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Fiber is your body’s natural guide to weight management – rather than cutting carbs out of your diet, eat them in their original fiber packaging instead

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Fiber is your body’s natural guide to weight management – rather than cutting carbs out of your diet, eat them in their original fiber packaging instead

Whole foods like unprocessed fruits, vegetables and grains are typically high in fiber.
Tanja Ivanova/Moment via Getty Images

Christopher Damman, University of Washington

Fiber might just be the key to healthy weight management – and nature packages it in perfectly balanced ratios with carbs when you eat them as whole foods. Think unprocessed fruits, vegetables, whole grains, beans, nuts and seeds. Research suggests that carbohydrates are meant to come packaged in nature-balanced ratios of total carbohydrates to fiber. In fact, certain types of fiber affect how completely your body absorbs carbohydrates and tells your cells how to process them once they are absorbed.

Fiber slows the absorption of sugar in your gut. It also orchestrates the fundamental biology that recent blockbuster weight loss drugs like Wegovy and Ozempic tap into, but in a natural way. Your microbiome transforms fiber into signals that stimulate the gut hormones that are the natural forms of these drugs. These in turn regulate how rapidly your stomach empties, how tightly your blood sugar levels are controlled and even how hungry you feel.

It’s as if unprocessed carbohydrates naturally come wrapped and packaged with their own instruction manual for your body on how to digest them.

I am a physician scientist and gastroenterologist who has spent over 20 years studying how food affects the gut microbiome and metabolism. The research is clear – fiber is important not just for happy bowel movements, but also for your blood sugar, weight and overall health.

Different types of carbs have different effects on the body.

Carbohydrates without their wrappers

Unfortunately, most Americans get the majority of their carbohydrates stripped of their natural fibers. Modern processed grains like white rice and white flour as well as many ultraprocessed foods like some sugary breakfast cereals, packaged snacks and juices have removed these fibers. They essentially come unwrapped and without instructions for the body on how much it should absorb and how it should process them. In fact, only 5% of Americans eat the recommended amount of carbohydrates with enough of their natural packaging intact. Guidelines recommend at least 25 to 30 grams of fiber a day from food.

It may not be surprising that lack of fiber contributes to diabetes and obesity. What is surprising is that the fiber gap also likely contributes to heart disease, certain types of cancer and maybe even Alzheimer’s disease.

One popular approach to mitigating some of the ill health effects of low fiber and high refined carbohydrates has been to limit carbohydrate intake. Such approaches include the low-carb, keto, paleo and Atkins diets. Each diet is a variation on a similar theme of limiting carbohydrates to varying amounts in different ways.

There is scientific backing to the benefits of some of these diets. Research shows that limiting carbohydrates induces ketosis, a biological process that frees energy from fat reserves during starvation and prolonged exercise. Low-carbohydrate diets can also help people lose weight and lead to improvements in blood pressure and inflammation.

That said, some keto diets may have negative effects on gut health. It is also unknown how they may affect heart health, some forms of cancer and other conditions in the long term.

Even more confusing, research shows that people with diets high in plant-sourced carbohydrates, like the Mediterranean diet, tend to lead the longest and healthiest lives. How can this be reconciled with studies that suggest that low-carbohydrate diets can benefit metabolic health?

Is a carb a carb?

The answer may have to do with the types of carbohydrates that studies are evaluating. Limiting simple sugars and refined carbohydrates may improve certain aspects of metabolic health, as these are some of the most easily digested and absorbed calories. But a more sustainable and comprehensive way of improving health may be increasing the percentage of unprocessed, more complex and slowly absorbed carbohydrates that come with their natural packages and instructions intact – those that have fiber.

These natural carbohydrates can be found in whole grains, beans, nuts, seeds, fruits and vegetables. They come in ratios of total carbohydrate to fiber that rarely exceed 10-to-1 and are often 5-to-1 or lower. Eating mostly whole foods is a simple way to ensure you’re consuming quality carbohydrates with the right ratios.

Person looking at vegetables in farmers market
Fruits and vegetables typically come in ideal total carbohydrate-to-fiber ratios.
Oscar Wong/Moment via Getty Images

But who doesn’t like to have a big bowl of pasta or cake with ice cream on occasion? Focusing on packaged processed foods that maintain carb-to-fiber ratios of at least as low as 10-to-1 or ideally 5-to-1 can help you make the best choices when picking more processed foods at the store. Take a look at the nutrition facts label and simply divide total carbohydrates by dietary fiber.

On occasions when you’re eating out or celebrating someone’s birthday, consider taking a fiber supplement with your meal. One pilot study found that a supplement containing a blend of fibers decreased the blood sugar spike – an increase in glucose levels in the blood that if too high can damage the body over time – after a meal in healthy individuals by roughly 30%.

Listen to your body

While almost all fiber is generally good for health in most people, not all fiber affects the body in the same way. Consuming a range of different types of fiber generally helps ensure a diverse microbiome, which is linked to gut and overall health.

But certain medical conditions might preclude consuming certain types of fiber. For example, some people can be particularly sensitive to one class of fiber called FODMAPS – fermentable oligosaccharides, disaccharides, monosaccharides and polyols – that are more readily fermented in the upper part of the gut and can contribute to symptoms of irritable bowel syndrome like bloating and diarrhea. High-FODMAP foods include many processed foods that contain inulin, garlic powder and onion powder, as well as whole foods including those in the onion family, dairy products, some fruits and vegetables.

Listen to how your body responds to different high-fiber foods. Start low and go slow as you reintroduce foods like beans, seeds, nuts, fruits and vegetables to your diet. If you have trouble increasing your fiber intake, talk with your health care provider.

Tools like this online calculator I’ve created can also help you find the highest-quality foods with healthy fiber and other nutrient ratios. It can also show you what proportions of fiber to add back to sugary foods to help achieve healthy ratios.

I wouldn’t endorse eating sweets all the time, but as my three daughters like to remind me, it’s important to enjoy yourself every once in a while. And when you do, consider putting the carbs back in their fiber wrappers. It’s hard to improve upon nature’s design.The Conversation

Christopher Damman, Associate Professor of Gastroenterology, School of Medicine, University of Washington

This article is republished from The Conversation under a Creative Commons license. Read the original article.

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I’m an economist. Here’s why I’m worried the California insurance crisis could triggerbroader financial instability

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theconversation.com – Gary W. Yohe, Huffington Foundation Professor of Economics and Environmental Studies, Wesleyan University – 2025-01-21 07:42:00

Gary W. Yohe, Wesleyan University

The devastating wildfires in Los Angeles have made one threat very clear: Climate change is undermining the insurance systems American homeowners rely on to protect themselves from catastrophes. This breakdown is starting to become painfully clear as families and communities struggle to rebuild.

But another threat remains less recognized: This collapse could pose a threat to the stability of financial markets well beyond the scope of the fires.

It’s been widely accepted for more than a decade that humanity has three choices when it comes to responding to climate risks: adapt, abate or suffer. As an expert in economics and the environment, I know that some degree of suffering is inevitable — after all, humans have already raised the average global temperature by 1.6 degrees Celsius, or 2.9 degrees Fahrenheit. That’s why it’s so important to have functioning insurance markets.

While insurance companies are often cast as villains, when the system works well, insurers play an important role in improving social welfare. When an insurer sets premiums that accurately reflect and communicate risk — what economists call “actuarially fair insurance” — that helps people share risk efficiently, leaving every individual safer and society better off.

But the scale and intensity of the Southern California fires — linked in part to climate change, including record-high global temperatures in 2023 and again in 2024 — has brought a big problem into focus: In a world impacted by increasing climate risk, traditional insurance models no longer apply.

How climate change broke insurance

Historically, the insurance system has worked by relying on experts who study records of past events to estimate how likely it is that a covered event might happen. They then use this information to determine how much to charge a given policyholder. This is called “pricing the risk.”

Many California wildfire survivors face insurance struggles, as this ABC News report shows.

When Americans try to borrow money to buy a home, they expect that mortgage lenders will make them purchase and maintain a certain level of homeowners insurance coverage, even if they chose to self-insure against unlikely additional losses. But thanks to climate change, risks are increasingly difficult to measure, and costs are increasingly catastrophic. It seems clear to me that a new paradigm is needed.

California provided the beginnings of such a paradigm with its Fair Access to Insurance program, known as FAIR. When it was created in 1968, its authors expected that it would provide insurance coverage for the few owners who were unable to get normal policies because they faced special risks from exposure to unusual weather and local climates.

But the program’s coverage is capped at US$500,000 per property – well below the losses that thousands of Los Angeles residents are experiencing right now. Total losses from the wildfires’ first week alone are estimated to exceed $250 billion.

How insurance could break the economy

This state of affairs isn’t just dangerous for homeowners and communities — it could create widespread financial instability. And it’s not just me making this point. For the past several years, central bankers at home and abroad have raised similar concerns. So let’s talk about the risks of large-scale financial contagion.

Anyone who remembers the Great Recession of 2007-2009 knows that seemingly localized problems can snowball.

In that event, the value of opaque bundles of real estate derivatives collapsed from artificial and unsustainable highs, leaving millions of mortgages around the U.S. “underwater.” These properties were no longer valued above owners’ mortgage liabilities, so their best choice was simply to walk away from the obligation to make their monthly payments.

Lenders were forced to foreclose, often at an enormous loss, and the collapse of real estate markets across the U.S. created a global recession that affected financial stability around the world.

Forewarned by that experience, the U.S. Federal Reserve Board wrote in 2020 that “features of climate change can also increase financial system vulnerabilities.” The central bank noted that uncertainty and disagreement about climate risks can lead to sudden declines in asset values, leaving people and businesses vulnerable.

At that time, the Fed had a specific climate-based example of a not-implausible contagion in mind – global risks from sudden large increases in global sea level rise over something like 20 years. A collapse of the West Antarctic Ice Sheet could create such an event, and coastlines around the world would not have enough time to adapt.

In a 2020 press conference, Federal Reserve Chair Jerome Powell discusses climate change and financial stability.

The Fed now has another scenario to consider – one that’s not hypothetical.

It recently put U.S. banks through “stress tests” to gauge their vulnerability to climate risks. In these exercises, the Fed asked member banks to respond to hypothetical but not-implausible climate-based contagion scenarios that would threaten the stability of the entire system.

We will now see if the plans borne of those stress tests can work in the face of enormous wildfires burning throughout an urban area that’s also a financial, cultural and entertainment center of the world.The Conversation

Gary W. Yohe, Huffington Foundation Professor of Economics and Environmental Studies, Wesleyan University

This article is republished from The Conversation under a Creative Commons license. Read the original article.

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How nonprofits pitch in before, during and after disasters strike

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theconversation.com – Vanessa Crossgrove Fry, Associate Research Faculty/Interim Director, Boise State University – 2025-01-21 07:41:00

Social Border Grill delivers food as part of World Central Kitchen relief efforts at an Eaton Fire temporary shelter in Pasadena, Calif., on Jan. 9, 2025.
Kirby Lee/Getty Images

Vanessa Crossgrove Fry, Boise State University

Los Angeles is reeling after fires of historic proportions raced through many communities in January 2025, destroying thousands of homes. The Conversation U.S. asked Vanessa Crossgrove Fry, an associate research professor and director of the Idaho Policy Institute at Boise State University, and an expert on sustainable management and nonprofit administration, to explain what role nonprofits can play in staving off disasters and dealing with them when and after they occur.

What’s the role of nonprofits when disasters strike?

They play a critical role by complementing government efforts and filling gaps in immediate and long-term recovery needs.

Collaboration is a hallmark of how nonprofits respond to disasters. These organizations often work alongside government agencies and private sector partners in coordinated efforts. This approach ensures that aid is distributed efficiently, directing resources where they are needed most.

Often, national groups lead efforts to establish emergency shelters, distribute food and water, and offer mental health support. In a best-case scenario, these large organizations partner with local nonprofits that are uniquely positioned to mobilize quickly, leveraging their deep understanding of community needs and established trust with residents.

In some disasters, especially large ones like the Lahaina, Hawaii, fire in 2023, nonprofits also act as coordinators. They make sure that volunteers, donations and other resources flow to people who need help.

Nonprofits’ flexibility and community-based networks enable them to respond to local challenges, such as supporting displaced families or addressing unmet needs in underserved areas. Beyond immediate relief, many nonprofits remain involved in long-term recovery efforts, assisting with rebuilding homes, restoring livelihoods and fostering community resilience.

Two women sit at a table crowded with food, but look desolate.
While surrounded by food donations, Evangeline Balintona, left, and her sister Elsie Rosales, sit inside a hotel-condo after they both lost homes in Lahaina to the wildfire, Sept. 1, 2023, in Kahana, Hawaii.
AP Photo/Marco Garcia

What do nonprofits do before disasters occur?

Nonprofits play a crucial role in disaster preparedness by working to reduce risks and build resilience.

In fire-prone regions like the Los Angeles foothills, organizations often focus on educating the public, helping residents understand fire risks and creating evacuation plans. They also implement fire mitigation strategies, such as spreading awareness about the importance of clearing brush and replacing wooden roofs.

Nonprofits also run community training programs, such as CPR certification or Community Emergency Response Team – CERT – training, or Sound the Alarm events to empower residents to respond effectively during emergencies.

With CERT training, a local fire department might equip volunteers to prepare for the hazards they’re likely to face in their communities. That kind of exercise empowers them with essential disaster-response skills, including fire safety and light search and rescue know-how. During Sound the Alarm events, smoke detectors are installed in vulnerable communities and residents get help creating evacuation plans.

Partnerships with government agencies, private companies and other nonprofits should ideally be in place before a disaster occurs to ensure a coordinated response when the time comes.

For example, nonprofits may establish agreements about setting up emergency shelters or accessing and distributing food supplies. They also build networks to ensure vulnerable populations – such as low-income residents, people experiencing homelessness, and those with disabilities – are included in disaster planning and response efforts.

Other roles include advocating for more funding for disaster preparedness and infrastructure, like wildfire-resistant construction or community-wide firebreaks – areas of cleared vegetation.

In some cases, nonprofits may help coordinate the use of government resources. For instance, Idaho Department of Insurance Director Dean Cameron recently drafted a bill that’s pending in the Idaho Legislature that would provide funding for homeowners to make fire mitigation upgrades on their property.

Additionally, nonprofits often develop detailed contingency plans for their own operations so they can continue to deliver services during a crisis.

Through these proactive measures, nonprofits help communities prepare for the worst while fostering resilience that can temper the long-term impacts of disasters.

What does the situation in LA have in common with what happens in Idaho?

Los Angeles and Idaho might seem worlds apart, but when it comes to handling disasters like wildfires, they face surprisingly similar challenges.

Both places grapple with dry seasons, rising temperatures and increasing invasive vegetation that amplify wildfire risks. Climate change is exacerbating these conditions, making fires more frequent and intense.

In Los Angeles, urban sprawl has expanded development into fire-prone areas, known as the wildland-urban interface. Similarly, Idaho has seen increased development in the wildland-urban interface surrounding Boise – where the population is surging.

This type of growth poses significant risks to both homes and lives as seen in Idaho’s 2016 Table Rock Fire and the more recent 2024 Valley Fire.

In addition, wildfires in Idaho’s forested and rural areas put not only people and infrastructure at risk, but can impact valuable grazing land, as occurred in the 2024 Wapiti Fire.

In both regions, balancing the demand for housing with the need for fire-resilient planning and mitigation measures is a critical challenge.

Another shared concern for nonprofits in Idaho and California is ensuring that vulnerable populations receive enough support during and after disasters. In both urban and rural settings, people experiencing homelessness, low-income families, and those in remote areas may have a lot of trouble evacuating, accessing resources and rebuilding after disasters.

Firefighters spray down the rubble of burned homes.
A firefighter from Idaho sprays down the rubble of homes demolished by the Eaton Fire in Altadena, Calif., on Jan. 15, 2025.
Photo by Frederic J. Brown/AFP via Getty Images

What are some common misconceptions about nonprofits in disasters?

Many people tend to think that nonprofits only provide immediate relief, such as food, shelter or medical care. While these services are critical in the early stages of a disaster, many nonprofits also focus on long-term recovery and rebuilding efforts.

Nonprofits may help communities rebuild homes, restore livelihoods or address emotional trauma months – or even years – after a disaster occurs.

There is also a tendency to overlook the role of local nonprofits. High-profile national organizations often command the public’s attention, but local nonprofits are often better positioned to address community-specific needs and work directly with vulnerable populations.

These misunderstandings can lead to the underfunding – and underappreciation – of local nonprofits.

Should people still donate to established organizations?

There are more ways to give to people experiencing a crisis than there used to be.

You might hesitate to donate to large nonprofits after a big disaster like the Los Angeles fires, for several reasons. Maybe you’re concerned about transparency or the group’s effectiveness. It might feel less personal to you than giving money, say, to a GoFundMe campaign.

I think that people should still consider donating to large and established organizations, but I also believe that it’s important to do so thoughtfully. Large nonprofits, such as the American Red Cross or Salvation Army, often have the infrastructure, expertise and logistical capacity to mobilize quickly and scale their operations to address disasters effectively.

These organizations also maintain established relationships with government agencies, local nonprofits and international partners. Those networks facilitate coordinated responses that smaller or newer groups might struggle to achieve.

However, the emergence of giving options, such as crowdfunding platforms, grassroots campaigns and community-based nonprofits, has expanded opportunities for individuals to direct their support to specific causes or populations. These avenues can make a big difference, particularly when donors want to address local or niche needs. Still, newer or less established groups may lack transparency or accountability.

Established organizations tend to have robust financial oversight and accountability systems in place. They are often better equipped to address not only immediate relief needs but also long-term recovery efforts, which smaller or informal groups may not have the capacity to support.

To be sure, it’s always wise to do some research before giving money to a cause of any kind.

Ultimately, the choice depends on your own priorities. Do you want to support immediate relief, contribute to systemic solutions or help a specific community?

By donating to both large organizations and local efforts alike, you can maximize your impact and help ensure everyone in a community gets support. And that’s important, especially after a disaster as big as the Los Angeles wildfires.The Conversation

Vanessa Crossgrove Fry, Associate Research Faculty/Interim Director, Boise State University

This article is republished from The Conversation under a Creative Commons license. Read the original article.

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Luce, a cartoon mascot for Catholic Church’s 2025 Jubilee, appeals to a younger generation while embracing time-honored traditions

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theconversation.com – Virginia Raguin, Distinguished Professor of Humanities Emerita, College of the Holy Cross – 2025-01-21 07:38:00

The Vatican introduces Luce at the Lucca Comics and Game convention in 2024.
https://www.youtube.com/watch?v=uKiGMGkc0xk screenshot via Wikimedia.com, CC BY

Virginia Raguin, College of the Holy Cross

Luce, the anime-inspired official mascot for the Catholic Church’s 2025 Jubilee, whose name means “light” in Italian, has been getting a lot of attention on social media. Some people love the cartoon and find her “cute,” but a few others consider her “unsuitable” and even “repugnant.”

The Vatican introduced Luce at a comics convention in Italy, with the goal of engaging young people and speaking about the theme of hope.

Designed by Simone Legno, the mascot with big blue eyes and blue hair, and rosary beads around her neck, represents a Catholic pilgrim. She is dressed in pilgrimage garments that were standard attire throughout the centuries. Her badge, the Pilgrimage of Hope, identifies the 2025 Jubilee. It shows blue, green, yellow and red figures embracing a cross that ends in an anchor at the base, a symbol of hope. The figures form an outline of a ship sailing over the waves, evoking images of travel.

I have long been interested in the central role played by pilgrimage in many faith traditions, culminating in an exhibition and book, “Pilgrimage and Faith: Buddhism, Christianity, and Islam” in 2010. Luce brings a contemporary perspective to the time-honored Christian pilgrimage tradition.

Pilgrimage symbols

The symbols that Luce carries serve as a reminder of the origins of Christian pilgrimage, which began with visits to the Holy Land, the place where Christ lived his life.

This pilgrimage was documented by a person who came to be known as the Anonymous Pilgrim of Bordeaux. He wrote in his diary “The Bordeaux Pilgrim” in 333 about his trip to the Holy Land when the basilica of the Holy Sepulcher, the site where Jesus was buried and is believed to have resurrected, was still under construction.

Luce carries symbols that have been associated with pilgrimage in Europe since the 12th century, particularly those connected to the shrine of St. James in northwestern Spain.

This Holy Land pilgrimage built a tradition of Christians not just visiting the holy sites but also returning with tangible souvenirs, such as a stone from the Holy Land, water from a well, or even a piece of cloth or a statue that touched Christ’s tomb. A sixth-century painted box now in the Vatican contains bits of soil and stones as souvenirs of places in the Holy Land.

A painting of a saint with a halo around his head and a staff in his hand.
St. James, depicted as a pilgrim on a stained-glass window at the monastery of Wettingen, Switzerland.
Virginia Raguin, CC BY

The pilgrimage to honor St. James, one of Christ’s apostles, whose tomb was believed to have been found in northwestern Spain, became popular in the early 12th century. The pilgrimage route was called the Way of St. James, Camino de Santiago de Compostela. The pilgrimage guided the faithful through several routes across Spain, France and Portugal, culminating in Santiago de Compostela in Galicia, in the north of Spain.

The itinerary of the journey, written in 1137 by an anonymous Frenchman, names natural landmarks, local customs and specific churches built to honor different saints. Along this route flowed artistic, economic and cultural exchanges. As was customary, pilgrims who returned after visiting St. James’ tomb adopted an emblem. Since the shrine was close to the sea, James’ symbol became a scallop shell that pilgrims wore to demonstrate their achievement.

Pilgrims were proud of these voyages that entailed much physical hardship as well as devotion. In the church of Santa Prassede, Rome, Giovanni de Montpoli, who describes his trade as preparing medicines, commissioned a 13th-century tomb slab showing himself as a pilgrim. He is dressed in a pilgrim’s fur overcoat to repel rain and retain warmth. He carries a staff and wears a wallet slung over his shoulder. A scallop shell adorning his broad-brimmed hat indicates that he had traveled to Compostela.

The popularity of the pilgrimage to St. James persisted through the Renaissance, supported by pilgrimage fraternities that helped people find companions for the journey and stay connected with each other after they returned. Sometimes subgroups of the fraternity even sponsored pilgrimage-related art such as a stained-glass window.

Evidence of such activities is seen in the monastery of Wettingen, near Zurich in Switzerland. St. James is depicted as a pilgrim in a stained-glass window dated 1522, donated by a Hans Hünegger and Regina von Sur. He wears a cloak and a hat decorated with pilgrim badges.

Pilgrim badges

A stained glass window depicts two men, each holding a staff, with one gazing up at the sky.
St. Louis of France wears scallop shell pilgrim emblems, Sainte-Clotilde, Paris, 1855.
Virginia Raguin, CC BY

By the middle decades of the 12th century, metal pilgrim badges were produced at low costs. They were soon available at shrines throughout Europe. Each pilgrimage location had its own distinctive badge.

Santiago’s scallop shell remained a universal pilgrim emblem over the centuries. A 19th-century stained-glass window in the church of Sainte-Clotilde in Paris shows 13th-century French King Louis IX – the only French monarch to be named a saint – with scallop shells on his cloak, even though his pilgrimage was to Jerusalem, not the shrine of Santiago.

A sketch of a man on a white marble slab.
Tomb slab of Giovanni de Montpoli, late 13th century, church of Santa Prassede, Rome.
Virginia Raguin, CC BY

Sometimes the Supper at Emmaus, when Christ met two disciples after his resurrection, was depicted showing the disciples as contemporary pilgrims.

One of the most memorable examples is Caravaggio’s painting from 1601, in the National Gallery in London, showing an astonished apostle wearing a scallop shell on his vest.

Luce, the pilgrim

Luce continues, as well as transforms, these traditions. In her large eyes gleam two scallop shells that reflect this thousand-year-old symbol. Like Giovanni de Montpoli in Rome, she wears a coat that shields her from the elements and she carries a staff. The yellow of the cloak references the color of the flag of Vatican City.

Like the 16th-century Swiss image of St. James, she wears a pilgrimage badge, this one proclaiming the Pilgrimage of Hope of the 2025 Jubilee. Her muddy boots indicate outdoor hiking, with which any young person can identify. She is depicted as female, representing all people, not just women.

Drawn in a contemporary and globally popular style, she suggests an openness to new encounters across the world.The Conversation

Virginia Raguin, Distinguished Professor of Humanities Emerita, College of the Holy Cross

This article is republished from The Conversation under a Creative Commons license. Read the original article.

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