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Take Control of Seasonal Allergies

Living with allergies can be difficult, and unfortunately, allergies are extremely common. It’s estimated that as many as 50 million people in the U.S. experience allergy symptoms, including nasal congestion, sneezing, sinus pressure, eye irritation and even asthma for severe allergy sufferers. Allergic reactions are triggered by many different types of allergens, like pollen, which are worse seasonally when particles are released from trees, weeds and grasses. Pollen can even travel long distances through the wind, so you don’t need to live near trees that trigger your allergies to be affected by their pollen. No matter what type of pollen that affects you, these tips can help get your allergies under control:

Limit your time outside – Stay indoors at times when pollen counts are highest. It also helps to know what pollen triggers your allergies. Pollen is typically highest from 5 am to 10 am and on windy days.

Find out pollen counts in your area – You can look up pollen counts in your area. Click here to look up counts by zip code.

Stay indoors on hot, dry days – Pollen is more likely to be in the air on hot days and on the ground on cooler, wet days.

Wear a mask when working outside – It can help while gardening or doing other yard work. You may want to avoid mowing the lawn if you are experiencing allergy symptoms.

Change your clothes after spending time outside – Pollen may have been picked up on your clothes when you were outside. For severe sufferers, showers are recommended to remove pollen that may have collected in your hair and skin.

Keep your home clean – Frequent vacuuming can help. Be sure to change your air conditioning filters often.

Keep windows closed – This will limit the amount of allergens that enter your home. The same thing applies to your car.

Wash your hands frequently – This can especially help if you have a pet, as they can bring in pollen they have been in contact with outside.

Consider allergy medication to treat symptoms – Antihistamines reduce or block histamines – the chemicals the body makes when allergic reaction is triggered. Many medications are available over-the-counter. If you’re not sure which medication to use, be sure to consult with your doctor, especially if you have other health conditions.

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Heart Month – Take Care of Your Heart

February is a month all about the heart -- and not just through showing appreciation for friends and loved ones on Valentine’s Day. It’s a time to recognize the importance of heart health during American Heart Month. Cardiovascular disease is the number one cause of death among men and women in the United States. There are a number of risk factors that contribute to developing heart disease including age, gender (men are at more risk), family history, smoking, poor diet, obesity, hypertension, high cholesterol (LDL), diabetes and lack of physical activity. Here are some strategies that can help you prevent heart disease:

Stop smoking – Smoking puts you at significantly more risk of developing heart disease. The chemicals in tobacco can damage the heart and narrow the arteries, which can lead to a heart attack. If you are a smoker, it’s not too late to make a difference. Quitting will reduce your risk to the level of a nonsmoker in about five years.

Regular exercise – A sedentary lifestyle puts people at greater risk of heart disease. Getting at least 30 minutes of moderate to intense physical activity most days a week will strengthen your heart and cardiovascular system, improve your oxygenation, as well as help you reduce body fat, increase strength and lower blood pressure. So sit less and get that blood pumping.

Heart-healthy diet – A diet rich in fruit, vegetables, whole grains and certain types of fish, like salmon, can help you stay healthy and manage your weight. Be sure to limit fat intake like saturated, polyunsaturated, monounsaturated and trans fat, which can be found in foods like red meat, dairy, fried foods, packaged foods and bakery product.

Lose Weight – An unhealthy weight puts strain on your heart and increases your risk factors for heart disease, stroke and diabetes. BMI numbers of 25 and higher can be associated with higher blood fats and blood pressure. If you need to lose weight, don’t be discouraged. Simple lifestyle changes can make the difference toward your weight goals.

Sleep – Believe it or not, getting a good amount of sleep each night not only reduces tiredness, but also helps reduce your risks of obesity, high blood pressure and heart attack. In fact, insomniacs who take longer than 14 minutes to fall asleep face an even greater risk of hypertension, according to the American Heart Association. Try to reduce stress and get some good sleep - 7 to 9 hours a night is recommended. If you’re a night owl, you may have to adjust your schedule to make sure you get plenty of rest each night.

Health Screenings – Make sure to check your blood pressure and cholesterol levels regularly. Untreated hypertension can cause hardening and thickening of arteries, which narrows the vessels, while high cholesterol can cause plaques in the vessels. Having a diabetes screening is a good idea also, since the disease can put you at significantly more risk of developing heart disease. If you’re not sure if you are at risk for heart disease, talk to your doctor.

Sources: Heart.org; Mayo Clinic.org

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Keep Your Resolutions on Track

The new year, for many, means making resolutions. But in reality, most don’t keep their resolutions. One reason might be that the resolution is too difficult to keep. Making resolutions is a good idea, but keeping them realistic may make it easier to achieve. For instance, if your goal is to lose weight, try making small adjustments at a time. Weight loss may be necessary, but generally a goal of leading a healthier lifestyle may be in order. Diets tend to be short lived for a reason. Here are some tips that may help you keep your weight loss resolution:

Change Your Eating Habits

It’s not just the quantity of what you eat that makes a difference, it’s also what you eat. A healthy diet with protein, fruits and vegetables is essential to staying on track. If it becomes a habit, you’ll be more likely to stick with it. Make sure you eat the food you actually like. You may want to play around with different recipes.

Watch Your Snacks

Be savvy with your snacking. Try to stick with healthier food in general, but if you do eat crackers, chips or other unhealthy snacks, be sure to eat small quantities. Try pouring them into a small bowl. This will help you avoid eating too much out of the package. Be sure to check the serving size on the box.

Control Your Serving Size

In reality, Americans eat way too much food. The serving size at restaurants is typically not for one. Over time, we have all starting eating close to double what people ate at each meal within the last 50 years. In fact, the plates used to be smaller. Try using the salad plate at meals. It will help you slim down your portion.

Drink Lots of Water

Drinking water before a meal will help fill your stomach and you’ll be likely to eat less. This helps between meals too. Sugary drinks are a vice that many of us have – and the calories add up fast. Replace juice, sodas, sweet tea and coffee drinks with water.

Cheat Occasionally

Treating yourself to your favorite food or drink, even on a diet, isn’t always a bad thing. Moderation is key, of course; but occasional splurging can help you to not feel deprived and more likely to stick with your diet.

Keep Your Eye on the Prize

No matter what your resolution is, plan on treating yourself to something special when you reach your goal. Remind yourself why you have the goal in the first place. It may motivate you to stick with it – plus it will give you an excuse to treat yourself to something special. You deserve it.

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Dealing with Holiday Stress

The holidays are joyous time filled with special moments with family and friends; however, for many people, the holidays can be stressful and hectic. Dealing with the hustle bustle while shopping in crowded stores, worrying about how to stay on a budget, and the hassle of entertaining can cause stress during an already busy time. No matter the reason for the stress, here are some tips that may help alleviate some tension this holiday season.

 

  • Plan ahead – Get organized. Make a plan for holiday shopping. Try not to put off shopping for gifts until the stores are overcrowded and there is limited supply. Planning ahead for holiday meals works too. Don’t wait until the day before your event to buy food. Shopping at off-peak hours or online is a plus for avoiding crowds.
  • Ask for Help – Don’t be afraid to ask family or friends to bring a dish to share with others. You may want to do it all yourself, but one less side dish or dessert will save your time and money. Even if your family member doesn’t cook, they can buy already prepared items in grocery stores.
  • Just Say No – It’s easy to overextend yourself during the holidays. Parties and special gatherings can be fun, but can also lead to added stress. Plus, it can contribute to overconsumption of food and drink, which can lead to weight gain. The holidays are already a difficult time to manage weight with all the holiday treats and fattening meals. That doesn’t mean you have to avoid parties all together, just be selective.
  • Volunteer – A great way to relieve some stress is to volunteer. Helping others in their time of need can bring you joy and take your mind off other concerns. There are many opportunities to give back this time of year when many families can’t afford food or gifts for their loved ones.
  • Plan Family Time – One thing that can help during the busy holidays is to take the time to do something with your family. It doesn’t have to be expensive. Looking a Christmas lights in neighborhoods or window shopping can be fun for everyone and can even set new holiday traditions.
  • Take a Break – Find time to do something you love. You can spend some time on a hobby or treat yourself to a spa treatment. The time off will renew your spirit.
  • Be Grateful and Enjoy – Take the time to be grateful for all you have. Misery and gratefulness don’t work together. Although being around your family can be trying at times, it’s those special moments together that make lasting memories.
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Managing Diabetes

November is National Diabetes Month, a time to build awareness for the prevention and management of this disease which impacts 29 million adult and children in the U.S. This number is expected to grow as it is estimated that 79 million people have prediabetes and are at risk for developing the disease. Although it can be troubling for you or your loved one to have diabetes, managing the disease can help to promote a long, healthy life. Here are some things you should know about diabetes:

Blood Glucose

Besides taking your medication on a regular basis even when you feel well, keeping track of your blood glucose level is necessary to avoid diabetic reactions. These reactions can occur if blood sugar levels get too high or too low. Common reactions include mood or emotion changes, blurred vision, headache or decreased mental awareness. If these symptoms are left untreated, it may lead to a seizure or unconsciousness. Learn more about diabetic reactions. [http://www.livestrong.com/article/98743-symptoms-diabetic-reaction/.]

Healthy Diet and Exercise

No matter which type of diabetes you have, understanding how different foods affect blood glucose is crucial part of disease management. You should eat a well-balanced diet. Keep track of your carbohydrate intake, as it can contribute to how much insulin is in your body. Many people try to eat no more than 60 grams at each meal. Be sure to read food labels for the total grams of carbohydrates from sugar, starch and fiber. Sugar doesn’t have to be avoided all together. Small amounts of sugar can be substituted for other foods containing carbohydrates in your diet. Don’t forget to exercise; it helps your muscles use sugar for energy, as well as helps your body use insulin more efficiently. Exercise can actually lower your blood sugar level. Be sure to talk to your doctor about what exercise is right for you.

High Blood Pressure or Cholesterol

Having diabetes also means you are at higher risk for heart attack and stroke. You can prevent a heart attack or stroke by controlling the ABCs of diabetes. Learn More [http://ndep.nih.gov/i-have-diabetes/KnowYourABCs.aspx] Have an A1C test (average blood glucose) at least twice a year. Be sure to monitor your blood pressure and cholesterol. To help reduce high levels, avoid food high in fat and sodium, stop smoking and maintain a healthy weight.

Resources for Diabetes Information

American Diabetes Association -- www.diabetes.org
National Diabetes Education Program -- http://www.ndep.nih.gov/partners-community-organization/nationaldiabetes- month/2014.aspx
Center for Disease Control -- http://www.cdc.gov/Features/LivingWithDiabetes/
Mayo Clinic -- http://www.mayoclinic.org/diseases-conditions/diabetes/in-depth/diabetes-management/ART- 20047963

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Instilling Confidence in Kids

As a parent, we want our kids to stand strong and be confident in who they are, but in reality, kids are still developing confidence throughout their teen years. In fact, insecurity is considered normal during youth. Many kids go through times when they feel insecure and don’t recognize their own self-worth, and it can be hard for parents to watch kids go through this struggle. Knowing confidence is key to our kids’ success with academic performance, social interaction, willingness to try new things, relationship development and ability to resist negative pressures, leave us as parents wondering what we can do to help instill confidence in our kids. The good news is - there are some things parents can do to help kids along the way to help boost their confidence and avoid excess insecurity.

  • Listen: Kids may say things like “I’m not attractive or smart…I have no talents” or the opposite “I have lots of friends …so why do I still feel bad about myself?” No matter the social status, most kids go through tough times. Don’t dismiss these comments. Acknowledge their concerns and let them know they are not alone in their feelings. Open conversations may provide insight into the source of their feelings and will encourage kids to come to you in the future for support.
  • Sympathize: Let them know you understand what they are going through feels bad. Don’t minimize their pain. Talk to them about your memories of similar feelings or situations. Discuss how other go through the same thing. Even the most confident kid has his or her struggles.
  • Build Them Up: Every kid has something they are good at. Recognizing this can go a long way to building confidence. Complements on things like their artwork, skill at playing an instrument, performance in a play, sports or other activity will help kids feel good and help boost their self-confidence. Even if your child’s skill level is not there, it’s important to recognize their efforts. You can also build them up in other areas, like relationship skills. Recognize when they are being a good friend or sibling. Even praise for picking up litter lets them know that their efforts did not go unnoticed and that caring about the environment is a worthy cause they should be proud of supporting.
  • Give Positive Feedback: Not all kids make good grades in every class. Let them know that getting a bad grade in one class doesn’t mean they are a bad student overall. They may just have to work harder in that subject. Point out their strengths and how well they are doing in other subjects. Remind them that with more effort, they can do well. On the other hand, there are times when kids need help. A perpetual state of frustration with school performance can lead to confidence issues, so get help from teachers or tutors when needed.
  • Be a Good Role Model: How you treat yourself is noticed by our kids and can become the standard for their behavior. If you are overly pessimistic, a perfectionistic or hard on yourself, your child may model this behavior. Talk to kids about your struggles and your achievements. This will let kids know that you value yourself -- a healthy behavior for kids to model.
  • Encourage Individuality: Being different can be difficult. Kids in particular tend to want to be just like everyone else. Encourage your child to branch out and develop different interests from their group of friends. They may actually find their talent in new areas. Plus, the act of branching out may instill a sense of pride in your child.

Websites: http://kidshealth.org/parent/emotions/feelings/self_esteem.html; http://www2.ed.gov/parents/academic/help/adolescence/part8.html; http://www.livestrong.com/article/138160-signs-lack-self-confidence/

Books: Being Me: a Kid’s Guide to Boosting Confidence and Self Esteem by Wendy Moss; 501 Ways to Boost Your Child’s Self-Esteem by Robert Ramsey.;Don’t Sweat the Small Stuff for Teens by PH. D. Richard Carlon; Chicken Soup for the Teenage Soul by Jack Canfield; I’m Gonna Like Me: Letting Off a Little Self-Esteem by Jamie Lee Curtis.

Websites with expanded book listings: http://www.parentbooks.ca/Self_Esteem.html and http://www.tellinitlikeitis.net/2008/08/books-on-building-self-confidence-in-children-and-teens.html

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To Selfie or Not to Selfie

“Selfie” is the new trendy word. The Oxford dictionary defines a selfie as a photograph that one takes of themselves and shared via social media. Sites like Facebook, Instagram, Twitter, Google+ and Snapchat are great vehicles for people to share their selfies with friends and relatives. It seems like everyone these days is posting selfies, even celebrities! However, posting selfies can actually have a negative impact, particularly among women and teens.

According to a study from the U.K.’s University of Birmingham, the more a person posts selfies, the less close their friends feel about them. In other words, too many selfies can actually alienate friends. A selfie (photo of just self) can be viewed differently than a selfie with group of friends included in the photo. Too many selfies can be viewed as self-focused, while frequent selfies with friends can make other people feel left out. Most adults can handle this well, but it can be troubling for some women and teens in particular, who are in the midst of figuring out who they are and often times already dealing with social pressures. It’s important to help teens understand that too many selfies with friends can sometimes cause more harm than good, as it demonstrates exclusivity – even if this is not intentional. An alternate solution may be sharing photos via text or photo sharing websites.

Talking with teens about their selfies, as well as how they feel about their friends’ selfies, may be a necessary conversation, especially at a time when they are building self-confidence. Selfies can lead to too much emphasis on the “likes” or comments a post receives, which depending on the results, can negatively impact self-confidence. This can affect adults too.

So this begs the question, should people stop taking selfies? Not necessarily. Just remember the quantity can have the reverse effect than what was intended. The old adage “less is more” really applies. This doesn’t mean avoid posting selfies all together, but realize that frequency should be a major consideration.

Source: http://epapers.bham.ac.uk/1723/1/2013-03_D_Houghton.pdf

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Dealing With Empty Nest Syndrome

We’ve been preparing for it for years…the time our kids leave our home. It’s great that they are off to college, but after the last child leaves, it can be saddening to parents. As we all know, parenting is bittersweet. We love raising our kids and have spent years getting them ready to be responsible adults, but now that they are actually gone, the house seems empty. We no longer feel needed in the lives of our children.

Coping with an empty nest is something every parent faces. With so many years spent focusing on our children, it can be difficult to move into the next phase of our lives. According to the Mayo Clinic, parents dealing with empty nest syndrome experience a sense of loss that might make them vulnerable to depression, alcoholism, identity crisis and marital conflicts. If you are dealing with a sense of loss due to empty nest syndrome, take comfort in knowing the next stage can actually be rewarding. Here are some tips to help you cope:

  • Take Time for Yourself - Now that you don’t have to keep up with your child, you can unwind and enjoy more time for yourself. You may find you actually enjoy the more relaxed schedule. Do something you love that you didn’t have as much time to do before, even if it’s a simple as reading a good book or going to the movie.
  • Stay Connected - Keeping in touch with your kids will help with the feeling of loss. Using Skype or Face Time can help you stay connected, but be careful not to do it too often. Your child is also adjusting to the transition of being away from home. Consider setting a day each week that you and your child can talk.
  • Seek Support - Talking to friends, family or professionals may help. Don’t be afraid to be open with others who have gone through the same situation. They may have insight into ways that helped them cope.
  • Keep a Positive Attitude - Over time, you will adjust to the change. Try to stay positive. Exercise is one way to lift your spirits. Adding more exercise to your routine can help your body and spirit. You may even find you enjoy your new routine.
  • Keep Busy - Finding new interests can help. You may even decide to delve back into something you’re passionate about. Volunteering or attending classes may help you determine what you love. If you didn’t work when raising your kids, you may find a new job is a much needed distraction and a way to develop new relationships, as well as areas of interest.
  • Rekindle Your Relationship - Raising children takes time and focus away from a marriage. Now you have more time alone with your spouse – without distractions. Most couples experience higher levels of marital satisfaction once they have more time and energy to devote to their relationship

Sources: HowStuffworks.com [health.howstuffworks.com/wellness/aging/empty-nest/5-empty-nest-adjusting-tips. htm#page=3]; www.mayoclinic.org [http://www.mayoclinic.org/healthy-living/adult-health/in-depth/empty-nestsyndrome/ art-20047165?pg=2]

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Tips on How to Be a Successful Entrepreneur

Once you make the decision to becoming an entrepreneur, you may wonder how to do it successfully. Taking risks is extremely important. Starting a new company is a big step, but the rewards are great if you can succeed. You must be willing to fail. The first time you may not succeed, but you have to pull yourself back up and persevere.

Luck has something to do with it, but the harder you work the more successful you will be. Hard work creates opportunities. It’s important to be consistent. Keep trying with your new product or business model. The more you try, the more likely your idea will take off.

You should never stop learning. Keep reading and learning from others. You may draw inspiration. Don’t be discouraged by what others tell you. Many may tell you your idea is not a good one. They may give you a reason why something can’t be done or won’t work, but don’t listen and continue to believe in yourself. Be sure to think outside the box. Successful entrepreneurs often overcome obstacles about a perception of a new product. For instance, baby carrots are extremely popular and were developed as a way to utilize a somewhat misshapen part of the carrot that was being thrown away. Now, baby carrots are the number one produce item sold nationally. Innovation is key to success. You may find inspiration in unexpected places.

Once you are successful, don’t forget to give back. Sharing the rewards with others will go a long way. You can get involved in the community using your time and talent. You may even make a connection while you are volunteering.

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Raising Kids that are Money-Savvy

Raising children is a tough job. It is even harder to instill the right values. Teaching your children to be smart about money is one of the best life lessons you can give them. If they learn how to manage money early, they are less likely to fail financially later in life, which can be a problem when kids are in college or just starting out. If you help them learn smart money habits, it will help your kids (and you too). Here are some tips:

  • Savings: Encourage your children to save money. Let them see how much things cost. Children may surprise you. If they see that an item they have been begging for is $30, they may actually decide the item is not worth it. If they do not have enough money to buy the item, do not buy it for them. It may be difficult to leave the store with a disappointed child, but it will help teach them to save. Encourage your children to save 10% for giving. Teaching your kids early on in their lives to give back to others will help them to continue this tradition later. Giving to others feels good and helps people to think outside themselves.
  • Allowance: If your children can earn money for chores, it will instill good work ethic and allow them to actually have some spending money. If they don’t ever have money, then they won’t learn the importance of budgeting and saving. They may even find they want to do more chores to earn more – which is good for all parties involved. You don’t have to pay a large amount of money, but it’s nice for kids to know they will earn money for their hard work in the household. Don’t pay them for chores they don’t complete. You may get some arguments about why their sister is getting more allowance, but the behavior (or lack of) will not likely be repeated.
  • Let Them Fail: Don’t be afraid to let your children fail. They may blow all their money at the first store they see at Disneyland, but then they will have to suffer through the rest of the day without any spending money. Teaching your child to budget is a great lesson to learn early in life. A younger child may need more guidance on how to budget (you may just have to say no), but by the age of 8-10, depending on the child, they can start to make better choices on their own.
  • Set Good Examples: The best lesson, of course, comes from the parents. Talking to children about not putting yourself in debt to get something you can’t afford is a valuable lesson. We need to set good examples ourselves. Having an open conversation about not buying an item because you can’t afford it may go a long way later.
  • No Credit Cards: Talk about the use of credit cards and how it is best to pay them off each month or use a debit card to avoid costly interest. Once a teen is in college, it’s best to give them a debit card - there are spending limits and it forces teens to budget. Using debit cards teaches them not to accumulate debt, which can be a significant problem with college kids. It’s best to have them start off in life with as little debt as possible. Many may actually have college loans to pay off and adding even more debt may be too much for them to handle, especially with the limited earnings they may have with their first job.
  • Paying for Cars: Keeping in line with no debt, paying for cars in cash is best. This way, interest and car payments can be avoided. Even adults admit car payments can cause stress. The average car payment can run about $500 a month. If your child can save up and pay cash for a car, they will have more money to invest or save. Plus, if they actually save up that much money, it will give them a huge sense of accomplishment. Adults should set good examples and buy cars with cash too; however, all financial options must be considered. If we can get a loan with no or low interest rates, a loan may still be a good idea. Talk with your children about financial options -- the education will help put them on the path to a good financial future.

Source: Woman’s Day – April 2014