The American Women's Organization of Moscow - Online Magazine / May 2020 (redacted copy)

THE AMERICAN WOMEN’S ORGANIZATION OF MOSCOW

Newsletter MAY 2020

The Art of Happiness

Letter from the President My dear AWO Family! I hope you are all doing okay and trying to stay positive. I miss you all so much and can hardly wait for us to be reunited in body.

These last couple of weeks I really thought I had it all under control. I am still trying to figure out if I did or was it just a moment that I had where the final straw broke the camel’s back? A few days ago everything I have been trying to hold on to completely shattered, when my oldest started crying about missing school, his friends, playing on the playground and just being able to go outside freely. He was inconsolable and I couldn’t help but just sit and cry with him. I knew it was coming and I thought that I was prepared to handle it. However when it happened, I realized that all this time what I thought was strength that I was building to face this exact situation, was actually weakness and built up emotions that I needed to release. I have been so focused on trying to save the strength to be there for my family and everyone around me, that I totally forgot about ‘ME’. How can we fully take care of our loved ones if we aren’t caring for ourselves especially our mental health? Never forget that you are also important, deserving of time for self care. We are riding an emotional rollercoaster and it seems easier sometimes to just let go on the downhill ride. But we have to stay positive, think positive and believe positive! I came across this poem which I think I found at the right time.

It’s a poem by America's inaugural Youth Poet Laureate Amanda Gorman, who is offering us some inspiration during this Coronavirus pandemic. I hope it adds a ray of light to your day!

Michele

I thought I'd awaken to a world in mourning.

Heavy clouds crowding, a society storming.

But there's something different on this golden morning.

Something magical in the sunlight, wide and warming.

I see a dad with a stroller taking a jog.

Across the street, a bright-eyed girl chases her dog.

A grandma on a porch fingers her rosaries.

She grins as her young neighbor brings her groceries.

While we might feel small, separate, and all alone, Our people have never been more closely tethered.

The question isn't if we will weather this unknown, But how we will weather this unknown together.

So on this meaningful morn, we mourn and we mend.

Like light, we can't be broken, even when we bend.

As one, we will defeat both despair and disease.

We stand with healthcare heroes and all employees; With families, libraries, schools, waiters, artists; Businesses, restaurants, and hospitals hit hardest.

We ignite not in the light, but in lack thereof, For it is in loss that we truly learn to love.

In this chaos, we will discover clarity.

In suffering, we must find solidarity.

For it's our grief that gives us our gratitude, Shows us how to find hope, if we ever lose it.

So ensure that this ache wasn't endured in vain: Do not ignore the pain. Give it purpose. Use it.

Read children's books, dance alone to DJ music.

Know that this distance will make our hearts grow fonder.

From a wave of woes our world will emerge stronger.

We'll observe how the burdens braved by humankind Are also the moments that make us humans kind; Let every dawn find us courageous, brought closer; Heeding the light before the fight is over.

When this ends, we'll smile sweetly, finally seeing In testing times, we became the best of beings.

Amanda Gorman

List of Contents:

20 Tips for Maintaining Your Kids’ Oral Health 5

Notes from the Editor

22 Accessing Health Care Services in Moscow

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Events of the Month

24 Article: You’re Not Lazy

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Book Review: The How of Happiness

27 Review: A Photo A Day Online Event

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Green News

30 Review: Beauty Topics Online Events

10 From Arizona with Love

31 Meme Picks of the Month

12 Member Spotlight: Tricia Mack

33 Special Offers for AWO Members

15 News from FAWCO

38 AWO 2019-2020 Board Members

Notes from the Editor There is something about daisies that makes me happy even when I think of them. If I had to explain what they look like to a blind person, I would start with their personality. Daisies remind me of simplicity, abundance, endurance, and joy. If you wish to draw a daisy, you'd realize that it has quite a simple design. If you look for it out in the fields, you'd see plenty of them lying around happily. If you put them in a vase to enjoy at home, you'd see that they endure much longer than any other flower you buy from the market. On top of all that, their smell would take you back to your childhood when everything was much simpler and joyful. Yes, daisies are my favorite flowers.

I chose this month's theme for the Newsletter as "The Art of Happiness" for one particular reason, among many others. When the infamous pandemic hit Russia and forced us to stay at our homes, everyone responded in their own way. As far as I could follow from my social media accounts, many people reacted constructively and tried to compensate for their inability to socialize outdoors with online activities. I wasn't that eager to join honestly, I simply didn't have the energy to keep my focus outside, as I usually did before. Instead, I used my time to comprehend what this new experience is trying to teach me. That was the best that I could do.

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Weeks have gone by and as I talk to my friends, I see that their "compensation method" wears off in time, leaving many of them more vulnerable. If you are one of those people, you are great the way you are. But perhaps you need a little nudge to remember the simple principles of happiness before we’ll get back to enjoy outdoors again.

If you have raised kids or remember your early childhood, you'd realize that even if you take all the toys away from them or cancel the play dates, children don't get all depressed, feel grumpy all the time, or go into an existential crisis. They simply look for (and definitely find) something that amuses them, keep on giggling, searching, being curious, and simply being happy. Because happiness is simple. Happiness is abundant. Happiness endures as it has the power to shatter all the bad moods with one genuine smile. That feeling, that power is just there. And you could find it easily when you were a kid. Why not remember how it was at this very moment?

In the following pages, you will find articles about inspiring women, interesting books and documentaries, as well as reminders about staying healthy and happy. Enjoy reading and drop me a line if you feel like it!

Irem info@iremsunar.com

Events of the Month:

Performance: Shakespeare on YouTube There are lots of free and exciting ways to virtually attend productions online and stay connected to Shakespeare’s Globe while the theatre is temporarily closed. Please note that all the performances are available for a limited period of time.

Venue: Living Room Link:https://www.shakespearesglobe.com/watch#free-youtubepremieres

Tour: 32 US National Parks While the National Parks Service hasn't closed any of its parks to the public due to the coronavirus at the time of writing, making a special visit to a national park may not be in the cards for many Americans and travelers around the world for the time being.

Here's how to virtually visit at least 32 US national parks — all from the comfort of your couch or bed Venue: Kitchen, Dinner Table, Bedroom Link: https://www.insider.com/national-parks-america-virtualtours-3d-visit-2020-3

Exhibition: Best Museums in the World Experience the best museums from London to Seoul in the comfort of your own home. Google Arts & Culture’s collection includes the British Museum in London, the Van Gogh Museum in Amsterdam, the Guggenheim in New York City, and literally hundreds of places where you can gain knowledge about art, history, and science.

Venue: Living Room, Study Link: https://www.travelandleisure.com/attractions/museums-

galleries/museums-with-virtualtours?utm_source=facebook.com&utm_medium=social&utm_camp aign=social-share-article&utm_content=20200313

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Exhibition: Crossing Lines - The National Gallery of Victoria The National Gallery of Victoria has recently launched the NGV’s virtual programming. This includes the unprecedented and world premiere exhibition Crossing Lines, showcasing the works of Keith Haring and Jean-Michel Basquiat. You also now have the opportunity to browse through more than 200 artworks on display, showcasing Haring’s and Basquait’s beginnings in NYC subways, their early collaborations, and the creative social circles in which they later found themselves in. This is an exhibition not to be missed.

Venue: The National Gallery of Victoria Link: https://www.ngv.vic.gov.au/channel/

Guided Tours: Moscow’s Famous Neighbourhoods Enjoy a series of short tours with Patriarshy Dom Tours around Moscow and other surrounding areas with Patriarshy Dom Tours Guide Felix Maltsev.

Venue: Patriashy Ponds Link: https://youtu.be/hMlHqe5QrOY Venue: Varvarka and Kitai-Gorod area

Link: https://youtu.be/IFvRKHxaqMo Venue: Chistye Prudi Link: https://www.youtube.com/watch?v=XJdHb-05PIw

Opera: La Traviata Enjoy a nightly opera stream by The Metropolitan Opera and donate if you wish to support them.

Venue: Living Room (Smart dress code required) Link: https://metoperafree.brightcove.services/ ?videoId=6150401950001

Entertainment: Disney World Roller Coaster Rides Toy Story, Magic Kingdom, Mad Tea Party... Pick your favorite Disney theme park ride and hop on!

Venue: Living Room, Bathroom (for underwater rides) Link: www.youtube.com/channel/UCYyJUEtYv-ZW7BgjhP3UbTg/ featured

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Book Review: “The How of Happiness: A New Approach to Getting the Life You Want” - Sonja Lyubomirsky, PhD

by Beth Osowski Increasing happiness does require effort and intention: it takes work, commitment and discipline throughout your life to continue to create a positive state of mind. Dr. Lyubomirsky reminds us that “you are the only person who has the power to make this happen.”

The book offers 12 approaches to building and creating genuine happiness, and provides examples of how to go about them. There’s even a test to help you choose which of the 12 activities fit you the best, as picking a few is a good way to get started. Here are my four top happiness builders listed below, along with an example of each: • Expressing Gratitude and Positive Thinking - once a week, write down five things you are grateful for.

• Practicing Acts of Kindness - do a kind deed that you tell nobody else about.

• Doing More Activities Which Truly Engage You:

What really makes us happy?

The How of Happiness: A New Approach to Getting the Life You Want, is a research-based book that explains that things like a new car, a bigger house, the perfect body or winning the lottery do not increase our happiness as much as we think they will, nor do they make us feel lastingly happy.

Through scientific examination, the field of positive psychology has shown that we don’t have to wait for a windfall or “find” happiness as if it’s hidden somewhere. We can become happier by the thoughts we engage in and the actions we take each day.

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Increasing “Flow” Experiences - absorb yourself in an activity you really enjoy and that gives you the right amount of challenge.

• Committing to Your Goals - strive for something personally significant, then outline the steps to achieve your goal and reach it within a time frame.

I liked this book because, hey, who wouldn’t like to have access to a toolkit of ways you can boost your happiness? It’s up to you to decide what kind of thoughts you are going to let your mind believe and how you are going to approach life. The good news is that you can actively do things, starting right now, to feel happier!

Green News:

by Masha Megrelis As we continue our confinement, it seems like a good time to reflect on the environment, the urgent “The True Cost” climate issues that face us and how we can all be a part of the solution. Here are a few interesting This brilliant documentary explores the documentaries that deal with various problems environment and social impacts of fast fashion and contributing to climate change. the consumer culture. Clothes have become so inexpensive that most people buy items, wear them “The Clean Bin Project” a few times and literally throw them away. The real This is a fantastic documentary about a Canadian price tag of this throwaway culture is very high in couple who try to live as zero waste as possible terms of damage to the environment. There is also during one year. Besides documenting their day-to- an undeniable human cost to it as the fast fashion is day struggles during the project, it also provides a manufactured by people in developing countries great overview of the larger environmental issues who work in precarious conditions. involved in the waste we produce. One moment in the film really struck me - it showed a photo of a Barbie in a cardboard box in 1953 and compared it “Plastic Wars” to the way it’s sold now. The same product went from being sold in one cardboard box to a box with This is a PBS Frontline documentary that examines lots of plastic and other unnecessary packaging. our broken recycling system. Many of the issues The level of waste, everyday worldwide, that comes that we are dealing right now, were already being just from this kind of absolutely unnecessary discussed decades ago. Hopefully, now real packaging, is staggering. I rented the film on solutions will be found to reduce the use of singleVimeo. I believe it’s available on some of the iTunes use plastic and to deal with the plastics produced stores. more effectively.

“Just Eat It: A Food Waste Story”

This documentary was created by the same couple who produced the above-mentioned documentary.

"Just Eat It” is a real eye-opener about food waste.

In this one the couple decided to eat only discarded food for six months. The documentary is available on iTunes.

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From Arizona with Love

by Meg Aw Ever have FaceBook pop up a memory post that speaks directly to a current situation? That happened to me recently.

Let me take you on my one-year journey.

I arrived in Moscow, Russia October 1, 2018. That first winter was extremely difficult for me. This was the first time I’d lived in a cold climate and in a city so far north that the winter days had little daylight. Even those precious daylight hours were marked with cloudy, grey skies. I battled with loneliness and depression.

April came, the days lengthened, and the snows began to melt. One day when I looked out my window, I saw a bird making a nest in a tree where the tree had been flat pruned. What a perfect place to build a nest. I couldn’t wait to see baby birds sitting in that nest and later learning to fly. It gave me the hope of new beginnings. It gave me energy.

Fast forward one year. Due to the Coronavirus outbreak, my husband and I were banned from returning to our home in Moscow after taking a short vacation. We took refuge in my In-Law’s house outside Phoenix, Arizona. This desert land

10 May 2020

is the complete opposite of Moscow. The natural landscape is cacti and rock, what many people call a wasteland.

One day this week, while helping to weed the garden, I discovered a bird nesting in the middle of a cactus planted in a hanging pot. The nest contained two precious little eggs. Once again, this beautiful sign of spring and new life has given me energy and hope for better things to come.

Is your home and life beginning to look a lot like a desert?

Is your home and life beginning to look a lot like a desert; a barren landscape that doesn’t change for the foreseeable distance? Are you thirsting for “normalcy”?

Due to circumstances beyond my control, I have found myself isolating in a literal desert. I have good news for you; there is beauty in the desert; you merely have to look for it. But you won’t ever find that beauty if you stare at a cactus and complain that it isn’t a rose bush.

Your home may feel like a cactus covered in thorns that keep you in and your loved ones out.

But those thorns are there for protection.

Inside the cactus is precious water that will keep you alive; likewise, inside your home are those things that are of most

11 May 2020

importance to you. Look closer at that cactus and you will find it is adorned with pretty flowers.

Those are all the things in your home that make it special to you; your loved ones living with you, your pets, the artwork that you collected in your travels, the furnishings that “spoke to you” when you bought them, the photos that you haven’t had time to look through “in forever”, those favorite books that you have time to read again, the craft box or art easel that has been collecting dust. Rediscover the beauty of your homelife.

Afterall, we always say “Home is where the heart is”. Sometimes that heart can be found in a cactus the desert.

Member Spotlight: Tricia Mack

by Danielle Kuznetsov “I think I can!”

During this time when life is weighing us down, we have a woman in our midst who is sending people up to the stars. Literally. Tricia Mack is a funny, highly intelligent, dynamic, pioneer, get it done lady who in her role as NASA’s Human Space Flight Program - Russia Director, is bridging the cultural divide between countries through connection in space. We thought everyone in AWO would enjoy meeting her and hearing what she has been up to during the COVID isolation.

D: Thank you for taking time, Tricia, after your trip to let AWO members get to know you. Can you tell us a bit about yourself?

T: My name is Tricia Mack. I decided I want to be an astronaut in the 8th grade. It all started in my Earth Science class. Each week I would come home completely excited about the topics we were discussing: deep sea life, volcanoes, etc. When the topic of space came up and I saw the iconic photo of Bruce McCandless in a space suit doing a space walk attached to a jetpack but not tethered to the space shuttle, I came home and announced to my parents that this is what I want to do with my life. I am fortunate to know that this is exactly where I am supposed to be.

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I went to the University of Michigan and enrolled in the Aerospace Engineering Program. While there, I applied to the NASA co-operative education (“co-op”) program through the school and did not get in. I decided that I would apply directly to the Johnson Space Center, NASA in Houston. My professor doubted I could apply and get in this way, but I told him “I THINK I CAN!” I was 19 years old and not going to take no for an answer. Where there is a will, there is a way. I sent in my application and called to check the status a week later. I was told that NASA made me an offer.

I will always remember saying ‘You made me the happiest girl in the whole world!’ That was 28 years ago.

I always had a fascination with Russia and when I finished university, I backpacked through Europe that following summer and just had to include Russia in my 40-day adventure. There was one hostel in St. Petersburg and one in Moscow at the time, so that is where I stayed. It was the most interesting country I visited in terms of being so different than Western Europe. I scratched the itch and didn’t think I would come back.

Fast forward and in the late 90s, NASA was building the International Space Station with our Russian partners, along with the Canadians, Europeans and Japanese. At that time, I taught astronauts how to do space walks and I was a flight controller in Houston. I had the opportunity to come for a few months at a time and so I came 3 times. I thought it was a great experience and figured that I have seen it and I have done it. Fast forward again and my friend, who is an astronaut, Peggy Whitson, asked me to come to Baikonur, Kazakhstan to see her launch on a Soyuz spacecraft to go to Station. So I paid a lot of money and I got to watch her launch. I remember thinking “This is a once in a life time experience”. Fast forward again and in 2011, I was offered a position to manage a small technical liaison office in Korolev, a suburb of Moscow at the Mission Control Center—Moscow

13 May 2020

(MCC-M). I went back to Baikonur many times before moving back to the States in 2015. This time when I left Russia, I knew I wanted to come back as the Director of our Space Station operations. And that is exactly what happened when I was selected last year to be the new director.

I spent six months “commuting” between Houston and Kazakhstan for Soyuz launches and landings and then moved to Moscow in January of this year.

It is a 2-year assignment and I’m thrilled to be back. It truly feels like coming home.

My experience working collaboratively with Russians is very positive. We are engineers first.

The safety of the crew is our first priority. We have a good working relationship with our colleagues as we share a common goal and seek to promote science on board Station. Our greatest challenge in this field is that you can’t be wrong. We need to manage risks all the time. If there is an abort, then we need to know the backup equipment is working perfectly. The Soyuz vehicle is robust, but space is unforgiving and you don’t always have a second chance. We have several review processes that weigh the risks and verify manufacturing processes before every launch to ensure any discrepancies were corrected.

D: Doing this has been your childhood dream.

What has surprised you about your job?

T: I always wanted to work in EVA, Extra Vehicular Activity or space walk. I worked my way up. I started as a student, instructor, a flight controller, then I cross trained so I learned everything about the space suit systems, tasks and tools, and the Space Station. Eventually, I became the group lead. After 14 years, as much as I loved it, I needed a new challenge. I love this about NASA. You can go in a lot different directions and work in different departments. Some paths are straight forward and there is a plan and you get certified. Other paths you have to blaze a trail as there is no exact path. You never know where your hard work will lead you so you have to be open to new possibilities. Sometimes, you don’t always get what you want on the first go around. I have applied for jobs and not been selected, but then other opportunities have presented themselves that I could not have anticipated. I have seen that different paths can take you to reach your goals.

For example, the position in Russia in 2011 was a position I didn’t even know about. I am a huge planner, but working hard and building a good reputation opens up opportunities that are unexpected.

D: So what happens next for someone like you in this kind of position?

T: That is a tough question. It was quite a challenge to get here this past year, so for the next year I want to enjoy what I am doing and begin to make some process improvements before I think about the next step. I want to enjoy the moment, then I will think about what is next. I love and believe in human space flight. It still exhilarates me. I definitely want to continue doing something within the International Space Station Program. I am confident I will find something equally as challenging, but maybe not quite as exciting as living in Russia and supporting Soyuz launches and landings.

14 May 2020

News from FAWCO

by Annelize Smith

I am only one, but I am one.

I cannot do everything, but I can do something.

And because I cannot do everything, I will not refuse to do the something that I can do.

- Edward Everett Hale

If anyone is interested in looking at the FAWCO ANNUAL RAPORT 2019, here is the link: Annual Report

I would like to congratulate our previous FAWCO REP Danielle Kuznetsov, on stepping into the CoChair position, with Christine Riney, on the FAWCO Health Team. They have hit the ground running with their video “Lockdown Series� profiling FAWCO members during confinement.I would like to give a little background on Danielle we are so proud of you GIRLFRIEND!

LATEST NEWS 15 May 2020

Danielle Kuznetzov (AWO Moscow) is known to FAWCO for her insightful and helpful articles written for both the FAWCO Health and Target Teams. With a degree from the University of Connecticut, Danielle is a Life and Personal Development Coach, who primarily works to help young adults clarify their roadblocks, determine their talents and identify their unique passion to move toward creating the life of their dreams. She has expertise in alternative educational paths, learning disabilities, third culture kids, stress and anxiety relief.

There are so many ways we can look after ourselves and the people we love - Danielle suggests tuning into The Happiness Lab podcast - which will help give you the tools to make the most of where you are today, and take small steps to get you to a new place tomorrow. Hurry and enjoy the new episodes on handling isolation and stress in the time of Coronavirus.

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When it is safe to go out again, what is the first thing you are going to do?

I don’t know about you, but I have certainly found myself doing more online shopping in the last month, than ever before. There are many ways of using these platforms to add to the good in life. Not sure if any of you are aware that AmazonSmile is a website operated by Amazon with the same products, prices, and shopping features as Amazon.com. The difference is that when you shop on AmazonSmile, the AmazonSmile Foundation will donate 0.5% of the purchase price of eligible products to the charitable organization of your choice. FAWCO is one of those organizations! Another easy way to give is to sign up for iGive.com (it is sooo easy to do this).

Another site gives 18 Tips for Well-Being in Corona Times and there are also suggestions to look after yourself and each other on this site. There is a 30-Day Coping Calendar and you can join a “10 Days of Happiness Coaching Program”.

16 May 2020

If you want to contribute to the Inspiring Women Summer Issue, and add to the long list of interesting and inspiring things people are planning, e-mail inspiringwomen.editor@fawco.org and don’t forget to include your name and your club. The deadline to submit photos and answers is May 4, 2020.

I am hoping to get our club registered for a screening of this documentary. It is not going to be for the faint hearted. Keep your eyes open for an announcement!

2020-2022 Target Project to be S.A.F.E. (Safe Alternatives to FGM

Please take a moment to watch the video highlighting the work of Rhobi Samwelly and team, as well as the trailer of the documentary In the Name of Your Daughter.

Elimination) Over the coming weeks, the Target Project Chair, Tharien van Eck and her team are planning a series of informational Hangouts about the Target Project (S.A.F.E. - Safe Alternatives for FGM Elimination, a project of HOPE for Girls and Women Tanzania) and FGM. They also hope to schedule an online screening of the highly impactful documentary, In the Name of Your Daughter, in the very near future.

See more below, and please watch for announcements in FAWCO's publications and social media as well as our own AWO Moscow Facebook page and weekly highlights!

As is clear to most of us, FGM is certainly a health issue, but it is also very much a human rights issue. The Human Rights Team is already busy assembling resources and information to share with our membership about the impact of FGM on girls and women – not just far away, but on our own doorsteps. Over the next two years, the Target Team will work closely with both the Health and Human Rights teams to bring in-depth information to our clubs and members.

17 May 2020

My dream is to save girls from being cut, and I will never stop until FGM is history in my community.

- Rhobi Samwelly

Women Who Changed American Politics Jeannette Rankin – Only Congressperson to Vote (extracted from a FAWCO article by Adrianne George Lind, AWC Gothenberg, AWC Malmo, AWO Stockholm) As Americans around the world prepare to go to the polls in person or via absentee ballot to elect the President of the United States in November, it is impossible to ignore the role women have played in American politics. Some names you must surely know, while others may be unfamiliar. Who are these women and why do they matter? They all share something in common. They were the first. The first in the nation.

The first in their state. First. And we know firsts matter, because without those there can be no seconds, or thirds or changing of norms nor can we enjoy the privileges we as woman have TODAY! We say THANK YOU - to these woman who went FIRST! Elizabeth Cady Stanton – First Woman to Run for House of Representatives Although women didn’t get the right to vote until 1920, Elizabeth Cady Stanton ran for a seat in the US House of Representatives in 1866, making her the first American woman to run for public office. Of the 12,000 votes cast in her State of New York, she won 24. Elizabeth Cady Stanton was an abolitionist, social activist, part of the temperance movement, a suffragette and a women’s rights activist.

Elizabeth Cady Stanton and her daughter, Harriot, in 1856.

Against Entering WWI and WWII During her 5 years and two terms as a Congresswoman from Montana, the Republican Jeannette Rankin is the only person in the legislature who voted against the United States' entry into WWI and WWII. In 1916, she was also the first woman elected to Congress. She served from 1917 to 1919 and from 1941 to 1943.

Jeanette Rankin in 1916.

Shirley Chisholm – First African American Woman Elected to Congress Shirley Chisholm made history in 1968 in the State of New York with her win to represent the 12th district (Brooklyn at that time) and again in 1972 when she sought the Presidential nomination from a major party, namely the Democrats. She had to sue to be allowed to join the debate stage and allowed to give one speech.

She went on to win 10 percent of the delegates, despite being undermined by the heavily male Congressional Black Caucus. Shirley Chisholm served seven terms for the State of New York, and during that time was, in her own words, Unbossed and Unbought, the title of her autobiography.

(One of the funny stories from her bio is when she fought a committee assignment to the House Forestry Committee.)

Shirley Chisholm announcing her candidacy in 1972.

18 May 2020

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HELP NEEDED

PHOTO PROJECT - Awareness Raising for Sustainable Development Goals I need to find 17 volunteers from the club to be the "Faces of Your Club" for this awareness project. Our club doesn’t have hundreds of members, but I know that every one of us are passionate about what goes on in our world.

The task is to: (1) put your name next to one Sustainable Development Goal (SDG) from the list in the attached spreadsheet, (2) have your photo taken with a print out (or a digital phone showing) of the graphic icon associated with that SDG, and (3) write 2-4 sentences about why this SDG is important to you.

AWO Moscow will post your photo and the text you write on our private Facebook Group and may also post them on Instagram. We will ask you to fill out a photo release form which I will send to you once you e-mail me.

Please take the time to familiarise yourself with the SUSTAINABLE DEVELOPMENT GOALS. Identify one of these goals that speak to you - if you found one e-mail me at travelanni@yahoo.com

We aim to start the project Mid May and finish Mid Sept 2020 - Raising awareness! Please join in the fun and stand up for something you believe in.

To understand how the project works you can see all the details here: SDG Awareness Project Toolkit

The purpose is to raise awareness of the very ambitious 17 Sustainable Development Goals that 193 countries in the world hope to achieve by 2030.

You can download this spreadsheet and add their names to it and e-mail me your photo !

19 May 2020

Tips for Maintaining Your Kids’ Oral Health during Quarantine

by Alla Anastos, DMD / Chief Dentist at US DENTAL CARE Although all health services in Moscow, including US Dental Care clinics, are open for emergency cases during the quarantine, we all feel the pressure of refraining from using the health services and maintaining a healthy lifestyle these days.

coming months. So: ◦ After feeding, wipe the gums with a warm cloth. ◦ Do not dip the pacifiers in sweet liquids.

However, regardless of the quarantine limitations, we -as parents- are not only responsible for keeping our kids healthy but also helping them develop healthy habits for life.

As a dentist for more than 25 years and a mom of two wonderful girls for more than 11 years, I would like to share with you a few tips that may help you and your kids maintain good oral health during these difficult times.

I will keep my list brief and list down the basic tips per age group.

Toddlers: ◦ Show them how to brush their teeth with care. ◦ Help them remember step-by-step procedures with a game or a riddle: •Inside first, outside later: Start with inner teeth surfaces.

•Put bristles angled toward the gum line.

•End with brushing the chewing surfaces.

•Spit. Spit. Spit: Never swallow the toothpaste.

Infants: It’s important to keep an eye on your infant’s oral health to help them develop healthy teeth in the

20 May 2020

◦ Teach them to use a small amount of flouride toothpaste. ◦ Use a reward system, as young children respond well to positive reinforcement.

◦ Encourage your teenager to brush at least twice a day, including their tongues. ◦ Encourage a healthy diet, especially when our physical activities are limited these days.

Finally, let me finish with general tips for everyone: General Tips:

Children: ◦ Set a brushing schedule. As we all had to switch to a homeschooling system, our habits have also altered a bit. So remember to fix the brushing time, perhaps before and after bedtime, at least twice a day. ◦ Keep healthy snacks around the kitchen. ◦ Limit sugar consumption, both in snacks and in juices.

Teenagers: ◦ Look out for the wisdom teeth. They will most likely cause pain and, if the teeth are misaligned, a mouth infection. In case of excessive pain, call your dentist to get it checked.

21 May 2020

◦ If you haven’t started by now, start practicing flossing before brushing the teeth. ◦ Change their toothbrushes every three months. ◦ Stay positive and focus on your good health as well as your kids’!

Accessing Health Care Services in Moscow

by Dmitry Vasilenko, MD I hope you are all doing well physically and emotionally during this time. I want to follow up with you on the current situation as I see it based on what we are dealing with clinically and make sure that you have someone to call if you feel you are in need.

While some are expecting the peak in the next few weeks, my personal opinion is that it will be later.

In any case, it is best to plan for medical situations, because this will not be behind us overnight. As the numbers rise, the healthcare system will experience the same overload that has been experienced around the world. Measures are in place for that and my colleagues and I are working diligently to serve those who are ill. We need more time to get over this situation, but rest assured, we will get there.

Just so you know, private clinics in Moscow are operating as usual and there are no issues with

making appointments to see regular doctors and even specialists. State hospitals in Moscow have redesigned their structures to deal with patients of COVID as an increase in cases is expected. State hospitals are postponing elective treatments as of now and are only dealing with emergency cases.

Visiting any medical institution at this point in time is associated with an increased risk, therefore, I suggest careful evaluation before heading in.

As you may remember, you can reach me at trustmedical.ru at the “Find your Doctor” link or on my patient Whatsapp number +7-965-444-0038.

I will personally help you connect you with the medical care you need.

Best Regards, Dr. Dima

Here are my suggestions during this time: 1. When experiencing symptoms that cause concern, call your clinic’s office and ask to speak to your doctor before going in. A Telehealth consultation will allow the doctor to listen to what is going on in light of your medical history. Many clinics can arrange for a doctor visit in your home. Ask if this is possible. This will give both of you peace of mind as you determine any need for medical intervention.

2. If there is a prescription issue at hand, the doctor can also adjust the dosage as needed without you ever going in. Doctors are now doing this regularly to minimize contact and save time.

3. If there is an emergency, CALL your clinic’s ambulance service and go in. Do not hesitate. All of the clinics are prepared in case of emergency.

22 May 2020

Who is Dr. Vasilenko?

Dr. Dmitry Vasilenko, MD is a general practitioner at Chaika Hospital and Clinic in Moscow, Russia. He is a board certified physician in Russia and also received certification in 2016 by the Educational Commission For Foreign Medical Graduates in USA. In addition to his work at Chaika, Dr. Vasilenko acts as a medical consultant at DocDoc, focusing on the quality of the telemedicine unit.

He also leads a telegram and YouTube channel for Russian doctors: Doctor English, where he shares the latest achievements in the field of science and medicine.

Click on the link to listen to Dr. Vasilenko’s lecture on Coronavirus (Russian only) https://www.youtube.com/ watch?v=QSZ_EFKyyXo&t=250s Dr. Vasilenko is married to Olga, a professional English teacher and a medical translator.

They have two wonderful children: a daughter of 15 years and a son of 10 years.

23 May 2020

You’re Not Lazy — Self-Isolation is Utterly Exhausting

by Gillian Sisley

I’m the perfect case study for why selfisolation based on societal demand makes all the difference between thriving vs. surviving.

After voluntarily entering self-isolation three days ago, I’ve come to a startling discovery.

Working from home, barely seeing people, meetings over Skype and phone, very little human contact… I have been voluntarily self-isolating for the better part of three years of my life.

I’m an introvert who runs her own businesses from home, and I really thrive on working alone and not having a lot of human interaction throughout my workday.

And up until now, I’ve been exceptionally content with that arrangement, each day for the last several years.

Since the coronavirus outbreak, and Canada going into voluntary self-isolation as a country, the only real change is that my husband is now also working from home. He’s in his basement office, I’m on the top floor in my everyday office. We occasionally cross paths in the kitchen during a workday.

What I’m trying to say is that outwardly and logistically

my life has not changed AT ALL since the coronavirus outbreak. Everything for me should be business as usual.

And yet, everything has changed.

I’m an anxious mess. I’m exhausted all the time, focusing on work is harder than ever before, and I feel more drained than I have in years.

That is why I am here to tell you, friends and readers who are now working from home and beating yourselves up for feeling exhausted or unproductive all the time, no, you’re not lazy.

What you’re feeling is entirely normal, and completely reasonable. And here’s why: Dealing with constant negative messaging is not a small factor.

Over the last few decades, positive self-talk has been a main topic of motivational and inspirational speakers.

It’s a main topic because it’s a practice that works. The more you speak to yourself in a positive way, the more positively you feel about yourself.

This theory also applies to the flip scenario — the more negative messaging you receive in the run of a day,

the less good you’re going to feel about yourself and the world.

Social media is drowning in coronavirus content, messages of warning, panicked posts and things that just make us feel anxious and scared.

This results in us constantly feeling worried or burdened, and that feeling never really going away.

We truly underestimate how much energy it takes from us to be able to navigate and manage life when being bombarded with harmful, negative messaging at all hours of the day.

It’s no wonder we’re exhausted! Even if life feels normal in every other outward respect, our internal psychology is being tormented and constantly put down with each piece of negative messaging we consume throughout this crisis.

Additionally, there are a lot of subconscious concerns weighing heavy on the mind right now.

Really obvious negative messaging that we have a visual and tangible example of aside, there are also the subconscious (but in no way small) concerns that are swimming around in the back of our minds at all times.

My current ones look like this: I really hope my high-risk grandparents don’t get sick.

• I hope my community doesn’t put others at risk through their own ignorance and selfishness.

• I wonder if all of my clients are going to suspend services this week?

• Are the changes we’ve made to our budget going to be enough?

• What if my husband is laid off, and we can’t pay our mortgage anymore?

• I can’t carry our entire lifestyle on my already dwindling income because of this virus.

• In the last five visits I’ve made to grocery stores, I have not seen a single roll of toilet paper. Literally when is the next time I’m going to see a roll of toilet paper on a shelf somewhere?

• I really hope my friends in the US who are struggling right now are going to be okay, because this quarantine thing is no joke.

•

This very direct and visible/audible negative messaging is taking a real toll on us.

But so are the subconscious, unique worries that

25 May 2020

we’re each personally carrying based on their own specific circumstances. These are draining some of the last bits of energy we have left at the end of the day.

Everyone’s mental health is taking a significant blow right now.

Talk to anyone who struggles with regular mental health difficulties, and they’ll tell you the same thing: Trying to manage declining mental health is an incredibly exhausting existence.

I suffer from PTSD because of past trauma, and a constant undercurrent of anxiety is a normal in my life.

Most of the time, I can manage it quite well.

But when there are spikes in my PTSD, my anxiety is through the roof, I’m constantly trying to ward off panic attacks and the like… f*ck, that takes all of the energy I possibly have in me to deal with.

Even basic things like cooking become difficult on those days. Because all I’m trying to do in that circumstance is survive.

We are in survival mode. Survival mode is stocked full of adrenaline and being on high alert and constantly having to look over our shoulders. All of these things demand energy from us, and we only have so much energy in the bank for use every day.

And while we can message and call one another and hop on a video chat with loved ones, these days it really is different from usual. We can’t grab a coffee with a friend, or pop over to share a bottle of wine.

We’re missing out on really important and significant quality time with loved ones and our community. And that makes us feel quite lonely.

Things are really hard right now. And it’s okay to feel that way.

Final word.

For everyone out there who is working remotely when normally they would go to an office and are really struggling with that balance, you need to know that you’re not failing.

You need to know that what you’re doing to maintain a routine, look after your mental health and do all you can to keep yourself healthy and fed and taken care of is more than enough in this current circumstance.

On my really bad days with my PTSD, my only goal for myself is to do the bare minimum and survive the day until I go to bed. As long as I’ve gotten through my day, I go to bed proud of myself.

Because desperate times call for desperate measures.

And we are in desperate times right now.

You need to stop beating yourself up and recognize that you’re doing the best you can and you should be proud of yourself for that.

It’s okay to go to bed earlier than usual. It’s okay to feel a little melancholy right now. It’s okay to need to have emergency calls with friends because your mental health is really taking a toll.

All of these inner, psychological difficulties we’re now having to manage each day demand an exceptional amount of energy from us. We are not limitless when it comes to how much energy do we have in a day. We have a cap, and that’s it.

Once it’s used, there isn’t any left.

So be gracious with yourself during this time. Be gracious with your body and your mind as it deals with both physical and mental tolls which are a direct symptom of the current crisis that is taking place.

You don’t have to excel in everything you do right now.

It’s frankly unfair and unrealistic to expect that out of yourself. Right now, your main goal is to keep yourself safe and healthy, and to get through the day in one piece.

That may not sound like a very lofty goal, but coming from a person who has to navigate difficult circumstances now again with her own mental health, on the really hard days that is a substantial goal.

Breathe. Make a cup of tea or coffee. Turn on some soothing music. Text or call a loved one. Light every candle you have in your house. Have an afternoon nap.

Take vitamin D if you have it on hand.

And most importantly, be kind to yourself. Be gracious in your own self-messaging. Close your social media apps and open a book instead. Once every hour, stand outside for at least a minute and just soak up the sun. Remind yourself that you’re going to be okay, and that this will pass.

We’re going to get through this. On a global scale, we are unified in an act of solidarity of overcoming and navigating today’s circumstances.

You’re not alone in this. We’re in this together.

26 May 2020

I promise.

Original article from: https://medium.com/the-partnered-pen/youre-not-lazy-selfisolation-is-utterly-exhausting-df4695377db2

Review: “A Photo A Day” Online Event, April, 2020

by Cindy Knight In April we launched “A Photo A Day” photography challenge and WOW, what a response! Folks are really rising to the challenge to grab their phones and document their days. Here are a few from this month’s prompts!

#ADailyHabit

#BlackandWhite #Flowers

#Phone

#ADailyHabit #Hello #AboutMe

27 May 2020

#Fashion

#MyMoodToday

#Under

#BlackandWhite

#Sign #Colorful

28 May 2020

#Under

#BlackandWhite #Flowers

#IamReading

#MyMoodToday

#MyMoodToday

#Share

29 May 2020

Review: Beauty Topics Online Events with Kate Chirkova

by Beth Osowski Kate Chirkova, Mary Kay Beauty Consultant and Mercedes Benz Fashion Week Makeup Artist, presented live videos on the AWO Facebook page on April 7 & 16. With her friendly smile and genuine warmth coming through, Kate shared her time with us for some interesting beauty topics: massage and natural-look makeup.

We also had the opportunity to type in questions and Kate answered. If you weren’t able to join live, these videos are still available for you to view!

Massage

your forearms, and keep applying pressure in that direction.

In the video, Kate gives clear and easy-to-follow instructions. You can view the video any time, follow along and treat yourself to some nice relaxation.

Natural Look with Makeup

Before

The first topic was massage, and Kate showed us how to do head, neck, shoulders, hand and facial massages.

Kate shared that the head massage is good way to start your morning; it helps you wake up and can promote lymphatic drainage. The techniques don’t take a lot of time, and you can follow along with her in the video.

My favorite is the hand massage. In a typical day, you are holding your phone, writing, typing, cooking, cleaning, playing with your kids and more, and your hard-working hands appreciate a little love! Also, since we are washing our hands and using hand sanitizers frequently, our skin may be very dry, and you can use a hand cream during the massage to help moisturize. Kate recommends that for the massage, you start at your finger tips and work your way down toward

30 May 2020

After

The second topic was a natural makeup look, which is great for every day activities and can give you a nice boost of positive energy. Kate started off her presentation wearing no makeup, and she walked us through the steps, talked about options and answered questions.

In the comments section of the video, Kate listed the steps and the products she used. Some of the main steps were to create an even skin tone, to highlight the cheekbones, to draw attention to the eyes with liner, and to give a nice colour to the lips with a scrub followed by a balm.

Thanks, Kate, for taking time out of your evening to spend with us!

You can reach Kate on WhatsApp at +7 915 470 35 30. Delivery of Mary Kay products is available.

Meme Picks of the Month:

31 May 2020

Love and laughter - two of the strongest cures against many diseases and stress. As Coronavirus memes spread (and hopefully the disease not so much) we will be updating you with more of the funniest memes to help each other adjust to our new “normal�. Here are a few picks from the AWO Board:

32 May 2020

Your Peronallized Color Box is available at The Expat Salon now!

Dear AWO Members,

If you canʟt wait any more for the shutdown to be over, if your roots are screaming for help – we have a professional solution that should help you to feel yourself again.

From May 1, you can order at The Expat Salon your own Color Box that includes everything you need for a quality hair coloring. Our stylists will consult you on the color formula and will give you detailed step by step instructions.

Until the salon services will be available again the Color box will help you to stay safe and beautiful!

To order your personalized Color Box, please contact me through The Expat Salon WhatsApp +79067807437.

Kind regards, Kate Yakupova The Expat Salon General Manager.

Maly Patriarshy Pereulok, 3

www.expatsalon.ru www.facebook.com/Expatsalon www.instagram.com/expatsalon

33 May 2020

CHEF’S SPECIALTIES - ON YOUR TABLE! We are happy to share with you that the legendary hotel National has launched the delivery of the selected number of dishes specially crafted by hotel Chef Sergey Romanov. The menu includes 14 iconic dishes, including Lucien Olivier salad with quail and red caviar, as well as the famous beef Stroganoff made under the original recipe. The menu is available on the Yandex.Eda (Яндекс.Еда) service: https://eda.yandex/restaurant/ bar_aleksandrovskij_moxovaya_15_1

34 May 2020

Dear AWO members, The global spread of COVID-19 is affec�ng every one of us. The world is changing and we have to adapt to the situa�on, complying with self-isola�on requirements. We at Intermark are op�mis�c that the situa�on will get back under control soon and life in Moscow will be back on its normal course.

We have prepared some useful recommenda�ons for AWO member which we hope will help you stay safe and calm in this complex period.

1.First of all, comply with self-isola�on requirements. More days we stay at home, faster the situa�on will be be�er and all restric�ons will be li�ed. Right now not complying with the requirements is subject to fines and be considered an administra�ve offence.

How Intermark can support you: If you need advise on self-isola�on rules please contact our Help-line at +7 (495) 933-1204.

Follow Intermark Club website to get useful �ps how to spend self-isola�on period helpful and fun.

Also, follow our private Telegram channel and get all important COVID-19 updates in English.

2.Check your migra�on status. You should have ac�ve documents allowing you to

35 May 2020

stay and work (if necessary) in Russia as well as migra�on registra�on. Intermark recommends taking your passport and migra�on registra�on with you every �me leaving your house in �me of self-isola�on.

Please remember that the term during which HQS visa holders need to be registered is 90 days a�er arriving from abroad and 30 days in case of travelling in Russia and being registered (for example, at hotel).

How Intermark can support you: If your migra�on document (visa, work permit, migra�on registra�on or other) expires or is near to come to an end, Intermark could provide you with assistance with its renewal, as well as with help with any other migra�on issue.

3.Think about moving outside Moscow for some summer period. Dacha – a house in the country to spend some months in - is a concept familiar to all Russians. Given the travel restric�ons and self-isola�on rules, right now some of our clients are considering ren�ng houses in Moscow region. If this is something you consider keep in mind that the demand is super high right now and it’s be�er to start the search the sooner the be�er.

How Intermark can support you: Intermark has many variants of rental houses and will be able to find a good one for long or short term period.

4. In case of urgent need to leave your house, use only safe transport.

Using a metro, public transport and car sharing services could be not safe in this period. Use your own car or order taxi.

How Intermark can support you: If you need to leave your house, you can use Intermark car with a driver. Our corporate cars are being regularly cleaned and disinfected, and our drivers wear masks and disposable gloves.

Also you could order courier and goods transporta�on services. Please contact our Help-line to get more info on terms and condi�ons.

5. Use products delivery services, avoiding store visi�ng. If you have �me to wait delivery for 3 or 5 days, we recommend using online products delivery services.

How Intermark can support you: Intermark drivers could buy products in your favorite nearest store and provide a contactless delivery on the same day.

If we can make your self-isola�on period more comfortable, please write to us on relo@intermarkreloca�on.ru or call + 7 (495) 933-12-04.

Stay safe and posi�ve!

Intermark Team.

36 May 2020

US Dental Care’s fully equipped mobile clinic DENTABUS allows you to get your dental treatments wherever and whenever that is convenient for you.

If you are not comfortable with travelling to the city center, give us a call to get an appointment and let our dentists come to you!

How does it work?

Book today:

+7 (495) 933-86-86 For more information: www.DENTABUS.com

37 May 2020

1- Give us a call to make an appointment 2- US Dental Care doctors will come wherever and whenever that is convenient for you.

3- The dental treatments will take place directly on board, as our mobile dental office is equipped with all the tools (including X-ray machine) necessary to carry out dental treatments of any complexity.

AWO 2019 - 2020 Board Members:

Michele Kuhlen President

Kelley Jackson Special Events

Danielle Kuznetsov Salma Nurmohamed Vice President Secretary Spread Sunshine Coordinator

Irem Sunar Newsletter

Alla Anastos Membership

38 May 2020

Meg Aw Treasurer

Cindy Knight Social Media Website

Eugenie Kim Membership Chair

Beth Osowski Monday Updates

Annelize Smith FAWCO Representative

Photo Credits: Cover Photo: Melissa Askew on Unsplash Page 4: Kristine Cinate on Unsplash Page 5: Todd Trapani on Unsplash Page 18: Photos of Inspiring Women from

www.loc.gov/photos/ creativecommons.org/licenses/by-sa/3.0/

Page 24: Hamish Duncan on Unsplash Editor: Irem Sunar Layout Design: Irem Sunar iremsunar.com

Proofreader: Beth Osowski