just a little worse, I would have been in the ER.  If people had not been available to stay with me, I would have been in the ER.

So, how does wellness come into play?

Well, I believe that a body is a system.  I believe there is complex interplay between all the factors and domains of our life.  Things that had increased my risk of reaction included the high pollen count (see full bucket theory a little bit further down), a previous fairly serious reaction about 10 days prior, lack of sleep the 3 or 4 nights before Monday, and stress over loss of job/having to fight the loss of job.  These all had taxed my body and reduced the amount of available resources to cope with the reaction.

What reduced my risk of reactions?  I avoid as much as I possibly can within my own home.  Most of my food is safe-for-me (of course, as illustrated I can make some really boneheaded choices on food as well)!!  I have a basic safe-to-eat diet for when reacting in order to reduce rebound reactions.  I meditate 15 minutes 2 x each day.  I have a wonderful support system.  I have a good medical support team – so I know I can handle situations.

Side-note – Bucket Theory.

I seem to be a bucket type of person.  Think of an empty bucket – each allergen exposure is a “drop” or perhaps a LOT of drops, into the bucket.  The fuller the bucket gets, the less space there is for more allergens.  Eventually, the bucket fills up.  The NEXT exposure, no matter how little or how much, is the one that tips the bucket over.  And that is the one that I experience as a HUGE reaction. 

How does the bucket relate?

So, the environmental pollens were drops.  The medications I take daily are drops.  The raspberries – for whatever reason, were the exposure which overflowed the bucket.  What I do not know at this point is if raspberries are a flood of exposure (like airborne wheat) which is going to overflow the bucket every time, if it was just THOSE raspberries, or if it was a contaminant on those raspberries.  I guarantee I will trial my were-safe-for-me raspberries VERY, VERY carefully the next time I eat them… which will be a while!

Side-note 2 – Moving Target

For me, my reactions are like a moving target.  I seem to randomly develop new allergens (most recent ones are cloves (asthma, migraine) and black pepper (ana to airborne).  I also do not have replicable reactions for the more mild of my allergens – I might immediately start vomiting on day, develop hives another day, or have an asthma attack the third.  Airborne wheat is ALWAYS an ana reaction involving lungs and swelling of throat/mouth.  Airborne corn usually is like wheat, but on a really empty bucket, I can get away with a blinding (literally shuts down my vision) 2 day migraine.  Airborne corn derivatives vary. 

How does the moving target relate?

So, it is very hard to say if I am exposed to this thing then this specific reaction will occur.  That makes it hard to plan around things – so I have learned to plan for about the worst 75% of the time reactions.  This seems to work best for me.  It also helps to paint a picture for my friends and family that the reactions are not always spectacularly visible, but that the chance of a bad reaction is always there.  We sometimes joke – “Do you feel lucky, punk?  Well do you?”….

Ok, so what about wellness?

I think that the more you can do to help your body be healthy all contributes to emptying the bucket.  The meditation I do each day has shown that it reduces my blood pressure…  I meditated during the reaction, which I do believe kept my blood pressure from going higher.  It would drop my blood pressure 10-20 points on top and 10 on bottom each time I did 15 minutes.  But, I am not good enough to meditate for hours.  

 If I had not been as worn out physically and emotionally, it may be that the reaction would not have been as much – NOTE – this does not mean the reaction would not have happened.

The things I had done to be healthy, I believe supported my body through the reaction, and hopefully reduced the intensity of the reaction.  Being aware of what was happening and being able to cognitively talk myself through it (and know what to expect in a broad sense) allowed me to remain calm.  I think remaining calm made it so anxiety neurochemicals and physical reactions did not intensify or the reaction by further taxing my body (in other words, so my body could put all energy to fighting the reaction).  A lot of the way I think about my body is derived from dynamic systems theory, a rudimentary understanding of/interest in neuroscience, and various other concepts.

So, I rather consider wellness practices – whatever ones work for you – to be under the heading of things to increase physical resiliency.  These are things that can help you keep your bucket emptier – provided you do the structural work of avoiding allergens in all ways possible!  Wellness practices do not, at least in my opinion, take the place of medication, medical protocols/advice, and avoidance of allergens.  Wellness practices do provide one more tool in the fight to maintain the quality of life you want to maintain.

To summarize, my allergy life plan looks rather like this –

1.        AVOID EXPOSURE TO ALL THAT CAN BE AVOIDED

2.       Keep medications on hand and work with your medical team. 

3.       Make sure support groups are informed

4.       Increase wellness in all ways possible (eustress)

5.       Reduce negative stress (distress) in all ways possible.

6.       Plan that there will be reactions – and know what to do in each type/situation

7.       Don’t make impulsive decisions (I blew that one this time!!)

8.       Stay current on the research and information – science is still in the middle ages when it comes to the whole of the human body.

Mother's Day 2015 - To All who mother others

To all who Mother others:

Whether you have children of the body who share your genetic code, children of the heart who you chose to bring into your family (formally or just as the cool woman who showed what it is to be female and human), children of the mind who you mentored to become all that they had it in them to be, or any combination of the three -

Happy Mother's Day.

The world is a better place because you shared who you are and what you are to set an example for others to follow, understand, and achieve!

Homemade Grain-free "Macaroni" and Cheese - recipe

Cheese Sauce:

Shred:
8 ounces cheddar
6 ounces mozzarella
4 ounces feta
4 ounces parmesan
3 ounces asiago
3 ounces romano
4 ounces Jack


Mix until smooth
1/3 cup starch mixture (mixture is made of equal amounts sweet potato starch, potato starch, and tapioca starches)
1/3 cup chickpea flour (besan flour)
1 teaspoon dried mustard (powder)
1 1/2 teaspoon salt
1 teaspoon garlic powder
2 teaspoons onion powder
and 1 1/2 cups water


Mix starch/flour mixture into 6 cups cold milk.  Put in HEAVY bottom pan and turn stove to medium low.  Slowly heat, stirring constantly.  Once see steam rising, start dropping in small handfuls of shredded cheese every couple minutes until all cheese added.  DO NOT LET BOIL.  Simmer at most until slightly thickened and cheese is melted into sauce.

If gritty or clumpy, blend with hand blender.


In large pot, bring salted water to boil.  Boil 2 sleeves Sweet Potato Noodles (these are the ones I use:  Rhee Bros Sweet Potato Noodles) for 10-12 minutes.  Drain.  Rinse with cold water.

Dump noodles into glass casserole dish.  Cover with cheese sauce and stir sauce through noodles until all is covered.  Need to be sure have some extra sauce over the noodles as the noodles suck up the liquid.  I save rest of sauce in fridge until next time I need cheese sauce (broccoli, baked taters, mashed taters etc.)

Bake in over at 350 for 1 hour or more until browned on top and bubbly.

BBQ and Meatballs = Recipes

BBQ sauce - Use safe for you ingredients if you have allergies

tomato paste = 2 cups.
water = 4 cups
chili powder = 1 tablespoon
garlic powder = 1 tablespoon
onion powder = 2 tablespoons
honey = 2/3 cup
lemon juice = 2 tablespoons
vinegar = 1/4 cup
paprika = 1 tablespoon
oregano = 2 teaspoons
oil = 1/2 cup
salt = 1/2 tablespoon

All mixed well and dumped into a Crock pot for 24-48 hours on low.  If too thin, turn onto high for about 3 hours.

Meatballs:
2 pounds ground beef
2 jumbo eggs
6 ounces shredded cheddar cheese
6 ounces shredded mozzarella cheese
4 ounces shredded feta cheese
3 ounces shredded parmesan/romano/asiago cheeses
1 teaspoon onion powder
1 teaspoon garlic powder

Mix all together.  Form into meatballs.  Layer into glass baking dish.  Cover with BBQ sauce.  Cover and seal with foil.  Bake at 400 for 45 minutes, until meatballs cooked all the way through.

Grain free pancakes (and grain free "flour" mix)- recipe

Grain Free Pancakes

"flour mix"
1 cup chia seeds
2 cups almond (or other nut) meal
3 cups ground flax meal
1 1/2 cups date sugar (or other dried sweetener)

Pancakes
Dry:
1 1/2 cups flour mix
1 cup tapioca starch/sweet potato starch 50/50 mix (any starch should work)
1/2 tablespoon baking powder
pinch of salt

Wet:
3 eggs, whisked smooth
1 cup milk

Directions:
Mix wet into dry.  Stir well.  Let sit a couple minutes.

Heat skillet with plenty of oil/butter/fat.  Once hot, pour in mix by about 1/2 cup at a time.  Turn heat to medium high (these take longer to cook than regular pancakes and will burn faster, so lower heat for longer time does the trick).

Once bubbles break through the pancake, it is time to turn them.  Flip them and cook another minute or two.

Pour in a bit more oil and do the next batch.

I had mine with some butter and honey.  Tasted delicious.  My son, who is not grain-free, also was willing to eat them and said "not too bad mom".  :)

When you are broken...

When you are broken, you can choose to hide the flaws through masks of makeup or layers of clothing or pounds of extra weight.

When you are broken, you can choose to withdraw from your life, protecting the injury from any additional trauma... hiding so that nothing increases the pain.

When you are broken, you can choose to accept that form and shape may have changed, that work will be required in the present and the future, and then practice the art of Kintsugi.

Sometimes it is important to know that things can be stronger at the mended places than ever they were when surfaces were unmarred and the illusion of perfection existed.

Grain-Free Chicken Nuggets

Homemade chicken nuggets. 3 lbs boneless skinless chicken chunked into bite sized cubes. Soak those in 3 eggs blended smooth with 5 cloves garlic, 1/2 cup diced onion, 1 teaspoon salt...puree until foamy and smooth. Dump over chicken. Marinate two hours or more. 

Dump in 3-4 cups bread crumbs - I use my grain free bread (recipe located here) pulsed in blender until consistency of Panko crumbs.

Stir until all coated. Turn out onto a greased cake pan. Bake at 350 for 45 minutes until crispy and baked through.

Casserole - beans, taters, chicken, cheese - super easy

Delicious one dish meal -
4 cups baked potatoes (peeled, chunked),
1 cup shredded cooked chicken,
4 ounces mozzarella cheese - cut into small bits
4 ounces mild cheddar cheese - cut into small bits,
1 can (1 1/2 cups) beans (drained of any broth) - any type will do, but I used black beans/kidney beans/pinto beans mixed.

Mix all a glass casserole dish (cake pan sized).  Cover with foil.  Bake at 350 for 1 hour.

Books on how to make and do things - homesteading, food preservation, yarn crafts

Here are some of the books on how to make and do things that I am currently reading.  If you have read them, what do you think?

Home Crafts

The Weekend Homesteader

The Ultimate Guide to Homesteading

The Homesteading Handbook: A Back to Basics Guide to Growing Your Own Food, Canning, Keeping Chickens, Generating Your Own Energy, Crafting, Herbal Medicine, and More (The Handbook Series)

he Encyclopedia of Country Living, 40th Anniversary Edition: The Original Manual of Living Off the Land & Doing It Yourself

Back to Basics: A Complete Guide to Traditional Skills, Third Edition

Back to Basics: How to Learn and Enjoy Traditional American Skills

Canning:
Canning and Preserving for Beginners: The Essential Canning Recipes and Canning Supplies Guide

Canning for a New Generation: Bold, Fresh Flavors for the Modern Pantry

Ball Complete Book of Home Preserving

The Complete Guide to Food Preservation: Step-by-step Instructions on How to Freeze, Dry, Can, and Preserve Food (Back to Basics Cooking)


Yarn Crafts
A to Z of Crochet: The Ultimate Guide for the Beginner to Advanced Crocheter

Teach Yourself VISUALLY Crochet

How to Crochet: The Definitive Crochet Course, Complete With Step-By-Step Techniques, Stitch Libraries, and Projects for Your Home and Family

Getting Started Crochet (Getting Started series)

Teach Yourself VISUALLY Knitting


I will let you know what I think of each of them when I have completed reading each set.

Do you have any other suggestions?

Angels Goal - Worldwide Suicide and Crisis Hotlines

Hi Everyone,
It is so important that we keep the information on Hotlines and helplines easily available to everyone so when ANYONE has need to reach out, there is a way to do so.

This is a link to the Angel's Goal Worldwide Suicide and Crisis Hotlines post on Facebook.  In case you do not have access to Facebook, I am clipping the content of that post to this blog entry.  THIS IS NOT MY WORK.  It is the work of those who comprise Angels Goal.  I will also link the main website for Angels Goal in case you would like to visit and see what this extraordinary organization is all about!

~Laura
Facebook Link Angels Goal Worldwide Suicide and Crisis Hotlines 

Main Website Angels Goal

Worldwide Suicide and Crisis Hotlines

January 22, 2015 at 11:42pm

This is a very extensive compilation of worldwide resources. Please save a copy to your device for easy access and please share this list with any groups or people you think could use it. Use your search feature to find a specific location or service to find things more quickly.

Adapted from Amanda Todd group pagehttps://www.facebook.com/groups/AmandaToddOfficial

Signs and Symptoms of suicidal person and link to report suicidal threats on FB; Sign of Suicidal Person/ FB Suicide report link. Sometimes a crisis may involve thoughts of suicide. Learn to recognize these warning signs (this is not a complete list): Hopelessness, feeling like there’s no way out, anxiety, agitation, sleeplessness, or mood swings, feeling like there is no reason to live, rage or anger, engaging in risky activities without thinking, Increasing alcohol or drug abuse, Withdrawing from family and friends.
The following signs require immediate attention, thinking about hurting or killing yourself, looking for ways to kill yourself, talking about death, dying, and/or suicidal self-destructive behavior such as drug abuse, weapons, etc.

To contact FB regarding suicidal post or content report here:
https://www.facebook.com/help/contact/?id=305410456169423

Suicidal remarks on fb- United States/Canada National Suicide Prevention lifeline:
http://www.suicidepreventionlifeline.org/GetHelp/WhatifSomeoneIKnowNeedsHelp.aspx

ReachOut- http://us.reachout.com/get-help/help-a-friend

United Kingdom/ Ireland Samaritans:
http://www.samaritans.org/your_emotional_health/worried_about_someone.aspx

Germany Telefonseelsorge:
http://www.telefonseelsorge.de/

Nummer gegen Kummer:
https://www.nummergegenkummer.de/

Australia Lifeline:
http://www.lifeline.org.au/Find-Help/Preventing-suicide/Do-you-know-someone-who-may-be-suicidal
http://www.mindhealthconnect.org.au/

Denmark Livslinien
http://www.livslinien.dk/raadgivning/faresignaler

Finland:
Finnish Association for Mental Health- http://mielenterveysseura.fi/

Romania:
http://www.saferinternet.org/romania

Hong Kong Samaritans:
http://www.help4suicide.com.hk/

Israe lERAN:
http://www.eran.org.il/

Netherlands Foundation:
http://www.113online.nl/

New Zealand National Depression Initiative:
http://www.depression.org.nz/
http://www.thelowdown.co.nz/

South Africa, The South African Depression and Anxiety Group (SADAG)
http://www.sadag.org/index.phpoption=com_content&view=article&id=1496&Itemid=59

OtherBefrienders: http://www.befrienders.org/support/index.asp?PageURL=warningSigns.php

Important Contacts: Suicide Hotline - 1-888-777-4443
National Suicide Prevention Lifeline 1-800-273-TALK (8255)
Your Life Your Voice 1-888-448-3000

Another link with some numbers not listed here :
http://imthegirlthat.tumblr.com/hotlines

Kids Hotlines:
Child Helpline International: www.childhelplineinternational.org/

Kids Helpline/Helpful Links/Help Lines
http://www.kidshelp.com.au/grownups/getting-help/who-else-can-help/helpful-links/help-lines.php

List of hotliunes for kids to call:
http://addictions.about.com/od/familyrelationships/tp/kidshotlines.htm/

Kids Line Australia:
http://www.kidsline.com.au/
TeenCentral.net

Teen Help-lines/Other Help Lines
http://www.teencentral.net/Help/other.php

World Help
www.worldhelp.net

International Help:
www.globalvolunteernetwork.org/Help

German members:
http://www.telefonseelsorge.de/

Domestic Abuse: www.thehotline.org
1−800−799−SAFE(7233)

Child Abuse:
1-800-4-A-CHILD (1-800-422-4453) then push 1 to talk to a hotline counselor

Canadian Kids Help line:
Canada call toll free 1-800-668-6868

International Suicide Hotlines: suicidehotlines.com/international.html
UK help links: http://www.samaritans.org/  http://www.crusebereavementcare.org.uk/http://www.relate.org.uk/home/index.html http://www.llgs.org.uk/
Argentina :Helpline 1: (54-11) 4758-2554 Website: www.familiardesuicida.com.ar 
AustraliaHelpline 1: 13 11 14 Website: www.lifeline.org.au 
AustriaHelpline 1: 142 Website: www.telefonseelsorge.at 
BarbadosSamaritains of BarbadosHelpline 1: (246) 4299999 Email Helpline: samaritansbdos@yahoo.com
BelgiumHelpline 1: 0800 32 123 Website:  www.preventionsuicide.be Helpline 1: 108 Website: http://telefonhilfedg.org/
BotswanaHelpline 1: 3911270 Website: http://www.lifelinebotswana.org/index.html 
BrazilHelpline 1: (55) 11 3107 2051 Website: www.cvv.org.br Helpline 1: (55) 48 3222 4111 Website: www.cvvflorianopolis.org.br Helpline 1: (41) 3381-5986 Website:www.cvvsamaritanos.com.br
CanadaOntario Helpline 1: +519 416 486 2242 (Admin) Website: www.dcontario.org
Helpline 1: Fredericton Area: 450-HELP (4357) Helpline 2: Toll free provincial helpline: 1-800-667-5005 Website:  http://www.chimohelpline.ca/  24 Hour service: Alberta Helpline 1: Toll free: 1-888-787-2880
Helpline 2: 327-7905 24 Hour service: Helpline 1: 604-872-3311 (Greater Vancouver) Helpline 2: 18666613311 (Toll free-Howe Sound/Sunshine Coast)
Helpline 3: 1-866-872-0113 (TTY) Helpline 4: 1-800-SUICIDE (784-2433) (BC-wide) Website: www.crisiscentre.bc.ca 24 Hour service: Ontario Helpline 1: +1 (905) 849 4541 Website: www.distresscentreoakville.com/
Ontario Helpline 1: +1 (905) 459 7777 Website: www.telecarebrampton.org Helpline 1: 1 800 465 4442 Website:  www.developmentalservices.com Helpline 1: 1-877-470-5200 Website: www.dcontario.org  Ontario Helpline 1: +1 (613) 544 1771 Website:http://members.kingston.net/talk  Ontario Helpline 1: +1 (519) 667-6711 Helpline 2: Seniors Helpline (SHL): 519-667-6600 Website: www.londondistresscentre.com  Ontario Helpline 1: +1 (905) 877-1211 Website: http://search.hipinfo.info/details.asp?RSN=10280  Ontario Helpline 1: +1 (613) 741 6433 Helpline 2: 1 800 567 9699 Website: www.tel-aide-outaouais.org Email Helpline: plume@tel-aide-outaouais.org Ontario Helpline 1: +1 (519) 821 3760 Helpline 2: Toll free: +1 (888) 821-3760 Helpline 3: Crisis Line: +1 (519) 821-0140 Website: www.dc-wd.org 24 Hour service: Helpline 1: (514) 723 4000 Website:www.suicideactionmontreal.qc.ca
China (Mainland) BEIJING Helpline 1: Free: 0800-810-1117 Helpline 2: Mobile/IP/extension users: 010-8295-1332 Website: http://www.crisis.org.cn/
SHANGHAI Helpline 1: (021) 6279-8990 Website: www.lifelineshanghai.com Opening hours:Mon, Tues, Wed, Thurs, Fri, Sat, Sun: 10:00 - 22:00 Yanji Contact by: - Phone Helpline 1: 0433 273 9595 Helpline 2: 0433 273 5222 Helpline 3: Mobile (on after 16:00) : 86 433 139 4332 1004 Opening hours: Mon, Tues, Wed, Thurs, Fri, Sat, Sun: 08:00 - 16:00
CroatiaHelpline 1: (01) 4833-888 Website: www.plavi-telefon.hr
CyprusHelpline 1: +357 77 77 72 67 Helpline 2: 0809 1122 / Military 2345 Helpline 3:www.samtalk.org Website: www.cyprussamaritans.org Opening hours: Mon, Tues, Wed, Thurs, Fri, Sat, Sun: 18:00 - 22:00
DenmarkHelpline 1: +45 70 201 201 Website: www.livslinien.dk Opening hours: Mon, Tues, Wed, Thurs, Fri, Sat, Sun: 11:00 - 23:00
EstoniaHelpline 1: +372 6558088 Website: www.eluliin.ee Opening hours: Mon, Tues, Wed, Thurs, Fri, Sat, Sun: 19:00 - 07:00Helpline 3: 646 6666 Website: www.usaldus.ee 24 Hour service
FijiHelpline 1: 679 670565 Helpline 2: 679 674364 Website: http://www.lifeline-international.org/looking_for_help/fiji
SUVAHelpline 1: 679 302998
FinlandHelpline 1: 01019-0071 Website: www.evl.fi/kkh/to/kpk/pap.htm
FranceParisHelpline 1: (+33) (0)9 51 11 61 30 Website: www.sos-amitie.org Email Helpline: appel@sos-amitie.com Helpline 1: 05 49 87 97 36 (answerphone) Website: www.opendoor-civray.com Helpline 1: 01 45 39 40 00 Website: www.suicide-ecoute.fr 24 Hour service Helpline 1: 0800 235 236 Website: www.filsantejeunes.com
GermanyHelpline 1: 0800 181 0721 (to Samaritans) Helpline 2: 0800 181 0722 (to Samaritans) Website: www.samaritans.org 24 hr ServiceNational Helpline 1: 0800 1110 111 Helpline 2: 0800 1110 222 Website: www.telefonseelsorge.org 24 hr ServiceDepression Numbers : http://www.depressionen-depression.net/notfaelle/notfallnummern.htm
GhanaHelpline 1: 233 244 846 701 Website: http://www.lifeline-international.org/looking_for_help/ghana 24 hr Service
GibraltarNational Contact by: - Phone Helpline 1: 55666 (to Samaritans) Helpline 2: Military 5666 (to Samaritans) Website:  www.samaritans.org  24 Hour service
GreeceATHENS Contact by: - Phone Helpline 1: (0) 30 210 34 17 164 Website:www.klimaka.org.gr 24 Hour service
Hong Kong (SAR) of PRCCentral Hong Kong Helpline 1: (852) 2896 0000 Website:www.samaritans.org.hk  Email Helpline: jo@samaritans.org.hk 24 Hour service: Suicide Prevention Services G/F, 14-15 Yat Tung House Kowloon Hong Kong Contact by: - Phone Helpline 1: +852 23820000 Website: www.sps.org.hk Opening hours:Mon, Tues, Wed, Thurs, Fri, Sat, Sun: 00:00 - 23:00
HungaryHelpline 1: (46) 323 888 Opening hours:Mon, Tues, Wed, Thurs, Fri, Sat, Sun: 00:00 - 23:00
IndiaHelpline 1: +91-413-233 9999 Website: www.maitreyi.org.in
ANDHRA PRADESHHelpline 1: 9166202000 Helpline 2: 9127848584 Email Helpline: help@roshnihyd.org Opening hours:Mon, Tues, Wed, Thurs, Fri, Sat: 11:00 - 21:00
GUJARATHelpline 1: +91 79 2630 5544 Helpline 2: +91 79 2630 0222
KERALA Helpline 1: +91 (0)484 2540530 Website: www.maithrikochi.org Opening hours:Mon, Tues, Wed, Thurs, Fri, Sat, Sun: 10:00 - 19:00
Maharashtra Helpline 1: +91-22-32473267 Website:www.mumbainet.com/health/samarita.htm Opening hours:Mon, Tues, Wed, Thurs, Fri: 15:00 - 21:00 Sat, Sun: 10:00 - 21:00 Helpline 1: +91 22 2754 6669 Website:www.aasra.info 24 Hour service
New Delhi Helpline 1: 2338 9090 Website: www.sumaitri.org Opening hours:Mon, Tues, Wed, Thurs, Fri: 14:00 - 22:00 Sat, Sun: 10:00 - 22:00
Tamil Nadu Helpline 1: +91 (0) 44 2464 0050 Helpline 2: +91 (0) 44 2464 0060 Website:www.snehaindia.org Email Helpline: help@snehaindia.org
WEST BENGALHelpline 1: +91 2463 7401/7432 Helpline 2: +91 2474 5886 Website:www.lifelinekolkata.org Email Helpline: reach@lifelinekolkata.org KARNATAKAHelpline 1: 2549 7777 Website: www.mpa.org.in Opening hours: Mon, Tues, Wed, Thurs, Fri, Sat: 10:00 - 18:0024 Hour service
IrelandNationalHelpline 1: +44 (0) 8457 90 90 90 (UK - local rate) Helpline 2: +44 (0) 8457 90 91 92 (UK minicom) Helpline 3: 1850 60 90 90 (ROI local rate) Helpline 4: 1850 60 90 91 (ROI minicom) Website: www.samaritans.org Email Helpline: jo@samaritans.org 24 Hour service
IsraelERAN Helpline 1: 1201 Helpline 2: Tel from abroad: 972-9-8891333 Website:http://www.eran.org.il/ 24 Hour service:
ItalyHelpline 1: 199 284 284 Website: www.telefonoamico.it Helpline 1: 800 848 444 Helpline 2: 02 395 968 81 Website: www.telefonoamicocevita.it
JapanTOKYO Helpline 1: Counselling: 03 5774 0992 Helpline 2: Face to Face: 03 3498 0231 Website: www.telljp.com
KenyaNairobi Helpline 1: +254 20 3000378/2051323
LiberiaHelpline 1: 06534308 Website: http://www.lifeline-international.org/looking_for_help/liberia Opening hours:Mon, Tues, Wed, Thurs, Fri, Sat: 09:00 - 17:00
LithuaniaHelpline 1: 8-800 2 8888 Website: www.jppc.lt Email Helpline: www.jppc.lt/draugasOpening hours:Mon, Tues, Wed, Thurs, Fri, Sat, Sun: 16:00 - 07:00
MalaysiaKUALA LUMPUR Helpline 1: (063) 92850039 Helpline 2: (063) 92850279 Helpline 3: (063) 92850049
MaltaHelpline 1: 179 Website: www.appogg.gov.mt/supportline179.asp 24 Hour service
NamibiaHelpline 1: (09264) 61-232-221 Website: www.lifeline.org.za
NetherlandsHelpline 1: 0900-0767 Website: http://www.sensoor.nl/ Email Helpline: hulp@sensoor.nl 24 Hour service
New ZealandAUCKLAND Helpline 1: (09) 522 2999 Helpline 2: 0800 111 777 Website:http://www.lifeline.org.nz/ 24 Hour service
BLENHEIM Helpline 1: 03 - 578 2333 Email Helpline: lifelinemarlborough@lifeline.co.nz CARTERTON Helpline 1: (06) 379 8442  CHRISTCHURCH Helpline 1: (03) 366 6743 Website: www.lifeline.co.nz/chch/ HAMILTON Contact by: - Phone Helpline 1: (07) 838 0719 Website: www.lifelinewaikato.org.nz NEW  PLYMOUTH Helpline 1: 0800 538 782 Lifeline Hawkes Bay PO Box 7277 TARADALE Helpline 1: (06) 835 3300 Lifeline Whangarei PO Box 8024 Kensington WHANGAREI Helpline 1: (09) 437 5055
Northern Ireland and UKSamaritansUK: 08457 90 90 90ROI: 1850 60 90 90 Emailjo@samaritans.org Write Chris, P.O. Box 9090 Stirling, FK8 2SA If you are a child call CHILDLINE 0800 1111
NorwayHelpline 1: +47 815 33 300 Website: www.kirkens-sos.no Email Helpline:www.kirkens-sos.no (via web) 24 Hour service
Papua New GuineaHelpline 1: 675 326 0011 Website: www.lifeline.web.za/papua.htmOpening hours:Mon, Tues, Wed, Thurs, Fri: 09:00 - 17:00
PhilippinesHelpline 1: 02 -896 - 9191 Helpline 2: Mobile phone: 0917 -854 - 9191
PortugalCOIMBRA Helpline 1: (808) 200 204 Website: www.aac.uc.pt Opening hours:Mon, Tues, Wed, Thurs, Fri, Sat, Sun: 20:00 - 01:00Telefone da Amizade Porto Porto Apartado 4857 4014 Porto Codex OPORTO Helpline 1: 22 832 35 35 Website: www.telefone-amizade.pt
Romania - http://www.saferinternet.org/romania
Website:http://helpline.sigur.info/ Telephone:0744300476 Skype:helpline.sigur.info Email:helpline@sigur.info Hotline Website:www.safernet.ro Email:contact@safernet.ro Telephone:0213103116
SamoaHelpline 1: 32000 Website: http://samoalifeline.org/
South AfricaBloemfontein Helpline 1: 051 444 5691 Website:minotaur.marques.co.za/befrienders-sa/main.htm Johannesburg Helpline 1: 0861 322 322 Website: www.lifeline.org.za 24 Hour service MITCHELL'S PLAIN Helpline 1: +27 (0)21 3972076
South KoreaCHEJU Helpline 1: (064) 52 9191 CHOONGBUK Helpline 1: (0441) 847-9191 CHUNBUK Helpline 1: (0652) 86-9191 INCHON Helpline 1: (032) 421-9191 KYUMGKIDO Helpline 1: (032) 663-9191 KYUNGBUK Helpline 1: (0562) 72-9191 KYUNGKIDO Helpline 1: (0344) 915-9191 KYUNGNAM Helpline 1: (0522) 67-9191 PUSAN Helpline 1: (051) 807-9191 SEOUL Helpline 1: (81)-2-2649-9232/4 SEOUL Helpline 1: (2) 715 8600 Helpline 2: (2) 716 8600 Helpline 3: (2) 717 8600 Helpline 4: (2) 718 8600 Website:www.counsel24.com/ TAEGU Helpline 1: (053) 475-9191  TAEJON Helpline 1: (042) 254-9191
Scotland Samaritans (external link) on 08457 90 90 90 or Breathing Space (external link) on 0800 83 85 87.www.chooselife.net/gateway/contactus.aspx
SpainWebsite: www.telefonodelaesperanza.org
SwedenHelpline 1: 020 22 00 60 Helpline 2: Textphone: 020-22 00 70 Website:www.nationellahjalplinjen.se
Switzerlandnumber 147 | 24h available http://www.147.ch/ SMS to 147, for lower prioritized things Helpline 1: 143 Website: www.143.ch
TaiwanWebsite: www.life1995.org.tw/
TongaHelpline 1: 23000 Helpline 2: 25144
Trinidad & TobagoCUREPE Helpline 1: (868) 645 2800
Uk and Northern IrelandSamaritansUK: 08457 90 90 90ROI: 1850 60 90 90 Emailjo@samaritans.org Write Chris, P.O. Box 9090 Stirling, FK8 2SA If you are a child call CHILDLINE 0800 1111
UkraineHelpline 1: 058 Website: www.dovira058.netfirms.com 24 Hour service
INTERNATIONAL - World-Wide Suicide & Crisis Hotlines -suicidehotlines.com/international.html
Cutters Help Sites: http://brokenmasterpiece.tripod.com/ http://www.certsgroup.com/?gclid=CJ_C0uukhrMCFRRynAodSWEAtQ http://www.facebook.com/l.php?u=http%3A%2F%2Fwww.ulifeline.org%2Fmain%2Fpage%2F224%2FCutting%3Fgclid%3DCNyy2uykhrMCFQjznAodSTkAEA&h=gAQGTwVry  http://www.facebook.com/l.php?u=http%3A%2F%2Fwww.dailystrength.org%2Fgroups%2Fcutters-hope&h=EAQHD6gtB

For Reporting Cyber bullying http://www.pacer.org/bullying/?gclid=CJ-Ezo-1iLMCFQTOnAodBBUASQ http://www.facebook.com/l.php?u=http%3A%2F%2Fwww.stopbullying.gov%2Fcyberbullying%2Fhow-to-report%2Findex.html&h=lAQFzzvfO Cyber Bully Hotline  http://www.cyberbullyhotline.com/
Internet Safety Links:http://www.fbi.gov/stats-services/publications/parent-guidehttp://kidshealth.org/parent/positive/family/net_safety.htmhttp://kidshealth.org/kid/watch/house/internet_safety.html?tracking=K_RelatedArticle
Good reads on suicide and bullying: http://www.facebook.com/l.php?u=http%3A%2F%2Fwww.bullyingstatistics.org%2Fcontent%2Fbullying-and-suicide.html&h=xAQFs0obF http://www.facebook.com/l.php?u=http%3A%2F%2Fwww.netfamilynews.org%2Fbullying-cyberbullying-suicide-new-study&h=DAQGX-PPP http://www.facebook.com/l.php?u=http%3A%2F%2Fcyberbullying.us%2Fblog%2Fthe-relationship-between-cyberbullying-and-suicide.html&h=yAQGQrfRk
https://www.lifeline.org.au/ 13 11 14