Cascia Talbert's Blog, page 56

Why You Should Add Phytonutrients to your Diet

by Susan Bowerman, M.S., RD, CSSD, CSOWM, FAND – Director, Worldwide Nutrition Education and Training, Herbalife Nutrition

Creating healthy, balanced meals for kids can be a challenge when there are so many food options to choose from.  But there’s a simple way to make sure that kids – and adults – are getting a healthy balance of nutrients… and the magic word is COLOR.

Phytonutrients are natural compounds found in plant foods like vegetables, fruit, whole grains and legumes.  Many of these compounds are the pigments that give these foods their vibrant colors, and they also help to promote health. Many phytonutrients, for example, act as antioxidants which help to protect cells from damage that naturally occurs during everyday metabolism.

About 90% of Americans don’t eat enough fruits and vegetables, according to a report from the CDC. Eating between 5-9 servings of fruits and vegetables, as recommended by experts, is a difficult task for many families who often find themselves juggling work, their kids’ schedules, and household chores that can leave many to opt for the fast-food drive-thru option. However, the majority of these foods are highly processed and lack vibrant colors, which is a sign your meal is missing essential phytonutrients.

Planning more meals at home is a great way to control what your family eats and to help them develop healthy habits. Including your kids in the planning and preparation of meals is a great way to find out which fruits and vegetables they like and create or find recipes that incorporate their favorite foods. It’s also a great way for the family to spend quality time together and teach them about proper nutrition.

Registered dietitian, Susan Bowerman, provides tips to help you increase your consumption of colorful fruits and vegetables:

Think Rainbow. The next time you are out shopping for groceries and find yourself in the produce section, be mindful of what you’re placing in your cart. Take a step back and look for the colors of the rainbow. If you find your produce consists of the same colors, strawberries, watermelon, and apples, you may want to switch some of those items out for oranges, blueberries, kale and or carrots. The colorful fruits and vegetables each provide unique phytonutrients that can impact your health, so the more color on your plate the better it is for you.

Chop, Chop. Chopping, grinding and cooking phytonutrient-rich foods helps to release these powerful substances from the cell walls of the plant, making them up to six times more available to the body than when the foods are eaten fresh or whole. Raw foods are fine – but it may help to mix it up. Rather than always taking your tomatoes raw in a salad, have some tomato juice, soup or pasta sauce on the menu from time to time.

Eat in Combination. Effects of phytonutrients are enhanced when they are combined, working together so that the sum of their benefits is greater than the individual parts. For instance, one study has shown that the antioxidant effects of a combination of red apples, blueberries, grapes, and oranges are much greater than when any of the fruits are eaten individually. Additionally, the healthy fat in an avocado helps the body to better absorb not only the phytonutrient lutein in the avocado (which gives it its green color) but also lycopene from the tomato (which provides the red color), so eating chips and salsa together may pack a better antioxidant punch than eating either one by itself.

Colorful meals are more than just a feast for the eyes.  The bright, natural colors of fruits and vegetables on your plate are an indication of a healthy balanced meal, so try to include at least one colorful fruit or vegetable with every meal or snack.

For more tips from Susan Bowerman, visit www.IAMHerbalifeNutrition.com.

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The article Why You Should Add Phytonutrients to your Diet by Susan Bowerman, M.S., RD, CSSD, CSOWM, FAND – Director, Worldwide Nutrition Education and Training, Herbalife Nutrition appeared first on Healthy Moms Magazine.

Shop for Better Sleep: 5 Qualities to Look for in Mattress Toppers

by Tiffany Pratt

Did you know that over 50 million people in the US suffer from one or more of the 80 different types of sleep disorders? On top of that, 20 to 30 million others also experience intermittent sleep problems!

Granted, some people can still “function” despite their lack of sleep. However, chronic sleep deprivation can raise one’s risks for other health problems. Obesity, high blood pressure, diabetes, and even memory issues are just to name a few.

That said, mattress quality — such as if it’s too firm, too soft, or too lumpy — can also give rise to poor sleeping habits.

In this case, mattress toppers can be a great addition to such mattresses. Rather than buying a new mattress, you can simply add a topper for extra comfort and support.

Ready to enjoy better sleep? Then be sure to look for these qualities when selecting your mattress topper!

1. Level of Cushioning, Comfort, and Support

If your current mattress is extra firm, you can make it softer by adding a mattress topper on top of it. This is especially important if you suffer from back pain. Studies show that medium-firm mattresses are better for low back pain.

That said, the mattress topper shouldn’t sag or completely collapse when you lie on it. You shouldn’t feel yourself sinking too much that you already feel the mattress below. The topper should be soft enough to make you feel comfy while still cushioning your body.

When figuring out how soft the topper should be, let your personal preference guide you. However, you should avoid products that feel too light or flimsy. They may be soft, but they may also sag or become lumpy within only a few months of use.

2. Thickness and Density

Speaking of softness, the thickness of a topper usually affects how soft it will be. For instance, the thicker a mattress topper made of memory foam is, the softer it can be. Whereas latex toppers are often firmer than those made of memory foam.

Aside from softness, thickness and density also impact a topper’s support and cushioning. That said, most toppers you’ll find in the market range from two to eight inches thick. Most toppers that have thicker options are usually made of latex or memory foam.

If you need more comfort and support from a too-firm mattress, a medium-thick topper may be a good choice. Thicker toppers are also better for side-sleepers. You can read here to find out more about good mattress accessories for side-sleepers.

When it comes to density, the denser the foam is, the firmer it tends to be. Moreover, high-density mattress toppers don’t conform that close to a user’s body.

As such, a medium-density topper can be a good option if you want reduced firmness. This is also a good choice if you’re looking for a better body-conforming topper.

3. Airflow and Breathability

If you tend to get too hot while sleeping, make sure you choose a topper with airflow technology. Especially if you’re gearing towards a latex or memory foam mattress topper. These two often trap the most body heat of all your extra bedding options.

Also, the thicker and denser a topper is, the more heat it can retain.

To counter this issue, manufacturers have created toppers with better air channels. The improved airflow can help prevent heat from getting trapped in the foam. An extra cooling gel may also aid in getting rid of excess body heat.

Toppers made of wool are your best bet for staying cool in summer though. Wool itself is breathable, so it can help regulate the heat your body gives off. It also boasts moisture-wicking properties for added protection against night sweats.

Best of all, wool has natural insulating properties. Meaning, a wool mattress topper can keep you warm and toasty during the winter season too! That makes wool toppers a great option so you can enjoy better sleep in a comfy bed all year round.

Given all these great benefits of wool, you can expect wool toppers to be more expensive. They’re a long-lasting investment though, as wool is quite durable.

4. Hypoallergenic Features

In any given year, some 50 million Americans experience some type of allergy. Although not as common as pollen allergy, latex allergy still affects between 1 and 6% of people in the US. Moreover, some people also suffer from fabric or textile allergy, especially to polyester.

As such, make sure that you factor in these conditions before buying mattress toppers. Also, even if no one in your household has allergies, it’s still best to get a hypoallergenic topper.

Hypoallergenic bedding can add a layer of protection against dust mites. Studies have shown that allergen-proof mattresses and covers can help reduce dust mites. Quality toppers also have antimicrobial features, helping keep bacteria at bay.

Aside from wool, organic bamboo mattress toppers are also hypoallergenic. Bamboo itself boasts a high resistance against pest and fungi. Turned into fabrics, bamboo bedding products are soft, luxurious, and comfortable.

5. Motion Transfer

Motion transfer refers to how movement spreads to other parts of a mattress or a mattress topper. The higher the motion transfer rate, the greater the movement or “shaking” you’ll feel.

That said, you’d want a mattress topper with a lower motion transfer rate if you tend to toss and turn a lot. This is even more important if you have a sleeping partner. All that moving around can become bothersome and a huge disturbance to your partner.

Your best options are memory foam and latex toppers, both of which transfer less motion. Memory foam, however, can restrict movement, so you may find it a bit difficult to move on. If this is an issue, then consider a latex topper instead, so long as you’re not allergic to it.

Sleep Better and Wake Up Healthier with High-Quality Mattress Toppers

Keep in mind that the average human spends one-third of their life in bed. While a mattress topper may not last that long, you’d still want all the years you’ll spend on it to be as comfy as possible. So, be sure to look for these key qualities when shopping for mattress toppers.

Ready for more nuggets of wisdom to help keep the entire family healthy? Stay tuned to our blog.

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The article Shop for Better Sleep: 5 Qualities to Look for in Mattress Toppers by Tiffany Pratt appeared first on Healthy Moms Magazine.

Save the Persecuted Christians Remembers Slaughter of Pakistani Christians 10 Years Ago

by Cascia Talbert

Those Who Serve Christ Are No Safer Today, Advocates Say

WASHINGTON—On Aug. 1, 2009, a mob of hundreds of extremists attacked Christian homes in the Gojra town in the Punjab province of Pakistan, setting hundreds of houses aflame and burning Christians alive. The dead included four women and a child.

The Gojra attacks a decade ago were a landmark example of ongoing Christian persecution in the heavily Muslim nation of Pakistan, reports Save the Persecuted Christians (STPC), which advocates on behalf of hundreds of millions of persecuted Christians worldwide.

Today, Christians in Pakistan are no safer.

“A decade after those brutal attacks, Pakistani Christians are still being targeted, unjustly imprisoned, tortured and killed for their faith in Jesus Christ,” said Dede Laugesen, executive director of Save the Persecuted Christians. “Christian persecution is at its highest level worldwide, and Pakistan is no exception. Over the weekend, The Christian Post reported that a Christian girl in Pakistan was kidnapped and sold off into marriage. Her family is now fighting for her release. These are daily travesties happening to Christians worldwide—and there is no exception for women or children, young or old. In fact, they are targeted even more.”

Soon after the 2009 attacks on the Pakistani Christians, TIME magazine published a firsthand account of the devastating carnage:

“The intruders wore masks and carried guns. They went door to door, through the narrow and dusty alleyways, asking if there were any Christians inside. When the terrified faces inside replied yes, they poured chemicals on the small, redbrick homes of Episcopalians and Evangelicals, setting them ablaze. In some cases, they didn’t bother with the question. Instead, they opened fire and hurled rocks, forcing families to flee in a panic—moments before fresh flames consumed their homes as well. When the attackers were done, nine people had been killed and 45 homes lay smoldering and destroyed in the clustered Christian colony in Gojra, a town in central Punjab, marking the worst anti-Christian violence Pakistan has seen in recent years.”

Unfortunately, not much has changed for Christians in Pakistan.

“Awareness about Christian persecution in Pakistan was heightened as a result of the case of Asia Bibi, who was kept on death row for nearly a decade on blasphemy charges,” Laugesen said. “Thank God, she has been released and escaped Pakistan with her family, but there are many more like her who are suffering in silence, close to death each day, because of their beliefs.”

At the U.S. State Department’s Ministerial to Advance Religious Freedom last month, where several Save the Persecuted Christians leaders attended and made presentations, the “son of a Pakistani governor who was assassinated in 2011 because of his support for imprisoned Christian mother Asia Bibi told religious freedom advocates that there are over 200 people jailed in Pakistan for blasphemy,” reported The Christian Post.

“As we celebrate these victories, we must be mindful of the challenges ahead,” said Shaan Taseer, the son of late Punjab governor Salmaan Taseer, who was assassinated by his body guard after advocating for an end to the blasphemy laws used to arrest Bibi. “While Asia Bibi—the world’s most famous prisoner victim of blasphemy is a free woman—I want you all to know that there are 200 Asia Bibis in jail accused of blasphemy law in Pakistan today and these are only the reported cases.”

The mission of Save the Persecuted Christians is to save lives and save souls by disseminating actionable information about the magnitude of the persecution taking place globally and by mobilizing concerned Americans for the purpose of disincentivizing further attacks on those who follow Jesus.

Save the Persecuted Christians works to educate about persecution in Pakistan and in locations around the world through its exhibit titled “The People of the Cross,” a series of vertical traveling banners that feature images, facts and quotes from recent news stories about the persecution of Christians in multiple countries, such as China, where Communists are increasingly hostile to people of faith and churches are demolished; Syria, where Christian girls and women have been sold into sex slavery; and Nigeria and East Africa, where terrorists are exterminating Christians with genocidal intent. A majority of the countries highlighted in the banners are high on Open Doors’ 2019 World Watch List.

In Pakistan, details the banners, blasphemy is enforced and is a capital offense under Sharia law. The charge, the banner reads, “is used as a convenient excuse for the Pakistani government and its Muslim citizens to target Christians—many of whom, like Asia Bibi, are falsely accused of ‘insulting Islam’ and sentenced to death, either by execution or vigilante violence.”

“The People of the Cross” exhibit has toured the United States, reaching tens of thousands, and is available for churches, public venues and special events. To learn more about hosting “The People of the Cross,” contact Save the Persecuted Christians or visit the website, where panels are available to view online.

According to Aid to the Church in Need, which released its biannual report on Religious Freedom in the World in November, over 300 million Christians experience persecution. According to Open Doors USA World Watch List, 245 million Christians are victims of high to extreme levels of persecution (i.e., torture, rape, sex-slavery, expulsion, murder and genocide), an increase of 14 percent over 2018. Open Doors also estimates 1 in 9 of the world’s Christians experience persecution and that every month: 345 Christians are killed, often in public and without regard to gender or age; 219 Christians are abducted and imprisoned indefinitely without trial; and 106 churches are demolished.

Because most of these crimes are not covered in the media, Save the Persecuted Christians has developed a dedicated news aggregator—www.ChristianPersecutionNews.com—to capture current instances of persecution and to provide readers with an easy way to share these heartbreaking stories with others.

With so much of the world’s Christian population being attacked, imprisoned and/or exiled for their beliefs, such as Christians in Pakistan, the need has never been greater for the sort of grassroots campaign STPC’s SaveUs Movement is working to foster. Its efforts are modeled after a miraculously successful one that helped free another population suffering from heavy persecution—Soviet Jews—by penalizing those in the Kremlin responsible for such repression. Through this movement, Save the Persecuted Christians endeavors to provide American policymakers with the popular support they need to effect real change worldwide and alleviate systemically the suffering being experienced by so many of those following Christ.

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The article Save the Persecuted Christians Remembers Slaughter of Pakistani Christians 10 Years Ago by Cascia Talbert appeared first on Healthy Moms Magazine.

Coping With Anxiety and Other Back-to-School Health Issues

by William Sears, M.D

We’ve encountered and survived many back-to-school health issues in my over 50 years as a pediatrician, 52 years as a parent of eight children, and now 15 grandchildren. Now, I’m sharing some of my family’s best tips for three of the most common issues your children are likely to face this time of year.

Bathroom anxiety and belly aches.

Parents are sometimes surprised when their children won’t use a school bathroom, and they’re often just as perplexed about how to solve the problem.

When my kids were in school, bathroom anxiety and belly aches from irregularity were an occasional problem. But with grandchildren, these are intensified with increased amount of processed, constipating foods available to them. Regularity is such a huge issue that my wife Martha Sears, R.N. and I wrote “Dr. Poo: The Scoop on Comfortable Poop.” It provides the same tips and resources I give to our own children and grandchildren for how to poo better.

Admittedly, “So, how is your poop…” is probably never going to become a favorite topic of dinner conversation. But one reason why kids won’t go number 2 at school is they would rather play than spend any extra time sitting on the potty.

Today we have some great hacks such as “invisible” fiber to put into what they are already eating and drinking so going to the bathroom is much more comfortable. Our family prefers kid-friendly fibers, such as Sunfiber or Regular Girl, that don’t cause extra gas or bloating. The great thing about one of these is if they have to go number 2, they are more likely to go right away. They won’t be straining to try to hurry the process.

Back-to-school stress.

The stress my children experienced in school was nothing like our grandchildren face today. Now there’s more media time and less play time. Competition is more intense. Children begin feeling stressed at younger ages. And after a summer of play, sleeping in and no homework, suddenly children, like some adults returning from a long vacation, suffer stress overload.

Remember, both parenting and schooling are basically giving your children the tools to succeed in life.  One of the top tools to teach them early on is stress-reduction, especially with the “attitude of gratitude.” No matter how much “life sucks,” and sometimes it does, everyone has a few things to be thankful for.

The top stress-reliever we have taught our children is what we call “preloading” the calming center of your brain by how you drift off to sleep and how you wake up each school day. These were considered novel when my kids were small but are more accepted now.

First, have them tape a list on their bathroom mirror entitled “Five things I like about me,” such as “I like my smile,” “I like that I’m a good soccer player,” and “I like that I’m honest.”

Next, as they drift off to sleep, sometimes with “stress-therapist” Dr. Mom or Dr. Dad as a facilitator, have them think about five things that they really are, which we call the “I am” technique – a technique taught to me by several patients in my pediatric practice: “I am smart,” “I am pretty,” and so on.  We call these stress-reduction exercises preloading the brain, which sets the child up for a good night’s sleep, and a good night’s sleep sets them up for a good day of learning.

Upon awakening, they then go back to their bathroom mirror and say five things they are thankful for – the “attitude of gratitude”: “I am thankful for my friends at school …”

Preventing back-to-school coughs and sniffles.

When my kids were small, we taught them to wash their hands frequently to help kill the viruses and bacteria they may have collected. According to the CDC, hand washing is still the most effective way to stay healthy. We taught them use regular soap and warm water to scrub their hands including the back of their hands, in between fingers and under nails for 20 seconds. Today, the grandchildren use antibacterial gel or wipes if soap and water are not available.

Martha and I also showed our children how to properly cover their nose and mouth when they cough. Many people only put their fist in front of their mouth, but many germs also come through the nose. Instead, children should put a whole hand over their nose and mouth so that the fingers are over the nose and the palm of their hand covers their mouth.

My kids also ate brainy breakfasts, filled with antioxidant-rich fruits and vegetables that supported their immune health. Now, with our grab-and-go society, breakfast may not always be as nutritious.

While good nutrition is considered essential in the Sears extended family, our grandchildren, ages 4 and up, can also take black elderberry supplements such as Sambucol, a highly researched form of black elderberry available as great-tasting chewies for natural immune support during cough and cold season. The label says “Gummies” but I prefer to call them “suckies.” I love them that way!

Bonus tip: Teach kids to drink up when you wake up. The young student’s brain doesn’t like to start the day dehydrated from all the water they breathed out during the night. Soon after awakening, have your child down a couple glasses of water.

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The article Coping With Anxiety and Other Back-to-School Health Issues by William Sears, M.D appeared first on Healthy Moms Magazine.

“Free” Public Education Imposes Steep Costs on Parents in 2019

by Gina Pogol

If you google “public education in the United States,” you get a list of sites proclaiming that K through 12 education is “free.” That’s news to most parents. A recent survey by AmOne.com found that parents routinely spend over $500 just for back-to-school costs. Per child. Costs tend to be lower for elementary school children, but they still go far beyond the pencil set, lunch box and composition book that many of us remember getting.

Back to school costs: more than pencils

AmOne’s survey of 1,000 parents of school-age children found that most were able to keep their spending at $500 or less per child.

Spending amount percent of respondents
Under $500: 68%
$500 to $1,000: 21%
$1,001 to $2,000: 5%
$2,001 to $3,000: 2%
Over $3,000: 5%

However, these amounts don’t even come close for parents in cash-strapped school districts. Many schools offloaded more costs onto parents as property tax revenues fell during the Great Recession.

Researchers at TakePart.com claim that it’s increasingly common for schools to tack on additional fees for textbooks, science labs, and PE. There might be fees, charges to ride the school bus, play on sports teams or enter programs like art and music. If  your child plans to get an early jump on college with Advanced Placement classes, you might have to pay extra.

And the trend is getting worse — a Communities in Schools survey across 26 states and the District of Columbia concluded that 62% of elementary school students have been asked to submit assignments online from home. That increased to 88% for middle school students and 94% for high schoolers. Technology and internet service costs can create a real hardship for less-affluent families.

But worse than the burden on individual families is the cost to society. Children of families who can’t pay risk failing grades. And they experience higher drop-out rates.

Annual costs of “free” public school for families

Huntington Bank and the organization Communities in Schools have been tracking costs to public school families since 2007, and recently released their Backpack Index for 2019. The latest data show these average school-related costs for students from public elementary through high school.

Data courtesy of Huntington

 

 Back to school clothing

In addition to mandatory school-related expenses imposed by schools, there are costs decreed by school society. Channel CBS-19 related stories and statistics showing that about half of parents felt pressured to overspend for back-to-school — mostly for clothing and shoes. Public accounting firm Deloitte surveyed parents and found that about 90% planned to spend nearly $300 for clothing.

This parental burden is likely the by-product of pressure their children feel to fit in at school. Kids grow. They wear out clothes. Styles change. And most want to start school with a new look and a boost of confidence. Who doesn’t want that for their children?

For many families, the struggle is real

A few hundred dollars may not seem insurmountable to many who read this article. But consider those with more than one child in school. And today, more than 50% of schoolchildren qualify for free or reduced lunch programs. That is traditionally the way agencies determine the amount of poverty present in a district.

The average family with two children in public school may be looking at $2,000 to over $3,200 in school-related costs. And the income eligibility limit for a family of four is $3,970 a month for free or reduced-priced lunches.

Federal data show that families with lower incomes spend a high percentage of their money on housing — 40%, in fact. So assuming that $1,588 comes off the top, the family has $2,382 for everything else. That’s including income taxes (even just Social Security and Medicare clip 7.65%, or $304 a month. So now a family that’s at the top of the low-income food chain has just over $2,000 a month for utilities, food, insurance, medical expenses, transportation, clothing and laundry, cleaning supplies, entertainment and everything else.

The price we don’t see

The $2,000 to $3,200 hit for “free” public schooling can break those families. Hence the higher drop-out rates when school costs rise. Imagine having to decide between a medical visit or buying your child’s textbooks. Or telling your academically-challenged daughter that you can’t afford the art class that supports her real talent. Everyone is good at something. And it’s not always academics.

By adding school costs to strained family budgets, we increase the chances that the next generation will also struggle. And by pricing “elective” activities out of reach for millions of less-affluent children, we insure that many won’t discover their talents or find their passion for school. Many labor in school without finding the thing that boosts their confidence and keeps them going. And 25% don’t graduate with their class, says CNN.com.

According to Psychology Today, the poorest students were five times more likely than the wealthiest to drop out.

And society loses out as well when we push students out of school. And not just because dropouts commit 75% of crimes. But also because we may be depriving ourselves of the next genius. The next brilliant artist. The voice of the next generation. Just because he or she happened to be poor as a child.

 

 

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The article “Free” Public Education Imposes Steep Costs on Parents in 2019 by Gina Pogol appeared first on Healthy Moms Magazine.

Get Up Early and 5 Other Everyday Steps To Beat Anxiety Without Medication

by Jill Sylvester

Dealing with anxiety can feel like a daunting task. But you can raise the bar for your life without medication says licensed mental health counselor and wellness coach Jill Sylvester.  It’s just a matter of deciding – truly deciding – you want to and then taking the right steps.

While there are hundreds of steps to choose from, which Jill maps out in her new book Trust Your Intuition: 100 Ways to Transform Anxiety and Depression for Stronger Mental Health, Jill recommends the following simple actions whose results you’ll see quickly if you stick with them:

Get up early

Getting up early can feel like a real chore, until you actually make the conscious choice to set your alarm earlier than usual, and almost instantly become aware of all the day offers you, once you make that one small, yet powerful decision. Starting your day with intention, with time for yourself, before you give in to the demands and requests of others and begin engaging in tasks that can overwhelm and consume even the most organized, sets your day off on the right foot. Even taking just an extra five minutes in the morning to clear your mind and and focus on what you want, what your priorities are, who you want to interact with, and who you want to become, can change the trajectory of your life’s course. You become the director of your life, the designer of your day, versus a person who goes along putting out fires, in the name of just “getting through the day.” Who really wants to live their life that way? Rising earlier may also mean selecting an activity that feels right, whether a walk outdoors, a yoga pose or meditation. What matters most is that the activity or intention speaks to you and your life and the way you want to live it, then aligning with that new routine each and every morning.

List 3 things you’re grateful for every morning

Listing three reasons you’re grateful when you wake up, either by writing in your journal, or making a mental note, starts the day on a positive frequency. Research shows that when you start and end the day with gratitude, you feel less anxious and depressed. By stating what you feel grateful for, you rise above the negative chatter in your mind, canceling out the often berating and derogatory thoughts that bombard us from the moment we open our eyes. By getting into the new habit of immediately focusing on what feels good and great about your life, you direct your thoughts on the road you’d like them to go. And where thought goes, energy follows. Do your own science experiment and see how your day unfolds as a result of this one early morning choice.

Take an afternoon break

Taking an afternoon break allows you to hit the pause button, helping you manage your emotions so they don’t get the better of you. Every afternoon, go out for a coffee, reflecting on the first part of your day and what went well, what you’d like to do better, realizing you have the rest of your twenty-four hours to make things right. Maybe you take an afternoon stretch, walk, or workout to interrupt the daily grind and interject a sense of refuel and refresh in order to remind yourself what is really important. The renewed energy you receive from an afternoon break causes you to emit more positive vibrations, strengthening your relationships, both to others and to yourself. Try it today and see.

Schedule regular mental health days

Scheduling regular mental health days is good practice. Proactively planning to take days off for your mental health helps avoid the sometimes reactive mode we have to go in when we hit the wall and suffer the consequences of not taking good self-care. Listen to yourself, notice the physical signs that ooze out of our exhausted energy field when we are badly in need of a rest. Are you dizzy? Are you tired all the time? Do you know internally, without seeing the physical signs that you are burning the candle at both ends? Schedule a day for you. Days off nourish you like breaks. Even staying home one morning, going in later to work, or taking the afternoon off for yourself to read, to fish, to go to the beach, to take a hot bath and nurture your soul, these blocks of time can do wonders for your physical and mental health, though an entire day is strongly recommended. To make sure this time happens on a regular basis, to avoid hitting the previously mentioned wall, schedule monthly mental health days in your routine—a day to look forward to, in order to rest and refuel. Then, enjoy, every single moment. It will be what you are grateful for the following morning.

Indulge in Comfort Food Once in a While

Sometimes we need to indulge in comfort food as a way of making ourselves feel nurtured and cared for. Eating comfort food is often a way of reconnecting with our childhood, with people that took the time to care for our emotional and physical needs. Simply be certain the food you call to mind truly brings comfort.  Two bags of chips usually does not. What is comfort food for you? What does the memory conjure up from your past? Or does the food evoke what you wish someone had done for you and are now celebrating what you are mindful of and are finally giving to yourself, knowing that you deserve that nurturing. Whatever the food, make it, eat it without rumination or worry about the calories or the carbs and enjoy every morsel.

Trust your intuition

Trusting your intuition means honoring the feelings and thoughts, initial thoughts, you might experience around making a decision. Don’t doubt these feelings: they are signs pointing you in the right direction. It’s that feeling of yes, do that, go on that trip, say hello to that person, ask for what you want, risk looking foolish. Keep in mind your subsequent thoughts and anxious feelings, aka your gremlins, will  tell you you’re going to fail, that things aren’t going to work out, that you’re not safe-your job becomes understanding that the mission of your gremlin thoughts are to hold you back from your greatness, from moving forward in your life and from growth. The question then becomes, are you okay with that?

Choosing these six simple strategies yields strong results. It’s simply a matter of deciding you are worth the effort, worth the time, worth the intention of raising the bar for your mental health and your life.

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The article Get Up Early and 5 Other Everyday Steps To Beat Anxiety Without Medication by Jill Sylvester appeared first on Healthy Moms Magazine.

Turn Your Child’s School Photo Into a Beautiful Canvas Print

by Cascia Talbert

Back to school season is here.  Some schools have already begun. Most American families are counting down the days until the first day of school.  Busy moms have their to-do lists before school starts.

If your child has already started school this year you may have gotten a notice about school photos.  You may look forward to watching your child grow through his school photos.  Each year his smile gets brighter, hairstyle changes and he looks a little older.  When you get that perfect photo of your child you should preserve that memory in a beautiful canvas print.

Canvas print from the Canvas Factory of 12-year-old Conan Talbert with his fish he caught in the Gulf of Mexico.

The Canvas Factory can turn your child’s school photo into an amazing canvas print. They make it easy and affordable for everyone to access online photo printing solutions. In addition to providing affordable canvas prints, they also strive to provide top quality materials and flexible options.

Whether you want to create metal wall art, acrylic photo prints, or stunning canvas prints, the Canvas Factory can help. You can upload images from your computer, your social networking profiles, or choose from their large gallery of free to use photos.

The Canvas Factory knows that you are using their products to preserve your precious memories and favorite images. They take this responsibility seriously, and always use the highest quality photo printing materials.

I have two beautiful prints from the Canvas Factory. They add a little color to my decor. I love preserving my memories on canvas.

image courtesy of canvasfactory.com

One lucky Healthy Moms Magazine reader will win a canvas print from the Canvas Factory.  Enter the giveaway through Rafflecopter.

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The article Turn Your Child’s School Photo Into a Beautiful Canvas Print by Cascia Talbert appeared first on Healthy Moms Magazine.

Dressing Baby: The Top Tips for Buying Baby Clothes

by Tammy Jones

Buttons, ribbons, and bows, oh my!

Everyone knows how adorable baby clothes are. In fact, buying baby clothes is the number one reason why ladies love going to baby showers. (That and the cake, of course).

Before you go buying every adorable outfit in sight, take a look at these handy tips. First and foremost, your baby should be safe and comfortable, and you don’t want to blow your whole budget on clothes.

These tips will help keep you on track when you’re swooning over the adorable outfits at the store.

1. Size Up

Babies do three things — eat, sleep, and grow. By 5 months, the average baby has doubled their birth weight.

That means those cute little newborn outfits won’t last long. Some of them might never even have a chance to be worn. Bigger babies never fit newborn sizes and skip out of 0-3 within just a few weeks.

What if your baby ends up to be smaller? You can always roll up the sleeves of a onesie that is too big, but you can’t cram a baby into clothing that is too small.

2. Focus on Essentials

Don’t buy all the cutesy outfits that you see. They’re adorable, true, but babies barely use them. Buy a couple of special outfits and don’t forget to space out the sizing.

Fill the bulk of your baby’s wardrobe with everyday onesies that are comfortable and easy to get on and off. Trust us, you’ll be changing baby’s clothes several times throughout the day and you don’t want to be in a wrestling match each time.

3. Shop the Sales

Always check out the sale racks. You can get some great deals on brand-new baby clothes that way. Simply plan ahead for the correct season.

For example, if your baby is 3 months old at the summer end sales, buy 12-month clothes or bigger to be ready for the next summer. The only drawback is you have to wait almost a year to use them.

4. Second-Hand Stores

We’ve established that babies grow fast and barely use their clothes, so that makes second-hand stores an excellent option. You’ll find tons of gently used items, many of which will still have the tags on them.

Dress your baby in the cutest fashions without breaking the bank!

5. Choking Hazards

On a practical note, while bows, buttons, and other adornments are adorable, they can also pose a choking hazard. This can be more of an issue with baby girl clothes, but there are plenty of outfits for boys you need to watch for as well.

It’s best to avoid them altogether, but what if you have an adorable outfit you’re dying to use? Tug on the adornments each time before dressing your baby to ensure they are firmly attached.

Baby Clothes Galore

By keeping these tips in mind as you go shopping for baby clothes, you can let loose and have fun! Picking out baby outfits is only one of the joys that you’ll experience on this journey.

For more great parenting advice, be sure to check out the rest of our blog!

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The article Dressing Baby: The Top Tips for Buying Baby Clothes by Tammy Jones appeared first on Healthy Moms Magazine.

Why Do Parents Forget Their Infants in Cars?

by Dr. Karl Neumann

This article was originally published on kidstraveldoc.com.

New York. July 31, 2019. It happened again. A father, a social worker, was charged with manslaughter and criminally negligent homicide for leaving his one-year old twins strapped into the backseat of his car on a hot July day while he worked his eight-hour shift at a VA hospital. He forgot to drop them off at daycare. The twins are the 22nd and 23rd children to die such deaths in the US this year. And August, the commonest month for heat-related deaths, is yet to come.

Neighbors of the father are rallying to his support. They describe the circumstances surrounding the deaths as incomprehensible. They say he is a caring, loving, child-oriented person.

1. Surveys show that the vast majority of adults involved in these tragedies are responsible individuals. Like you. They simply forget that a child is in the car, or there is a mix-up between parents regarding who is to drive the child that day, or they leave the car “for a second” to mail a letter and become distracted by a friend or an event, for example.While it is a hassle to remove children from car seats for two-minute errands, leaving them can land you in jail – even if nothing happens. In some states it is a felony to leave children unattended in a car.

2. Be aware of your state of mind when driving with a child. Stress, emotional issues, lack of sleep, medications, and concerns over the weather, for example, can affect your judgment. Other contributing factors include mechanical problems with your car, or an impulse to stop for coffee. Combinations of factors further increase risk.

3. Parked cars can be killers. Last year, 51 American children died of heatstroke and dozens more suffered permanent brain damage due to heat. Fifty-two percent (52%) of these children were accidentally left in a car; 30% climbed into a car on their own, and 17% were left in a car on purpose and then forgotten. Many other children experienced “close calls.” Only 7% of the adults are believed to have been under the influence of alcohol or drugs at the time of the incident.

4. Temperatures inside cars rise fast. The temperature inside a car parked in the sun on a hot day can reach 160 degrees F (71 C). Windows rolled down a few inches (or centimeters) helps little. Even when outside temperatures are only 80 degrees F (27 C), the temperature inside the car can reach deadly levels in 20 minutes. In fact, children have suffered heat stroke in parked cars with outdoor temperatures in the fifties.

5. The younger the child, the greater the risk. In a hot vehicle, with no access to liquids, a young child’s body temperature increases rapidly, far faster than an adult’s in similar circumstances. Children are less able to sweat; sweating rids the body of heat. At 105 degrees F (40 C), the body’s temperature control systems become sluggish. At 107 degrees F (42 C), vital organs begin to shut down. Much of the damage is irreversible.

6. Look Before You Lock, says the National Highway Traffic Safety Commission. Train yourself to check the backseat before leaving cars. Place your briefcase, wallet, or work badge on the seat next to the child. One mother puts her shoes there. (She drives barefoot but wears shoes for walking.) Also, place one of the child’s toys or the diaper bag on the front seat.

7. Check your car immediately if your child is out of sight. Teach children that cars are not play areas. Lock cars when not in use. Young children find it easier to enter unlocked cars than exit them. And keep an eye on children when the trunk is open.

8. When you see a young child alone in a car, call 911. Don’t assume that an adult will be right back. Minutes count. If the door is unlocked, remove the child from the car if the child does not look right. In an emergency pour cold water over the child. If the child is responsive, also offer liquids.

9. The incidence of children left in cars rose sharply in the 1980s – the result of campaigns to improve safety. Until then most infants rode car seats placed in the front seat. But studies showed that infants are safest when their car seats are on the backseat and facing backwards, making sleeping infants practically invisible to the driver. But overall, placing infants on the backseat facing backward is safest.

10. Some new car models are equipped with various devices to alert drivers of an infant in the backseat. One system under study consists of sensors that are activated when the driver closes the driver’s car door. The sensors send off an audible alarm if it detects movement in the back seat. The problem: some healthy infants when sleeping move insufficiently and their breathing is too shallow to activate the alarm. In another system, an alarm sounds when the motor is turned off if the rear door was opened before or during the trip. This alerts the driver to check the back seat. This system is plagued with false alarms. No system is yet entirely reliable.

Bills are in front of both houses of Congress to mandate the use of such devices.

 

See KidsTravelDoc.com the newsletter that helps keep your kids healthy & safe for travel & the outdoors.

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6 Reasons Why Having Good Credit is Important

by LouAnn Moss

Your credit score is more than just a number—it has the potential to greatly impact various aspects of your life. Without a good credit score, you may have fewer opportunities and pay far more money than your high-scoring counterparts. Essentially, your score can either open doors or it can close them. From landing the home of your dreams to getting hired for the job of your choice, these are some of the reasons why having good credit is important.

Starting a business

When you start or expand your own business, it’s often necessary to take out business loans to receive the financial support you need. Your ability to qualify for such financing is greatly impacted by your credit score and payment history. If your score is too low, your entrepreneurial dreams may be put on hold until you can boost your credit score up.

Lower interest rates

High interest rates can cost you a lot of money over time and they cause many people to get buried in debt. To score the lowest interest rates, it’s important to show lenders that they can trust you to pay back loans on time. Since your credit score is often viewed as a reflection of your financial responsibility, it will play a large role in helping you qualify for the best interest rates.

Getting a job

In certain states, employers can check your credit before hiring you by requesting a modified credit report from the credit bureaus. Having bad credit is often viewed as a lack of responsibility or financial management skills, so a low score is also unattractive to potential employers. While this practice is controversial, your poor score could decrease your chances of getting hired.

Buying a house

Buying a house is one of the most expensive purchases anyone makes, so most people take out a mortgage to help cover the cost. Without a good credit score, however, you may have trouble qualifying for one. If you do manage to get a mortgage without good credit, it will likely have bad terms and cost you a lot of money throughout the years. If you increase your credit score, you’ll have more room to negotiate better terms such as smaller monthly payments and better interest rates.

Purchasing a car

Owning a car is a necessity for many people to commute to work or to complete essential errands. To purchase this costly investment, many enlist the aid of a loan. If you have poor credit, your score won’t just impact your ability to acquire such a loan, it will also determine how high the interest rate is. Since fewer lenders are willing to lend to people with poor credit, your options will also be limited, which may result in less than ideal terms.

Fewer security deposits

Security deposits are sums of money that are held in trust by a service provider as a precaution in the case that a borrower breaks or violates the terms of agreement. If you have bad credit, you may need to pay security deposits on different payments—this includes your cell phone contract and your utilities. These deposits are often costly and inconvenient. To avoid them, it is essential to raise your credit score.

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