Life's Too Short: Recent Episodes
RadioMD
Life's Too Short... so make the most of it! Try something new, eat something healthy, grow something beautiful, hug someone you love, move around a lot, and be kind to yourself.
Life sometimes takes us down an unpredictable path. Find your financial footing once your primary earning years have passed.Millions of people in their 50s and 60s find themselves facing job and financial insecurity.
Financial wellness can be defined as the amount that makes you feel grounded and content. You have to find a textured and meaningful life on a modest income.
As you age, you may not be considered for jobs that pay as much as the last job you left. Consider taking a freelance position or two in order to generate income. Short consultancies, subletting rooms in your home and driving for a ride share service are options.
Things beyond your control may have landed you in your current financial state. You can learn from past mistakes, but the economic state of the country doesn’t boost your savings.
Listen as Elizabeth White joins Melanie Cole, MS, to share how to find your financial footing over 50.
Yoga is a fantastic way to improve mobility while taking it easy on your joints.When you reach a certain age, finding the right low-impact fitness can be a challenge. Yoga is a great option for middle-aged individuals to strengthen muscles and maintain mobility.
Mid-life is roughly defined as ages 45 to 65. It’s a peak time for career-minded individuals, and the hustle and bustle of running a household is also a challenge. Yoga encourages stress reduction and mindfulness.
Listen as Dennis and Kathy Lang join Melanie Cole, MS, to discuss how yoga can benefit you in mid-life.
Men face specific challenges as they grow older.Men 50 and over have a lot of opportunity ahead of them. The trick is to be healthy to enjoy them.
Older men often become more sedentary and neglect their health. Oftentimes, partners have to motivate them to get necessary screenings and make lifestyle changes to live longer.
Tips for Men in Middle Years
- Get to know what’s most important in your life. Work to enhance those relationships.
- Eat sensibly.
- Cut out vices like smoking and alcohol.
- Get a good night’s sleep.
- Learn to adapt as you age and your body’s skills decline in certain areas.
For partners, it’s ideal to be supportive and encourage longevity. However, you sometimes have to take control so the life-preserving actions can happen.
Listen as Louis Bezich joins Melanie Cole, MS to discuss how to find fulfillment as you grow older.
What's the deal with perimenopause?Menopause ends the female reproduction window. Perimenopause is like adult puberty, the transition from regular menstrual cycles to one year without periods.
Perimenopause is tough to define. Symptoms can occur for three to five years or longer. Menopause occurs when the ovaries have fully retired. Heavy or light periods, irregular bleeding, vaginal dryness, hot flashes and night sweats may pop up as the ovaries wind down their work.
Until the ovaries shut down completely, it’s going to be a bumpy ride. Progesterone may be prescribed by your provider to even things out. Some over the counter products like black cohosh may provide some relief from symptoms.
Listen as Dr. Mary Jane Minkin joins Melanie Cole, MS, to discuss what to expect from perimenopause.
Celebrate the joys of diverse cultures through Americanized food.Different cultures contribute to our culinary melting pot. The flavors of American foods alter with these new contributions, influencing generations to come.
What was once known as “foreign” food eventually becomes adopted and Americanized. It’s inevitable that food changes as it mixes with American cultures. Lack of unique ingredients and brushing up against other cultures gives food a new identity.
Americans are spoiled, as we can enjoy a panoply of flavors every day. The strength of our country is in our differences and should be celebrated. Be adventurous and try something new.
Listen as Chef Edward Lee joins Melanie Cole, MS, to share how Americanized foods are worthy of celebration.
It can be tough when your children move away. You're not alone.Parents can feel an emotional upheaval when their children venture off to find their fortunes. Empty nest syndrome is legitimate.
From the moment the child is born, the focus of a parent becomes the best survival of that child. While watching out for the next milestone, personal activities and relationships can fall away.
Start asking yourself what you’d like to be doing. What is fun for you? Re-engage with those things. Find time for yourself before your child leaves the nest so you can start to reclaim friendships and discover new interests for yourself.
Listen as Samantha Lewis joins Melanie Cole, MS, to discuss how to prepare yourself for and survive empty nest syndrome.
Find out how to endure difficult and toxic people in time for the holidays.It’s not uncommon to have at least one person in your life who stresses you out. Holidays can force interactions with toxic family members.
First, don’t take their toxicity personally. It’s often not about you. They may misdirect upset from other aspects of their own lives. You don’t have to have this person in your life regularly.
If you are upset with someone, acknowledge the different viewpoint. “Interesting point-of-view; I have this point-of-view.” Unexpressed to the source of stress, this can help you handle their opinions. Repeat to yourself until you don’t feel as charged up about it.
Additionally, you can be a kind and caring person without a toxic person in your life. It is a kindness to let them go. Be good to yourself and live your life without this person as a regular participant in it.
Listen as Doris Schachenhofer joins Melanie Cole, MS, to share how you can interact with toxic individuals... or not.
Aside from personal safety, a significant concern when leaving an abuser is financial well-being.Victims of abuse (physical, sexual, verbal) are often fearful of leaving the abuser for a number of reasons. Aside from personal safety, a significant concern is financial well-being. Many times, the "bread winner" of the household is the abuser, making it problematic for the abused to leave the relationship.
Rosemary Lombardy is a financial advisor with over 35 years of experience. Although her professional expertise is in financial matters, her perspective on marital abuse, divorce, and recovery is deeply heartfelt and holistic, having gone through her own abusive situation.
Rosemary has some helpful tips for anyone who is in a dire situation and needs to seek help:
- Personal safety is the number-one priority. If you believe physical abuse is imminent, you have to protect yourself and your children.
- Never leave your children behind. This could be considered abandonment or be perceived as the abused falsifying accounts of the abuse.
- Before you leave or alert your partner you're filing for divorce, set aside cash and get a credit card in your name only. Transfer half of any jointly-held funds to another account, and have those bank statements sent to a PO Box or an address that is not your home.
- Make copies of bank statements or any other important documents. Store this "evidence" somewhere safe outside the home.
- Prepare a go-to bag, with cash, driver's license/passport, clothes, toys for kids, birth certificates, marriage certificate, medical and immunization records, prescriptions, insurance information, legal documents, and a restraining order if you have one.
- Document the abuse, take photos, and write down the name of any law enforcement officers you speak with. Keep "incriminating" emails, such as threats from your abuser or evidence of infidelity.
If you're unable to afford legal help, shelters often provide a lot of assistance, such as free or reduced cost legal counsel, therapy, and job assistance if you've been out of the workforce. If you can, Rosemary suggests getting the advice of a financial expert in addition to your attorney.
Listen in as Rosemary joins host Melanie Cole, MS, to learn more about the "right" way to get out of a bad situation and additional resources for those who are suffering abuse.
Find out why warming up and cooling down are so important.Warming up and cooling down are both important parts of any workout. People want to get to the meat of the workout, skipping these necessary parts.
The warmup gets the muscles warm and pliable, making them ready for a complete workout. It also helps focus the mind on the work that’s to come. Blood flow is increased to the muscles and other parts of the body.
Tailor the warmup to the activity you’re about to undertake. Do the warmup close to the time you’ll be engaging in the activity so your body doesn’t cool off before you begin.
The cooldown helps your heart settle down. It gives the lactic acid from the workout a chance to clear out a bit. If your head is above your heart during the main workout, the blood is pushed to the lower body. Cooling down allows the blood to return to other parts of the body, reducing lightheadedness after exercise.
Listen as Dr. Brian Parr joins Melanie Cole, MS, to discuss the importance of warming up and cooling down.
Make the most of your dates to find your mate.What conversations should you have with your potential mate to know your love will last a lifetime?
If conversations start out harsh, the relationship will often break down into loneliness and unhappiness for both parties.
Conversations where each partner discusses the positive things they need tend to go smoother.
You don’t have to hook up with your clone. In fact, someone a little different from you makes it interesting. You can learn from each other.
Here are the topics that make a date easy and enjoyable, while giving you the information you seek quickly:
- Trust
- Conflict
- Sex and intimacy
- Work and money
- Family and children
- Fun and adventure
- Sacred beliefs and values
- Dreams for life
Discussing the history, experiences and preferences with each of these topics will help both of you see if this is a relationship worth pursuing.
Listen as Dr. John Gottman joins Melanie Cole, MS, to share how to have the conversations for a lasting love.
Men can navigate the modern landscape of relationships.The modern man can redefine himself. “Man up” no longer applies, because men’s roles have changed over the past century.
Men need to create safe spaces in their relationships. Communication is key. They also need to practice self-care and express their feelings to their partners.
The journey of manhood doesn’t end. You can be any man you want as long as you stick to your truth.
Listen as John Kim joins Melanie Cole, MS, to share how men can embrace manhood while maintaining integrity.
What happens when you enter menopause?Women of a certain age go through a transition from child-bearing possibilities to menopause. Menopause is declared when one has gone a full year without a period.
Menstrual irregularity is common, but when related to perimenopause it kicks in between age 35 and 60. Hot flashes, night sweats and sleeping disturbances are normal American female complaints during perimenopause.
If it’s been a year since your last period and you experience vaginal bleeding, contact your gynecologist.
Make sure you feel comfortable with your health care provider so you can discuss your menopausal concerns openly.
Listen as Dr. Mary Jane Minkin joins Melanie Cole, MS, to discuss what to expect when you reach menopause.
Find out how to help yourself heal from trauma.Trauma is subjective. It’s hard to measure and understand. Its effects can be physical or mental.
Yoga has been proven to assist in healing from trauma. It promotes mindfulness and can help people let go.
A simple start you can do anywhere is focusing on your breath. Put your hand on your belly and concentrate on your breath.
Your diet impacts your mental health and ability to heal. Eat foods that support gut health. You may notice some of the physical symptoms associated with trauma subside.
Listen as Liz Arch joins Melanie Cole, MS, to discuss how to help yourself heal from trauma.
How can you help a grieving loved one?Losing someone is incredibly tough. However, we tend to run away from grief situations. It’s easier for things to be happy and light.
We need to process our own sadness instead of running from it. Don’t push friends to move past that grief. Feelings can build up from traumatic losses that aren’t discharged.
Helping Your Mourning Friend
- Don’t say “I know how you feel.” Everyone has a unique grief journey and healing process.
- Ask “What can I do to help now?” The bereaved may not have the energy to make a request. Instead of offering to share a meal any time, ask when you can dine together. See when and how you can help.
- They may feel worse a few months later than when the loss initially occurred. Check in a few months later. They need casseroles and love beyond the first few weeks.
For The Grieving
- Grief changes over time.
- Take breaks from grief to find some happiness as the marathon of feelings continues.
- Get plenty of sleep.
- Nurture your immune system.
- Exercise to elevate mood.
- Push yourself to be social.
- There is hope.
Listen as Dr. Sherry Cormier joins Melanie Cole, MS, to share tips for the grieving and how you can help your loved one after loss.
Life sometimes takes us down an unpredictable path. Find your financial footing once your primary earning years have passed.Millions of people in their 50s and 60s find themselves facing job and financial insecurity.
Financial wellness can be defined as the amount that makes you feel grounded and content. You have to find a textured and meaningful life on a modest income.
As you age, you may not be considered for jobs that pay as much as the last job you left. Consider taking a freelance position or two in order to generate income. Short consultancies, subletting rooms in your home and driving for a ride share service are options.
Things beyond your control may have landed you in your current financial state. You can learn from past mistakes, but the economic state of the country doesn’t boost your savings.
Listen as Elizabeth White joins Melanie Cole, MS, to share how to find your financial footing over 50.
Yoga is a fantastic way to improve mobility while taking it easy on your joints.When you reach a certain age, finding the right low-impact fitness can be a challenge. Yoga is a great option for middle-aged individuals to strengthen muscles and maintain mobility.
Mid-life is roughly defined as ages 45 to 65. It’s a peak time for career-minded individuals, and the hustle and bustle of running a household is also a challenge. Yoga encourages stress reduction and mindfulness.
Listen as Dennis and Kathy Lang join Melanie Cole, MS, to discuss how yoga can benefit you in mid-life.
What's the deal with perimenopause?Menopause ends the female reproduction window. Perimenopause is like adult puberty, the transition from regular menstrual cycles to one year without periods.
Perimenopause is tough to define. Symptoms can occur for three to five years or longer. Menopause occurs when the ovaries have fully retired. Heavy or light periods, irregular bleeding, vaginal dryness, hot flashes and night sweats may pop up as the ovaries wind down their work.
Until the ovaries shut down completely, it’s going to be a bumpy ride. Progesterone may be prescribed by your provider to even things out. Some over the counter products like black cohosh may provide some relief from symptoms.
Listen as Dr. Mary Jane Minkin joins Melanie Cole, MS, to discuss what to expect from perimenopause.
Seniors want the independence of aging in their own homes. What steps can be taken to ensure their safety?Aging in place is a way for seniors to live in a familiar environment while growing older. While it’s an ideal option, it can be very stressful for the loved ones of these seniors.
Striking a balance between their independence and familial confidence in senior safety is the trick.
Reasonable Risks
- Assess the dwelling for safety. Change handles and add grab bars as needed. Eliminate tripping hazards.
- Ensure frailer individuals have protection when falling. Walkers help but are a bit unbalanced. Clothing should be protective, especially where damage is likely.
- Adequate escalation. It isn’t always necessary to escalate immediately to emergency services.
- Behavior monitoring devices can track when a senior doesn’t move through the home predictably. This can help detect a fall.
Listen as Philip Regenie joins Melanie Cole, MS, to discuss new technology to aid those aging in place.
Learn some tips for writing a great holiday letter.For those who still participate in snail mail, holiday letters are a fantastic way to keep in touch and update loved ones.
No need to fret over your own holiday letter. Here are some tips for your own:
- Keep it short, about one page.
- Keep it real—not too cutesy or boastful.
- It should sound like you wrote it.
- Share specifics about activities and life happenings.
Listen as Gretchen Anthony joins Melanie Cole, MSs to share how to write holiday letters that others will enjoy.
Protect yourself and loved ones from the flu.On the hundred year anniversary of the 1918 Spanish Flu pandemic, flu prevention is top of mind. With the close quarters of the holidays at hand, it’s important to protect yourself and your loved ones from contracting the flu.
Each season’s vaccine is based on an educated guess of the four most likely strains of flu to hit that season. As the predictions are made six months ahead of time to allow for vaccine creation and distribution, it sometimes misses the mark. Viruses mutate, but the vaccine is the best first defense against flu.
Flu tends to come on quickly, prompting a feeling of fatigue and achy muscles. Recommendation is for anyone over six months to have the vaccine. Individuals with weakened immune systems should consult with their physician before getting a shot.
Listen as Dr. Richard Webby joins Melanie Cole, MS, to discuss the importance of the flu vaccine.
It can be tough when your children move away. You're not alone.Parents can feel an emotional upheaval when their children venture off to find their fortunes. Empty nest syndrome is legitimate.
From the moment the child is born, the focus of a parent becomes the best survival of that child. While watching out for the next milestone, personal activities and relationships can fall away.
Start asking yourself what you’d like to be doing. What is fun for you? Re-engage with those things. Find time for yourself before your child leaves the nest so you can start to reclaim friendships and discover new interests for yourself.
Listen as Samantha Lewis joins Melanie Cole, MS, to discuss how to prepare yourself for and survive empty nest syndrome.
Did you maybe just get pregnant but you aren't sure?It happened. You had unprotected sex. When should you get a pregnancy test?
Ovulation occurs around 14 days before your next menstrual period. You may ovulate a little early or a little late, so be sure to use protection if you don’t want to get pregnant.
A pregnancy test can be taken before your expected period. The First Response brand is reliable six days before your potential missed period.
If you get a positive result, you can retest in two or three days. If you have a negative test but think you may be pregnant, retest in a few days.
You can take morning-after contraception if you have an accident. No prescription is required and there is no age restriction. It’s effective within three days.
For those who aren’t ready for a pregnancy, there are many birth control options available. Speak with your provider to find what’s right for you.
Listen as Dr. Mary Jane Minkin joins Melanie Cole, MS, to help you know when you should take a pregnancy test.
Improve your healing by building your muscle mass.Muscle mass may be a reliable factor in evaluating current health and predicting future wellness.
Those with low muscle mass are at risk of more difficulty healing, longer hospital stays and lower physical function after surgery.
Body mass index (BMI) is a better indicator of body volume. The problem is that it doesn’t differentiate muscle from fat.
It’s critical to build strong muscle mass. There is a correlation between your grip strength and your overall muscle health. Slowed movement suggests you may be losing muscle. Resistance exercises at least three times a week benefit muscles and bone density.
Listen as Dr. Suzette Pereira joins Melanie Cole, MS, to discuss the importance of improving your muscle mass.
Does someone else's stress make you feel stressed?When someone else is stressed out, are those stressful feelings contagious?
People who are empaths are emotional sponges, taking on other people’s stresses. Watching the news can really bring someone down.
The trick is to learn how to not adopt other people’s stress.
Tips for Empaths:
- “No” is a complete sentence. No need to give reasons.
- Set boundaries.
- Meditate to center and ground yourself.
- Learn self care so you can re-calibrate from the stresses you see.
- Make sure you address your anxieties so you’re not affecting your children with it.
- Stop using electronics two hours before bedtime.
Listen as Dr. Judith Orloff joins Melanie Cole, MS, to share how you can protect yourself from other people’s stress while remaining empathetic.
Gain strategies to smartly enjoy all the treats the holidays have to offer.Holidays are full of so many amazing treats and delicious foods. It can be a tough time if you're trying to achieve or maintain health goals.
Cocktails
There are calories in most beverages you consume. Alcohol has more calories than carbohydrates or protein, but you can get more bang for your buck with hard alcohol, requiring less of it to get a buzz. Beware of calorie-filled mixers.
Beer has more calories than hard alcohol. Wine typically has about 120 calories for four to six ounces, but who drinks only six ounces of wine?
Sip a glass of water between cocktails. If you imbibe too much alcohol, you may get the munchies. Be kind to your waistline and monitor your alcohol consumption.
Family Feasts
Feel free to taste everything. Take a fork or spoonful of each dish. Fill one plate and stick to what's on that single plate. You want to have room for dessert.
If you can't resist a second visit to the buffet table, consider using some white kidney bean extract up to 30 minutes before your meal. A supplement like Phase 2 (white kidney bean extract) inhibits the absorption of starchy carbohydrates by up to 65 percent.
Consider having just an au jus gravy instead of adding starch to thicken. Enjoy the flavors from the cooked meat.
Don't fast or eat right before heading to a feast. Have some yogurt in the morning. If you know there won't be enough vegetables at the meal, have a salad early in the day.
Make sure you don't fill up on all of the amazing appetizers.
Office Treats
Use willpower when you can and moderation when you can't. Know there will be candy bowls and treats your co-workers share.
Exercise
Get moving to fight off seasonal depression. It's good for your joints, cardiovascular system, bone health and waistline. Go to shopping centers or museums to get some casual exercise. Outdoor sports with the family are a great way to burn off those feasts.
Chef Satisfaction
If you're preparing the meal and tasting everything, you may not be very hungry when you sit down for the meal. Limit yourself to a smaller vessel for tasting if you can't resist going back for more.
Wear comfortable shoes when cooking to avoid strain. Use your kitchen for lunges, calf raises and counter push ups to integrate some fitness into your cooking day.
Listen in as Dr. Felicia Stoler shares her best advice for navigating the holiday festivities.
Find out how to endure difficult and toxic people in time for the holidays.It’s not uncommon to have at least one person in your life who stresses you out. Holidays can force interactions with toxic family members.
First, don’t take their toxicity personally. It’s often not about you. They may misdirect upset from other aspects of their own lives. You don’t have to have this person in your life regularly.
If you are upset with someone, acknowledge the different viewpoint. “Interesting point-of-view; I have this point-of-view.” Unexpressed to the source of stress, this can help you handle their opinions. Repeat to yourself until you don’t feel as charged up about it.
Additionally, you can be a kind and caring person without a toxic person in your life. It is a kindness to let them go. Be good to yourself and live your life without this person as a regular participant in it.
Listen as Doris Schachenhofer joins Melanie Cole, MS, to share how you can interact with toxic individuals... or not.
How can you help a grieving loved one?Losing someone is incredibly tough. However, we tend to run away from grief situations. It’s easier for things to be happy and light.
We need to process our own sadness instead of running from it. Don’t push friends to move past that grief. Feelings can build up from traumatic losses that aren’t discharged.
Helping Your Mourning Friend
- Don’t say “I know how you feel.” Everyone has a unique grief journey and healing process.
- Ask “What can I do to help now?” The bereaved may not have the energy to make a request. Instead of offering to share a meal any time, ask when you can dine together. See when and how you can help.
- They may feel worse a few months later than when the loss initially occurred. Check in a few months later. They need casseroles and love beyond the first few weeks.
For The Grieving
- Grief changes over time.
- Take breaks from grief to find some happiness as the marathon of feelings continues.
- Get plenty of sleep.
- Nurture your immune system.
- Exercise to elevate mood.
- Push yourself to be social.
- There is hope.
Listen as Dr. Sherry Cormier joins Melanie Cole, MS, to share tips for the grieving and how you can help your loved one after loss.
Nip those expectations in the bud before your child becomes spoiled.You try to do your best to raise your child to be compassionate, empathetic and appreciative. You also want him to understand that your financial limitations may be different from other parents.
How can you deal with the gimmes and sense of entitlement?
Technology has contributed to an expectation of instant gratification. In real life, the speed of achievement is slower. It takes longer to earn things.
Your child learn know to enjoy life right now while working toward future desires. This will help him enjoy the future more when he gets there, especially if things don't turn out as he anticipates.
Teach him how to fail effectively. The value of failing can lead to eventual success. He has to get up and try again, taking a lesson from the experience.
“But My Friend Doesn’t Have to Do Chores!”
That’s great. Chores may be part of your household. Tasks are a great way for your child to contribute to the family. There is satisfaction in getting things done.
Work out a subjective measure for a financial allowance. Be clear about what tasks are allowance-worthy. Allowance is for frivolous expenses so push for proactivity from your child.
You want to raise a compassionate, resilient child who knows the difference between needs and wants.
Listen as Dr. Michael Wetter joins Melanie Cole, MS, to share how you can curb expectations and have your child earn what he wants.
Rest improves your productivity.Our society uses “busy” as a badge of honor. We multi-task our way into exhaustion. We may get a lot done, but how much are we actually enjoying?
Neck pain, headaches, irritability, and difficulty sleeping or concentrating may send the stressed person to the doctor.
You need to get rest in the areas where you’re depleting yourself. There are seven areas where you may need rest:
- Physical
- Mental
- Spiritual
- Emotional
- Social
- Sensory
- Creative
A nap won’t restore your creative stores. Going to bed early won’t ease a strained neck.
It’s hard to stop activity. Interject rest throughout the day to help your body in all of your activities. In fact, people work better when they take little rest breaks throughout the day.
Listen as Dr. Saundra Dalton-Smith joins Melanie Cole, MS, to discuss how to improve your productivity through rest.
If you're looking to drop a few pounds or do a little sculpting, this is for you.Most weight loss and fitness advice in the media focuses on making a major change.
But, many people just want to drop a few pounds and make smaller improvements.
“Remodeling” is perfect for those who want to get into better shape and lose five or ten pounds. Start with strength training, focusing on building muscle instead of building fat. Don't worry -- you have to lift a lot of weight for a long time to get bulky muscles.
Diet and exercise should support replacing fat with muscle. Cardio burns calories, helping shed fat.
Focus on getting good calories. Stick to proteins over carbs, and cut back on sugar consumption. It’s not about calorie counting but getting nutrient-rich calories. Look at when you eat, how you eat, and what you eat.
Remodeling means taking changes in areas that you know you need to fix. Start by removing sweetened drinks from your diet and skipping the afternoon snack. Get up from your desk and move around if you find yourself glued to the chair.
High-intensity interval training is an efficient way to start remodeling. Find an exercise you enjoy and do that. Consider getting an app or joining a community if you benefit from that form of motivation. If you’re leery of working out on your own, take a group class or hire a personal trainer.
Listen as Dr. Brian Parr joins Melanie Cole, MS, to share how to get started remodeling your body.
Embrace your creativity to make your days more enjoyable.Finding a creative outlet can ease the difficulty of daily living. Creativity can lift mood, aiding with depression and anxiety.
Creativity is a physical and psychological action. Cooking, gardening and knitting are wonderful ways to implement creativity in your regular life. Insights arise while your mind has freedom during creative periods.
If you work in an oppressive or mundane situation, it’s a challenge to feel creative. Work to make peace with the mundane and engage in your work in the present. Allow yourself times for meditation and mindfulness. Take advantage your work being the means to the creative end that you pursue outside of the workplace. Make a genuine human connection with someone at work to make the days easier to bear.
Listen as Dr. Carrie Barron and Dr. Alton Barron join Melanie Cole, MS, to discuss how to improve your resilience through creativity.
How can you find meaningful connection through online dating?Online dating has changed the face of courtship. With so many websites and apps available, it’s hard to know where to start.
One of the advantages is that you can pre-screen people before you meet them. You needn’t sidle up to the bar, fingers crossed that attractive person is available and looking to date. It’s easier to zero in on likely candidates for love.
Of course, the disadvantage is that body language and tone of voice don’t come across in a text chat.
Concerns about cat-fishing or disingenuous profiles are legitimate. Watch out for those who don’t talk about their future or have clear statements about themselves. Take the first step and be honest yourself.
You have to meet lots of people to find love. Online dating makes it easier to narrow the candidates. The yeses matter; forget about the rejections.
Mobile apps are best for a first screening and a first date. You can gain more information about a person and see more photos on a website.
Listen as Mark Gibson joins Melanie Cole, MS, to guide you into the world of online dating.
Find out how to apply for Social Security disability and improve your chances for approval.In 2017, 68.5 percent of applicants for Social Security disability who applied on their own were denied benefits. The process and paperwork is complicated and overwhelming for many.
Eligibility Requirements for Application
- You must have worked five of the last ten years.
- During that time, you must have paid FICA taxes on your pay.
- You are between ages 21 and 65.
- You have medical evidence of physical or mental illness and confirmation from a physician that shows you can no longer work.
- Your disability must last twelve months or longer, or will contribute to your death (i.e., ALS or stage-4 cancer).
- Visit www.ssa.gov to check your eligibility.
If you are able to return to work, there are incentives to aid your return. Receiving Social Security benefits isn’t necessarily lifelong. Some situations just require a boost to help get you back on your feet.
Apply as soon as it’s clear you can’t work for twelve months or longer. If you are still working, you will be denied. There is a five-month waiting period before your benefits will kick in. About 34 percent of those who apply for benefits are approved without appeal. Appeals can take years.
Listen as Mary Dale Walters joins Melanie Cole, MS, to discuss how to improve your chances to receive your Social Security disability benefits when needed.
Did you just have a panic attack or was it something else? No need to suffer quietly.Difficulty breathing, sweating, trembling, heart pounding, fear... sounds like you might be having a panic attack.
Panic disorder has a genetic component, but panic attacks can occur for anyone. Stress precipitates panic attacks. Someone who is already stressed is prone to panic attacks. Many people suffer quietly.
Panic attacks are short-lived and intense, lasting no more than a couple of hours. Rule out any medical causes right away. Blood work and heart observations will help rule out medical conditions that could be disguised by a panic attack.
You will not die from a panic attack. Behavioral and pharmacological treatments are available for those who experience frequent panic attacks.
Listen as Dr. Alex Dimitriu joins Melanie Cole, MS, to discuss how to handle panic attacks.
Are your child's eyes ready to go back to school?School is back in session. Your kids are prepared with supplies and lunches, but are their eyes ready?
Five Tips for Eye Health
1. Get your child an eye exam.
2. Instill a hand washing habit to avoid pinkeye.
3. Invest in protective eyewear for sports.
4. Reduce eyestrain by encouraging 20 minute breaks from screens after 20 minutes of use.
5. Sunglasses will reduce exposure to harmful UV rays.
Listen as Dr. Brian Boxer Wachler joins Melanie Cole, MS, to discuss how you can prepare your child's eyes for school.
Are the stresses in your own life affecting your kids?Children are very attentive. They pick up on parental stress, even when you think they’re too young to notice.
Kids see how you deal with your problems and use that as a model for their own lives.
Stressed kids often have physical symptoms that could be confused with other conditions. Symptoms of childhood anxiety include stomachaches, headaches, difficulty sleeping, changes in school and social behavior. They may be unable to express what they’re feeling. Watch for physical manifestations of stress and anxiety.
Look at your lifestyle and pump the brakes. Take one thing off the table to reduce the stress. Spend time enjoying life as a family.
Food is medicine. Sneak in snacks that have extra magnesium and potassium. Carrot and celery sticks have a stress-reducing crunch. Small portions of dark chocolate can help release seratonin.
Listen as Dr. Mark Menolascino joins Melanie Cole, MS, to discuss signs of childhood anxiety and how to reduce stress for everyone in your household.
Who couldn't use a memory tune-up?How’s your memory? Does it need a little work?
The more you exercise your memory, the stronger your memory becomes.
One memory technique involves strong visualization attached to things you need to remember. You can create a story to help connect the things you want to remember. The less it makes sense, the more it sticks in your memory.
Listen as U.S. Memory Champion Chester Santos joins Melanie Cole, MS, to share how you can improve your memory.
No matter your age, it's time to start planning for retirement.Money management is a tough subject. It’s difficult enough for many to meet their monthly bills.
How much money do you need to save? You have to look at your lifestyle and see what it would take for you to save the equivalent of what you require for how you live.
To save for retirement, look at how much you’re spending and the source of your retirement funds. Where will the money come from that supports you? The older set wishes they had started saving earlier.
It’s a hard pill to swallow, but you can’t prioritize your children above yourself. They are equal. You have to take care of you so you can take care of your children. Don’t wipe out your life’s savings for your kid’s college degree. Newer resources may help you address college costs.
Listen as Julie Jason joins Melanie Cole, MS, to share how to get started saving for retirement, how to plan for your child’s college expenses, and where to get your financial advice.
Find ways to break the stress at work.Long days at the office? Are you feeling stressed out by work?
Perhaps you can change your point of view. The things you think you can’t change can be stressful. There may be ways to enjoy more of the work or improve your ability to get through the work.
Not every task in any job is enjoyable. Find a way to make those tough tasks fun. Perhaps a reward system will engage you better. Consider ways to make work fun that don’t disrupt the workplace if your boss is no fun.
If you know that a stressful time is ahead, do everything you can to mentally and physically prepare yourself for it. Clear your work plate as much as you can so there’s space for the tasks ahead.
Listen as Dr. Andrew Gardella joins Melanie Cole, MS, to discuss reducing work stress.
Wasting time is good for you!The busy modern world makes it seem like you shouldn’t have a chance to get bored.
However, there’s no shame in allowing yourself some downtime. Letting your mind roam enables more effective problem solving, creative thinking and productivity.
It is imperative to carve out time for personal reflection.
Tips for downtime:
- Take 20 to 30 minutes per day without your cell phone.
- Encourage your child to take some quiet time if it is unavailable at school.
- Turn off devices during mealtime.
- Make sure your quiet time is not goal-oriented.
- Eliminate the guilt you experience when you take quiet time.
Listen as Dr. Alan Lightman joins Melanie Cole, MS, to discuss why we all need to learn to waste time.
Find out how to apply for Social Security disability and improve your chances for approval.In 2017, 68.5 percent of applicants for Social Security disability who applied on their own were denied benefits. The process and paperwork is complicated and overwhelming for many.
Eligibility Requirements for Application
- You must have worked five of the last ten years.
- During that time, you must have paid FICA taxes on your pay.
- You are between ages 21 and 65.
- You have medical evidence of physical or mental illness and confirmation from a physician that shows you can no longer work.
- Your disability must last twelve months or longer, or will contribute to your death (i.e., ALS or stage-4 cancer).
- Visit www.ssa.gov to check your eligibility.
If you are able to return to work, there are incentives to aid your return. Receiving Social Security benefits isn’t necessarily lifelong. Some situations just require a boost to help get you back on your feet.
Apply as soon as it’s clear you can’t work for twelve months or longer. If you are still working, you will be denied. There is a five-month waiting period before your benefits will kick in. About 34 percent of those who apply for benefits are approved without appeal. Appeals can take years.
Listen as Mary Dale Walters joins Melanie Cole, MS, to discuss how to improve your chances to receive your Social Security disability benefits when needed.
Did you just have a panic attack or was it something else? No need to suffer quietly.Difficulty breathing, sweating, trembling, heart pounding, fear... sounds like you might be having a panic attack.
Panic disorder has a genetic component, but panic attacks can occur for anyone. Stress precipitates panic attacks. Someone who is already stressed is prone to panic attacks. Many people suffer quietly.
Panic attacks are short-lived and intense, lasting no more than a couple of hours. Rule out any medical causes right away. Blood work and heart observations will help rule out medical conditions that could be disguised by a panic attack.
You will not die from a panic attack. Behavioral and pharmacological treatments are available for those who experience frequent panic attacks.
Listen as Dr. Alex Dimitriu joins Melanie Cole, MS, to discuss how to handle panic attacks.
What's behind procrastination and how can you get things done sooner?Do you put things off?
Why do you procrastinate?
Fear and anxiety get in the way. Worries about failure are prominent. Sometimes there’s a fear of achievement.
What projects are you putting off? Why are you putting them off? Looking at these aspects may get you moving more than someone telling you to just do it.
Procrastination is so common that we may need to become a little more tolerant of it. We’re all human.
You may be able to trick your procrastination by putting out your tools before distractions occur. This may help you get your workout in or your lunch made before something more interesting takes your attention.
Listen as Andrew Santella joins Melanie Cole, MS, to share how common procrastination is.
Take care of your eyes as you enjoy the great outdoors.The sun is shining, and you’re ready to hit the beach. Your eyes need to be safe while you have fun in the sun.
Just as you wouldn’t forget sunscreen, be sure to grab your sunglasses before stepping outside. You want something that protects you against UVA and UVB rays. Your eye doctor can test your sunglasses. Eye sunburn can cause discomfort, blurry vision and pain.
Sunglass lenses are often made of impact-resistant plastic. This should protect your eyes from debris that might otherwise penetrate the eye.
Take care of your eyes when swimming. Contact lens wearers must consider how spongy lenses are, making them prone to holding microbes and bacteria against the eye. Avoid severe eye infections by removing contacts before swimming. Use cool, artificial tears to soothe eyes after swimming. If they continue to bother you, see your eye doctor.
If you get something in your eye, flush the eye and give it time to recover. Use clean tap water if you must. If the vision is affected or pain persists beyond one hour, head to your eye doctor.
Listen as Dr. Justin Bazan joins Melanie Cole, MS, to talk about summer eye safety.
Where did your beach body go? How do you get it back?Spring has sprung. It’s almost time to hit the beach. Maybe you’ve got some winter warming weight padding you out more than you would like when you slip into your swimsuit.
Your ideal beach body may be your shape from your twenties. You have to trace back when things changed so you can get closer to the idea. Activity levels change, as do lifestyles and eating habits. Aging can’t be helped, but other factors can.
Consider adding extra activity breaks at work. Take the stairs or walk to the mailbox.
View your eating habits to see what food is available. Focus on eating real food. Be conscious of when you eat and why you eat. Modify your environment as much as you can.
You need dedicated exercise to see changes beyond being physically active. That’s the way you change your body composition. It should include some form of resistance training, cardio or aerobic training, and flexibility. Change up your workout if it gets boring.
Most importantly, be realistic. Find a balance between what you’re happy with and what you’re willing to do. Anything you’re doing is moving you in the right direction. There will always be someone who is stronger, faster and fitter than you. Shift the focus from a number on the scale to how you feel.
Listen as Dr. Brian Parr joins Melanie Cole, MS, to share how to get your new beach body back.
What does it take to be more like an Olympian?Olympic athletes dedicate their lives to their sports. It’s inspiring and may leave you dreaming about becoming an Olympic contender. Can the average Joe become a medalist?
The truth is that most people have daily jobs, making training difficult. Olympians have a team of physical therapists, nutritionists and doctors to help them succeed.
They also work to the point of overtraining. You need to rest your muscles and sleep in order to get results.
Consuming a protein shake after a workout can help build muscle. Velocital helps build lean mass during training. High quality carbs and proteins are important for your nutrition. Eat lots of fruits and vegetables.
Muscle training is important. Work with a trainer to develop a routine that works with your body’s functionality. Save advanced techniques until you are strong enough to benefit from them.
If your time is very limited, do strength training instead of cardio. Alternate upper and lower body if you only have 40 minutes four or five times a week.
Find something that fuels your passion and pursue that as your supplemental workout for your sports training.
Listen as Jim LaValle joins Melanie Cole, MS, to share how Olympians train and how you can up your fitness game.
Recover from your lower leg injury without limiting your mobility.According to the National Institutes of Health, around six and a half million people in the United States use a cane, walker or crutches to assist with their mobility.
Crutches are awful. Scooters make life a bit simpler.
But, wouldn't it be amazing if you could keep walking without putting pressure on your knee or your injured lower leg?
The iWalk Free is a prosthetic frame that wraps to the upper thigh to enable walking without a crutch or wheels. Your leg moves the same, but the injured part of the leg is protected and bears no weight. The knee isn’t a resting point so it won’t suffer pain from the device.
Listen as Brad Hunter joins Melanie Cole, MS, to share how the iWalk Free can assist your mobility with minimal intrusion to your daily tasks.
Learn some healthy alternative snacks to take to the movies or on another outing.You’re headed to the movies or another outing. You need something healthy, tasty and portable.
Now you can save money on your life insurance just for being healthy. HealthIQ helps physically active people save up to 33% on their life insurance. Go to HealthIQ.com/lifestooshort to get a free quote. - sponsor
Here are some simple suggestions:
- Small portions of cooked chicken
- Peanut butter
- Blueberries
- Cut fruits and veggies
- Oatmeal
- Granola
- Almonds
- Stew
- Smoothies
If you do buy snacks when you’re out, portion control is your friend. Don’t deprive yourself of amazing foods -- just eat small portions. Skip the fried foods, added condiments and butter. Drink plenty of water.
Listen as chef Jacob Bustos joins Melanie Cole, MS, to share his favorite snacks on-the-go.
Sponsor:
Now you can save money on your life insurance just for being healthy. HealthIQ helps physically active people save up to 33% on their life insurance. Go to HealthIQ.com/lifestooshort to get a free quote.
It's time to take advantage of the apartment gym that's included in your lease. You can even use these tips for hotel gyms.If you have access to an on-site gym, do you take advantage of the facility? Do you use the cool gym at the hotel when you travel?
It’s time to get the most out of your gym access.
This is your opportunity to try something new. Equipment will be limited in comparison to a large gym.
Here are some tips to get the most out of your on-site gym.
- Safety first. Most apartment gyms are remote. If you head to the community center at night, bring a buddy. You’ll feel safer going with a friend or familiar neighbor.
- Hire a personal trainer if you’re new to the community and don’t know what to do. They’re insured and credentialed and will come to you. Apartment gyms aren’t crowded and have a small variety of equipment; both make trainers happy.
- It’s convenient so you might take it for granted. Remember that you’re paying for it. Take advantage of the pool and gym.
- Assess the available equipment and see what there is. Try out the things you haven’t used after learning how to use them.
- Using your complex gym is a great opportunity to get to know your neighbors. It’s great for handling depression and improving socialization.
Sample Workout
- Squats in front of a mirror with a medicine ball or dumbbell
- Crunches with large, fully-inflated therapy balls
- Shrugs, lateral and frontal raises with dumbbells
Listen as Dr. Christopher Berger joins Melanie Cole, MS, to share how to get the most out of your apartment gym.
Wasting time is good for you!The busy modern world makes it seem like you shouldn’t have a chance to get bored.
However, there’s no shame in allowing yourself some downtime. Letting your mind roam enables more effective problem solving, creative thinking and productivity.
It is imperative to carve out time for personal reflection.
Tips for downtime:
- Take 20 to 30 minutes per day without your cell phone.
- Encourage your child to take some quiet time if it is unavailable at school.
- Turn off devices during mealtime.
- Make sure your quiet time is not goal-oriented.
- Eliminate the guilt you experience when you take quiet time.
Listen as Dr. Alan Lightman joins Melanie Cole, MS, to discuss why we all need to learn to waste time.
Find ways to break the stress at work.Long days at the office? Are you feeling stressed out by work?
Perhaps you can change your point of view. The things you think you can’t change can be stressful. There may be ways to enjoy more of the work or improve your ability to get through the work.
Not every task in any job is enjoyable. Find a way to make those tough tasks fun. Perhaps a reward system will engage you better. Consider ways to make work fun that don’t disrupt the workplace if your boss is no fun.
If you know that a stressful time is ahead, do everything you can to mentally and physically prepare yourself for it. Clear your work plate as much as you can so there’s space for the tasks ahead.
Listen as Dr. Andrew Gardella joins Melanie Cole, MS, to discuss reducing work stress.
Who couldn't use a memory tune-up?How’s your memory? Does it need a little work?
The more you exercise your memory, the stronger your memory becomes.
One memory technique involves strong visualization attached to things you need to remember. You can create a story to help connect the things you want to remember. The less it makes sense, the more it sticks in your memory.
Listen as U.S. Memory Champion Chester Santos joins Melanie Cole, MS, to share how you can improve your memory.
Get your vitamin D, destress and declutter with these great spring tips.Spring has sprung. These three “D” health hacks will help you make the most of it.
Vitamin D
The CDC has discovered vitamin D deficiency is the third most common deficiency found in testing. You need 5000 IU of vitamin D daily for bone and immune health.
Vitamin D can be found in the sun. Twenty minutes of sunshine daily will help, but you have to get sun without the sunscreen. Keep your personal skin sensitivity in mind.
You may consider taking a hearty dose of vitamin D. Once weekly doses are available.
Destress
Unplugging is necessary in the busy world. Meditation is common worldwide. You don’t have to imagine mountain ranges. It can be as simple as thinking about your breath. Three to five minutes per day is very helpful.
Stress increases inflammation. Exercise is great for battling stress.
Whatever you do, make it part of your daily routine.
Declutter
"Spring cleaning" has that label for a reason. Ditch expired pain medications and antibiotics. Don’t pour them down the toilet. Take them to your doctor’s office, pharmacist or the police for disposal.
Clear out your refrigerator. Refill with food from the perimeter of the grocery store.
Listen as Dr. Ken Redcross joins Melanie Cole, MS, to share three simple health hacks for a happy, healthy spring.
Where did your beach body go? How do you get it back?Spring has sprung. It’s almost time to hit the beach. Maybe you’ve got some winter warming weight padding you out more than you would like when you slip into your swimsuit.
Your ideal beach body may be your shape from your twenties. You have to trace back when things changed so you can get closer to the idea. Activity levels change, as do lifestyles and eating habits. Aging can’t be helped, but other factors can.
Consider adding extra activity breaks at work. Take the stairs or walk to the mailbox.
View your eating habits to see what food is available. Focus on eating real food. Be conscious of when you eat and why you eat. Modify your environment as much as you can.
You need dedicated exercise to see changes beyond being physically active. That’s the way you change your body composition. It should include some form of resistance training, cardio or aerobic training, and flexibility. Change up your workout if it gets boring.
Most importantly, be realistic. Find a balance between what you’re happy with and what you’re willing to do. Anything you’re doing is moving you in the right direction. There will always be someone who is stronger, faster and fitter than you. Shift the focus from a number on the scale to how you feel.
Listen as Dr. Brian Parr joins Melanie Cole, MS, to share how to get your new beach body back.
No matter your age, it's time to start planning for retirement.Money management is a tough subject. It’s difficult enough for many to meet their monthly bills.
How much money do you need to save? You have to look at your lifestyle and see what it would take for you to save the equivalent of what you require for how you live.
To save for retirement, look at how much you’re spending and the source of your retirement funds. Where will the money come from that supports you? The older set wishes they had started saving earlier.
It’s a hard pill to swallow, but you can’t prioritize your children above yourself. They are equal. You have to take care of you so you can take care of your children. Don’t wipe out your life’s savings for your kid’s college degree. Newer resources may help you address college costs.
Listen as Julie Jason joins Melanie Cole, MS, to share how to get started saving for retirement, how to plan for your child’s college expenses, and where to get your financial advice.
Why doesn't your son seem motivated to do more?“My son is lazy. He isn’t living up to his potential.” Does this sound familiar?
Maybe he isn’t coasting through life. The expectations placed on him may be so great that he’s under pressure. He may not feel like he can reach those expectations, so he flies under the radar. Trying hard and failing reinforces negative feelings.
Of course, you’re going to worry about your son. You want him to prosper. If you yell and scream at him too much, you’ll only push him to do less.
It’s important to let your child fail in certain situations in order to learn. It’s okay not to know everything. Teenage failures don’t typically ruin lives. Be there as the safety net, but let your son take the lesson.
Help Your Son Thrive
- Encourage your children by focusing on processes instead of achievements. Compliment them when they work hard so they feel more competent.
- Provide autonomy for your child with accountability. Let your child decide to stay up late on a school night but send him to school the next day. This is a safe way for him to learn that actions have consequences.
- Connect with him. People do better when they know others care about them. End power struggles with your teen. Listen empathically and understand where he’s coming from. You don’t always have to agree with him.
Listen as Dr. Adam Price joins Melanie Cole, MS, to share how to encourage your son to succeed without nagging him to try harder.
Make smart food choices when life has other plans.When trying to change your eating habits, planning is your best friend. No matter how much you plan, things come up that can throw you off the rails.
Planning Ahead
Starting your day with some food on board can help you resist cravings a little later. Stick to proteins, whole grains, and healthy fats. Prepare something that you can take with you instead of planning to pick something up along the way. Fruit, cheese sticks, and toast are great for grab-and-go. Figure out what works for you so you don’t have to eat convenience foods.
It’s easy to prepare for lunch. Pack your own healthy lunch while you’re making meals for your kids.
Change of Plans
Your healthy lunch was packed but it’s a co-worker’s birthday and you have to go out. Someone brings in homemade treats. You have to skip lunch for a meeting. All of your plans are derailed.
Put together a plan-B bag of healthy snacks that you can keep with you. Baggies of nuts, fresh fruit, whole grain bread sandwiches and vegetables make fantastic little snacks.
Are you eating when you aren’t really hungry? Have a glass of water to see if you’re actually thirsty. Boredom can also seem like hunger. Find something to do like taking a walk through the office. If you’re still hungry, dig into your plan-B bag.
If you have to eat something that wasn’t on your plan, be sensible. Let this be your one cheat meal for the week. Limit portion sizes. There’s no need to binge and there’s no need to deny yourself. Going off your plan is not a license to clear your plate of a large portion.
Listen as Dr. Brian Parr joins Melanie Cole, MS, to share how to win with eating habits when life has other plans.
What's behind procrastination and how can you get things done sooner?Do you put things off?
Why do you procrastinate?
Fear and anxiety get in the way. Worries about failure are prominent. Sometimes there’s a fear of achievement.
What projects are you putting off? Why are you putting them off? Looking at these aspects may get you moving more than someone telling you to just do it.
Procrastination is so common that we may need to become a little more tolerant of it. We’re all human.
You may be able to trick your procrastination by putting out your tools before distractions occur. This may help you get your workout in or your lunch made before something more interesting takes your attention.
Listen as Andrew Santella joins Melanie Cole, MS, to share how common procrastination is.
Prepare yourself and your family for potential disasters in your area.We’ve seen many worldwide disasters in recent history. Are you prepared for disasters in your area?
The simplest thing to do is have awareness of your local situation. Disaster response always starts locally and involves the Federal government if necessary.
Basic Preparedness Checklist
- What would you need if you had no cell phone and no power?
- What would you need to keep your family safe and comfortable for several days without amenities?
- Can you remember the phone numbers of your family members without your cell phone directory?
- Do you have a meeting place in case of emergency that everyone in your family knows?
- Do your children know your full name and street address?
- Do you have an evacuation plan and a paper map?
- Does your car have a spare tire and a full tank of gas?
Your Grab & Go Kit
- water-tight, sealed plastic bag with important documents
- 3-day supply of foods that don’t require refrigeration or cooking
- 2 gallons of drinking water per family member per day
- first aid supplies
- 7- to 14-day supply of medications
- hygiene items
- comfort items
- clean air supplies like an N-95 mask fitted to you
- plastic sheeting & duct tape
- flashlight
- portable radio powered by batteries or hand crank
- whistle
- cell phone chargers
- basic tools
- supplies for special needs in your family
You don’t know how much time you will have in a disaster. Keep your supplies in a plastic container in the safest room in your home. Maintain a smaller kit in your car in case disaster strikes while you’re traveling.
Local response teams always collaborate with local news affiliates. Check your local radio and television stations. FEMA and the National Reserve will find you if the disaster is big enough. News stations will tell you where to go if you need help.
Join your local medical reserve corps if you want to volunteer during an incident. You will be trained for free and able to respond if you like. You’ll also be in the know about local disasters.
Listen as Dr. Julie Martellini joins Melanie Cole, MS, to share how you can be ready if disaster strikes.
Resources
knowwhat2do.com
www.ready.gov
www.redcross.org
What does it take to be more like an Olympian?Olympic athletes dedicate their lives to their sports. It’s inspiring and may leave you dreaming about becoming an Olympic contender. Can the average Joe become a medalist?
The truth is that most people have daily jobs, making training difficult. Olympians have a team of physical therapists, nutritionists and doctors to help them succeed.
They also work to the point of overtraining. You need to rest your muscles and sleep in order to get results.
Consuming a protein shake after a workout can help build muscle. Velocital helps build lean mass during training. High quality carbs and proteins are important for your nutrition. Eat lots of fruits and vegetables.
Muscle training is important. Work with a trainer to develop a routine that works with your body’s functionality. Save advanced techniques until you are strong enough to benefit from them.
If your time is very limited, do strength training instead of cardio. Alternate upper and lower body if you only have 40 minutes four or five times a week.
Find something that fuels your passion and pursue that as your supplemental workout for your sports training.
Listen as Jim LaValle joins Melanie Cole, MS, to share how Olympians train and how you can up your fitness game.
It's time to take advantage of the apartment gym that's included in your lease. You can even use these tips for hotel gyms.If you have access to an on-site gym, do you take advantage of the facility? Do you use the cool gym at the hotel when you travel?
It’s time to get the most out of your gym access.
This is your opportunity to try something new. Equipment will be limited in comparison to a large gym.
Here are some tips to get the most out of your on-site gym.
- Safety first. Most apartment gyms are remote. If you head to the community center at night, bring a buddy. You’ll feel safer going with a friend or familiar neighbor.
- Hire a personal trainer if you’re new to the community and don’t know what to do. They’re insured and credentialed and will come to you. Apartment gyms aren’t crowded and have a small variety of equipment; both make trainers happy.
- It’s convenient so you might take it for granted. Remember that you’re paying for it. Take advantage of the pool and gym.
- Assess the available equipment and see what there is. Try out the things you haven’t used after learning how to use them.
- Using your complex gym is a great opportunity to get to know your neighbors. It’s great for handling depression and improving socialization.
Sample Workout
- Squats in front of a mirror with a medicine ball or dumbbell
- Crunches with large, fully-inflated therapy balls
- Shrugs, lateral and frontal raises with dumbbells
Listen as Dr. Christopher Berger joins Melanie Cole, MS, to share how to get the most out of your apartment gym.
Recover from your lower leg injury without limiting your mobility.According to the National Institutes of Health, around six and a half million people in the United States use a cane, walker or crutches to assist with their mobility.
Crutches are awful. Scooters make life a bit simpler.
But, wouldn't it be amazing if you could keep walking without putting pressure on your knee or your injured lower leg?
The iWalk Free is a prosthetic frame that wraps to the upper thigh to enable walking without a crutch or wheels. Your leg moves the same, but the injured part of the leg is protected and bears no weight. The knee isn’t a resting point so it won’t suffer pain from the device.
Listen as Brad Hunter joins Melanie Cole, MS, to share how the iWalk Free can assist your mobility with minimal intrusion to your daily tasks.
This flu season has been terrible. Why?Every flu season is different. The 2017-2018 flu season started early. This year’s strains are being reported as very dangerous.
Now you can save money on your life insurance just for being healthy. HealthIQ helps physically active people save up to 33% on their life insurance. Go to HealthIQ.com/lifestooshort to get a free quote. - sponsor
Why is it so bad this year? This year’s vaccine doesn’t seem to be as protective as desirable. The virus has mutated since the vaccine’s components were selected. The strains included in the vaccine are selected six months before it becomes available.
If you have a young child or elderly family member, getting the vaccine yourself can protect them. Healthy family members should get the vaccine to save those with weakened immune systems from exposure.
The flu sets one up for bacterial infections. If you get sick, recover and get sick again, you may have a bacterial infection. Get yourself to the doctor.
Listen as Dr. Richard Webby joins Melanie Cole, MS, to explain how the flu vaccine works and the benefit of getting it now.
Sponsor:
Now you can save money on your life insurance just for being healthy. HealthIQ helps physically active people save up to 33% on their life insurance. Go to HealthIQ.com/lifestooshort to get a free quote.
Raise your hand if you enjoy standardized testing. Right. No one does.Parents, you know that testing time can be stressful. There’s a lot of pressure on schools for success with standardized tests.
Now you can save money on your life insurance just for being healthy. HealthIQ helps physically active people save up to 33% on their life insurance. Go to HealthIQ.com/lifestooshort to get a free quote. - sponsor
Standardized testing won’t go away anytime soon. The best bet is to reduce stress to make test times easier for students, parents and teachers.
Tips for Stress
- Diet. What you feed your body can create stress. Reduce sugar and improve nutrition. Breakfast is necessary to jumpstart metabolism.
- Rest. Children between ages ten and twelve need ten hours sleep per night. The average adult needs six to eight hours sleep. One bathroom trip eliminates an hour of sleep. Sleep deficit will eventually wear the body down and make it susceptible to illness.
- Exercise. Thirty to forty-five minutes of exercise five days a week give the best benefits to the body. It should be scheduled so it gets done.
- Mental attitude. Encourage your kids to do their best. Take advantage of the snack breaks during the special scheduling. Throw caution to the wind and be positive during the test.
Listen as Dr. Raj Gupta joins Melanie Cole, MS, to share great tips to deal with stress associated with standardized testing.
Sponsor:
Now you can save money on your life insurance just for being healthy. HealthIQ helps physically active people save up to 33% on their life insurance. Go to HealthIQ.com/lifestooshort to get a free quote.
Foods of the flower children of the past influence our dietary choices today.Peace, love and homegrown eats... these staples of the hippie movement are still present in today’s culture.
Now you can save money on your life insurance just for being healthy. HealthIQ helps physically active people save up to 33% on their life insurance. Go to HealthIQ.com/lifestooshort to get a free quote. - sponsor
Many of the fringe foods from the 1960s and 1970s are considered health foods today. Sprouts, tofu, nut loaf and mixed juices are a small sampling of "hippie foods" present on many menus today.
Hippie kids were the first to grow up in a world of pesticides and fertilizers. They were aware of some of the issues with industrially produced food. They decided to strip those things away and consume things they could control: grains and vegetables.
Listen as Jonathan Kauffman joins Melanie Cole, MS, to discuss the presence of hippie food in today’s culture.
Sponsor:
Now you can save money on your life insurance just for being healthy. HealthIQ helps physically active people save up to 33% on their life insurance. Go to HealthIQ.com/lifestooshort to get a free quote.
Learn some healthy alternative snacks to take to the movies or on another outing.You’re headed to the movies or another outing. You need something healthy, tasty and portable.
Now you can save money on your life insurance just for being healthy. HealthIQ helps physically active people save up to 33% on their life insurance. Go to HealthIQ.com/lifestooshort to get a free quote. - sponsor
Here are some simple suggestions:
- Small portions of cooked chicken
- Peanut butter
- Blueberries
- Cut fruits and veggies
- Oatmeal
- Granola
- Almonds
- Stew
- Smoothies
If you do buy snacks when you’re out, portion control is your friend. Don’t deprive yourself of amazing foods -- just eat small portions. Skip the fried foods, added condiments and butter. Drink plenty of water.
Listen as chef Jacob Bustos joins Melanie Cole, MS, to share his favorite snacks on-the-go.
Sponsor:
Now you can save money on your life insurance just for being healthy. HealthIQ helps physically active people save up to 33% on their life insurance. Go to HealthIQ.com/lifestooshort to get a free quote.
Get the perspective of someone who's been there.A lot of information on aging is from the viewpoint of the caregiver or physician. How does the older set view their vintage status?
One of the most rewarding things about aging is seeing the results of your life actions. Your family line and contributions to fields are more visible.
It does take longer to do some things. It’s okay to rest when you feel like it. You can’t keep going with some activities with the same vigor and duration as you once did.
You may find that you’re more willing to let other people make mistakes and learn from them instead of intervening.
Words of Wisdom
- Stay physically and mentally active.
- Maintain a sense of humor.
- Have someone to love.
- Preserve a reason for living.
- Don’t sweat the small stuff.
Listen as Jerry Cole joins Melanie Cole, MS, to share the perspective of an older, experienced individual.
Get the sleep you need for optimal health.You need sleep to stave off chronic disease, improve hormone production, lose weight and deal with daily life. The demands of today’s lifestyle aren’t helping you get the sleep you need.
It’s time for some sleep hacks to get quality sleep for healing and improved overall health.
- You should get at least seven hours of sleep every day.
- Cut down on electronics use close to bedtime. Listen to music or read a book to wind down. No television in the bedroom.
- Avoid the three Cs two hours before bedtime: cocktails, caffeine and cigarettes. Cocktails cause restlessness a few hours into sleepytime. Caffeine shortens your sleep cycle. Cigarettes negatively affect the initiation of sleep.
- Use clinically-proven supplements if you have a hard time getting to sleep. AHCC is an immune booster made from mushrooms.
- Keep your bedroom at 60 to 68 degrees Fahrenheit. It may seem nippy but it can help you sleep.
- Try to get to bed around 10 p.m. It takes about 90 minutes to get into the REM stage of sleep.
- Use that do not disturb button on your phone.
- Get 150 minutes of moderate or 75 minutes of high-intensity exercise each week. Don’t work out right before bed.
- Don’t eat close to bedtime. If you have to eat near bedtime, use a pillow that’s elevated 30 degrees to alleviate reflux symptoms.
- Consider yoga or meditation to teach your mind to relax and destress.
- Use food as medicine. Almonds have magnesium to relax the muscles. Walnuts contain tryptophan like Thanksgiving turkey. Chamomile tea has glycine to relax muscles and nerves. Omega-3s improve melatonin production.
- Invest in a good mattress, comfortable pillows and quality sheets.
- Visit a sleep specialist or try a sleep study if you can’t get the sleep you need.
Listen as Dr. Ken Redcross joins Melanie Cole, MS, to share tips to get the best sleep possible.
Find your way back to peace and happiness, even when you're bombarded with bad news.How can you find a sense of personal peace and happiness when there’s so much misfortune going on in the world?
We are wired to take our cues from outside ourselves. Social media, television news, our culture and other people show us how we should behave and react to what’s happening in society. If we keep this up, we’re going to keep suffering.
You have to turn your attention elsewhere. Look inside yourself to find some peace. You have to find what works best for you. Quiet your survival brain when it doesn’t need to be engaged. Consider exercise, nutritious eating, and meditation.
Listen as Dr. Shelley Uram joins Melanie Cole, MS, to share how you can manage peace and happiness when bombarded with bad news.
How can you get fitness benefits while staying safe as a weekend warrior?About one in three Americans get the Center for Disease Control & Prevention's (CDC) recommended amount of exercise each week. It can be tough to fit in fitness with all of the demands of daily life.
What if you’re a weekend warrior because you can’t keep a daily fitness schedule?
You can get the same mortality benefits from two days of fitness per week. But, you need to follow some guidelines to prevent injuries caused by intense workouts.
DO:
- Stretch and warm up properly.
- Cool down by slowing down with the same exercise you were doing.
- Find a way to deal with muscle aches, like with an arnica montana gel or cream.
- Eat restorative foods. Blueberries, boiled eggs and salmon are great for restoring your body.
DON’T:
- Have intense back-to-back workouts both days.
- Obsess with one activity.
- Push yourself too far because of your ego.
If you choose to walk for exercise, make sure you walk briskly enough that you can’t talk while you’re moving.
Be sure to find something you love to keep you engaged with fitness.
Listen as Dr. Ken Redcross joins Melanie Cole, MS, to share how to avoid injuries as a weekend warrior.
Celebrity Vicki Lawrence shares how she was diagnosed with chronic idiopathic urticaria.Hives tend to be an allergic reaction to food or cleansing products. Most people experience hives at least once in their lives.
But, what if those hives don’t go away?
Chronic idiopathic urticaria (CIU) is a chronic form of hives. It takes about six weeks to get a CIU diagnosis, because doctors try to treat it as an allergic reaction first. You try to find triggers right away.
An allergist who is experienced with CIU should be able to help. Take photos of your rash and keep a diary of your condition so you can present the information to your doctor. This can help work out the best treatment option for you.
Listen as celebrity Vicky Lawrence joins Melanie Cole, MS, to share her story of being diagnosed with CIU.
It may be romantic to meet someone under the mistletoe. But, they may give you something you didn't want.Holidays mean hugs and kisses. They also mean easy transmission of colds and viruses.
Herpes
Little kids can get cold sores so don’t let them kiss adults who have cold sores. They’re commonly spotted around or on the lips. You can also find them by the nose from time to time. Sharing utensils and beverages can also transmit the possibility of these painful blisters appearing later in life.
Common Cold
Coughs and sniffles are warning signs to stay back. Don’t share utensils or drinks. Go with a peck on the cheek or an air hug.
Mononucleosis
This is more common in teens because of the kissing frequency. If you get mono, take your vitamins and stay hydrated. Stay away from friends and family. It’s very contagious.
If you are sick and don’t recover in two weeks, see your physician.
Listen as Dr. Georgea Pasedis joins Melanie Cole, MS, to share how to protect yourself from the consequences of physical affection when others are ailing.
Your 2018 health and fitness goals can be attainable with smart, achievable steps.Resolutions are on the horizon. Many people have big goals for reaching health and fitness goals next year.
But, the gyms will be just as empty and the snacks will be just as tempting a few weeks into the year. How can you avoid those pitfalls and stay on track?
Set realistic expectations. Pick one thing and make it part of your lifestyle. Can you add 15 minutes of activity per day now? A few short bursts of exercise during the day will add up.
Weight loss is more than calories in and calories out. You have to find the balance in your life. Watch your carb intake. Cut your starches in half if you’re consuming too much.
It’s harder to lose weight as you get older. Focus on gaining lean mass. Increase the number of vegetables you consume each day.
Convenience seems to be king of our diets. Learn simple ways to prepare your own food so you get more nutritious meals.
Listen as Dr. James LaValle joins Melanie Cole, MS, to share how you can reach your health and fitness goals by the end of next year.
How can you survive holiday festivities without gaining weight?You try to eat healthy during the holidays. The reality is that many people gain a pound or two between Thanksgiving and the new year.
Supercharge your brain and reverse memory loss, pick up a copy of Memory Rescue today. - sponsor
How can you plan to keep the weight off?
- Know that you are not alone.
- Move more and eat less.
- Don’t give up your normal fitness routines because of holiday distractions.
- Park farther away from shops to get a little exercise.
- Enjoy your favorite foods but don’t overdo it.
- Don’t stand near a food buffet.
- Use a smaller plate and get rid of it when you finish your serving.
- Have one small serving of alcohol and follow it with a glass of water.
- Snack at home so you aren’t starving when you arrive at the party.
This is not the time to try to lose weight. You’ll have difficulty succeeding with holiday interruptions and meals. Journal about your eating and activity. Keep your focus on seeing loved ones instead of eating your way through winter festivities.
Listen as Dr. Brian Parr joins Melanie Cole, MS to share tips on how you can keep the holiday pounds away.
Sponsor:
Supercharge your brain and reverse memory loss, pick up a copy of Memory Rescue today.
Have a great idea up your sleeve? Find out how to take your invention to market.Have you ever watched an infomercial and said to yourself, “I could’ve invented something like that”?
Supercharge your brain and reverse memory loss, pick up a copy of Memory Rescue today. - sponsor
If you are a home inventor, how do you find people to buy your products?
There are two types of media:
- Media that creates brand awareness, getting you to think about their product.
- Direct response media, geared to get clients and consumers to take action.
All marketing is designed to solicit a response. The question is how immediate you want that response to be.
How to Get Your Product Made
Ask yourself if you’re in love with your product, or does it have a potential place in the marketplace? Don’t mortgage your home to chase the dream if your product isn’t relatively viable. Does your product solve a common problem? Does it have mass appeal? Is it affordable?
If you assess it to be a worthwhile investment, now it’s time to see what you have to spend on this project.
Get your patent so you can license production. Now no one can steal your idea.
Make a working prototype. It doesn’t have to be amazing. You need something to present to someone who can license production.
Seek a marketing partner. Most marketing partners charge 2-5%. They handle production, promotion and pathways to retail.
Listen as John Yarrington joins Melanie Cole, MS, to break down how you can get your at-home invention into the hands of consumers.
Sponsor:
Supercharge your brain and reverse memory loss, pick up a copy of Memory Rescue today.
That's it! It's time to deal with your stuff.Do you collect things? Have a habit of holding onto things? Maybe your plan is a little cluttered?
If you’re listening to this podcast, something’s not working in your relationship with your stuff.
Supercharge your brain and reverse memory loss, pick up a copy of Memory Rescue today. - sponsor
Clutter is a constant to-do list. It raises your stress level. You have to get a handle on it so you can move on with your life.
Tips for Decluttering
- Start three steps back from your catch-all space. Why are things landing in the catch-all space?
- Do you have room in your closet for your sweaters or in your garage for your holiday decorations? Make space for the things you’re going to put away.
- Set aside the time to work on decluttering. It’s too easy to put it off if it’s not scheduled.
- Have your tools handy. You need a garbage bag, a box for donations, water and snacks.
- Know it will be work. Set yourself up for success with realistic expectations
- Give spare stuff to people in your immediate circle. Donate leftovers to local charities. It’s easy to let things go when you know they’ll be put to good use.
Five Ps of Decluttering
1. Pull everything out of the space you’re tackling.
2. Put it together. Sort things into piles by similarity. You can see how much of everything you have.
3. Purge. Be honest with yourself about what you use and don’t use. Don’t feel guilty about the money you spent on stuff you aren’t going to use.
4. Put everything back that you’ve decided to keep. Make sure you have a place to store what you kept.
5. Peace of mind is yours.
Clutter doesn’t happen overnight so it’s going to take time to declutter. Go easy on yourself and focus on small spaces. You’ll have to do maintenance on spaces as you bring more stuff into your home.
Listen as organizational expert Tracy McCubbin joins Melanie Cole, MS, to help you declutter your life.
Sponsor:
Supercharge your brain and reverse memory loss, pick up a copy of Memory Rescue today.
Make fitness an adventure through hiking.It’s important to move your body. Walking is recommended for those who are new to fitness, because it’s very accessible and inexpensive. If walking seems too pedestrian, kick things up a notch with hiking.
Supercharge your brain and reverse memory loss, pick up a copy of Memory Rescue today. - sponsor
Preparing for a hike is like preparing for life. Start incrementally and gear yourself from the bottom up. Invest in good footwear that is durable, light and wicks moisture. Get a good hip pack for a first aid kit, map, water and a sandwich. Using poles works your upper body and increases your staying power. A broad-brimmed hat will protect your head and neck from the sun.
Begin with small adventures. Connect up with a hiking club if you’ve found hiking is a passion. You can travel the world and see some amazing sites as your skill develops.
Listen as James Klopovic joins Melanie Cole, MS, to learn how to set your feet on the hiking path.
Sponsor:
Supercharge your brain and reverse memory loss, pick up a copy of Memory Rescue today.
Nip those expectations in the bud before your child becomes spoiled.You try to do your best to raise your child to be compassionate, empathetic and appreciative. You also want him to understand that your financial limitations may be different from other parents.
How can you deal with the gimmes and sense of entitlement?
Technology has contributed to an expectation of instant gratification. In real life, the speed of achievement is slower. It takes longer to earn things.
Your child learn know to enjoy life right now while working toward future desires. This will help him enjoy the future more when he gets there, especially if things don't turn out as he anticipates.
Teach him how to fail effectively. The value of failing can lead to eventual success. He has to get up and try again, taking a lesson from the experience.
“But My Friend Doesn’t Have to Do Chores!”
That’s great. Chores may be part of your household. Tasks are a great way for your child to contribute to the family. There is satisfaction in getting things done.
Work out a subjective measure for a financial allowance. Be clear about what tasks are allowance-worthy. Allowance is for frivolous expenses so push for proactivity from your child.
You want to raise a compassionate, resilient child who knows the difference between needs and wants.
Listen as Dr. Michael Wetter joins Melanie Cole, MS, to share how you can curb expectations and have your child earn what he wants.
Get the sleep you need for optimal health.You need sleep to stave off chronic disease, improve hormone production, lose weight and deal with daily life. The demands of today’s lifestyle aren’t helping you get the sleep you need.
It’s time for some sleep hacks to get quality sleep for healing and improved overall health.
- You should get at least seven hours of sleep every day.
- Cut down on electronics use close to bedtime. Listen to music or read a book to wind down. No television in the bedroom.
- Avoid the three Cs two hours before bedtime: cocktails, caffeine and cigarettes. Cocktails cause restlessness a few hours into sleepytime. Caffeine shortens your sleep cycle. Cigarettes negatively affect the initiation of sleep.
- Use clinically-proven supplements if you have a hard time getting to sleep. AHCC is an immune booster made from mushrooms.
- Keep your bedroom at 60 to 68 degrees Fahrenheit. It may seem nippy but it can help you sleep.
- Try to get to bed around 10 p.m. It takes about 90 minutes to get into the REM stage of sleep.
- Use that do not disturb button on your phone.
- Get 150 minutes of moderate or 75 minutes of high-intensity exercise each week. Don’t work out right before bed.
- Don’t eat close to bedtime. If you have to eat near bedtime, use a pillow that’s elevated 30 degrees to alleviate reflux symptoms.
- Consider yoga or meditation to teach your mind to relax and destress.
- Use food as medicine. Almonds have magnesium to relax the muscles. Walnuts contain tryptophan like Thanksgiving turkey. Chamomile tea has glycine to relax muscles and nerves. Omega-3s improve melatonin production.
- Invest in a good mattress, comfortable pillows and quality sheets.
- Visit a sleep specialist or try a sleep study if you can’t get the sleep you need.
Listen as Dr. Ken Redcross joins Melanie Cole, MS, to share tips to get the best sleep possible.
What should you eat when you want to get fit?Maybe you want six-pack abs. Or, perhaps you want to get stronger.
What should you eat to support your fitness goals?
First, start with eating real foods that are close to what you find in nature. You don’t have to count the grams of everything. Make sure you have lean protein, fruit, vegetables, healthy carbs and smart fats every day. Avoid processed foods.
Second, assess your fitness goals. Do you want to increase or decrease your weight? Your goal will impact your food requirements each day. Don’t add a protein shake or bar just because you exercised.
Third, you don’t want to exercise completely fasted. You need some nutritious carbohydrates to fuel the workout early in the morning. Have a piece of fruit, or a glass of pure fruit or vegetable juice. The glucose gives you energy right away. Adding fiber, fat and protein will take longer to digest.
Additionally, alcohol is closer to fat than protein for your body. Cut back on booze and mixers if you have caloric goals.
Finally, use fats and oils to cook your food so it tastes good. You don’t have to drink coconut oil each day to get in your healthy fats. In moderation, you can eat the natural fats in your food, like the fat in your ham or skin from your chicken.
Listen as Dr. Felicia Stoler joins Melanie Cole, MS, to discuss how to eat to support your fitness goals.
Make smart food choices when life has other plans.When trying to change your eating habits, planning is your best friend. No matter how much you plan, things come up that can throw you off the rails.
Planning Ahead
Starting your day with some food on board can help you resist cravings a little later. Stick to proteins, whole grains, and healthy fats. Prepare something that you can take with you instead of planning to pick something up along the way. Fruit, cheese sticks, and toast are great for grab-and-go. Figure out what works for you so you don’t have to eat convenience foods.
It’s easy to prepare for lunch. Pack your own healthy lunch while you’re making meals for your kids.
Change of Plans
Your healthy lunch was packed but it’s a co-worker’s birthday and you have to go out. Someone brings in homemade treats. You have to skip lunch for a meeting. All of your plans are derailed.
Put together a plan-B bag of healthy snacks that you can keep with you. Baggies of nuts, fresh fruit, whole grain bread sandwiches and vegetables make fantastic little snacks.
Are you eating when you aren’t really hungry? Have a glass of water to see if you’re actually thirsty. Boredom can also seem like hunger. Find something to do like taking a walk through the office. If you’re still hungry, dig into your plan-B bag.
If you have to eat something that wasn’t on your plan, be sensible. Let this be your one cheat meal for the week. Limit portion sizes. There’s no need to binge and there’s no need to deny yourself. Going off your plan is not a license to clear your plate of a large portion.
Listen as Dr. Brian Parr joins Melanie Cole, MS, to share how to win with eating habits when life has other plans.
In a conundrum about what to eat before you workout? We've got answers.Should you eat before you work out? What should you consume after?
Pre-Workout Tips
- Be sure to hydrate before working out. Your body loses moisture when you sleep. Have a 16-ounce bottle of water 30-60 minutes before hitting the gym.
- If you're hungry, have light protein or light carbs within an hour of your workout. Greek yogurt, a piece of fruit, or a nutritious protein bar can keep your stomach from growling while you work out.
- Avoid energy drinks. You don’t need the caffeine or sugar crash.
Workout Tips
- Hydrate while working out. Stop every 15-30 minutes for some water.
- If you work out for more than an hour, a beverage with electrolytes may help you replenish.
Post-Workout Tips
- Have another 16-ounce bottle of water 30-60 minutes after the workout. You’re still sweating and need to hydrate.
- Have some carbs, protein and fats. Fruit and Greek yogurt are a great post-workout snack. A sandwich or wrap, whole grain cereal, or a hard boiled egg can also help replace what you lost.
- Aerobic workouts demand more carbs and fat for replenishment. Weight training requires more protein for recovery.
If you’re feeling sick or weakened during your workout, it’s time to call it a day. It's important to know your limits and avoid pushing too hard.
Listen as Dr. John Higgins joins Melanie Cole, MS, to share his best advice for workouts and nutrition.
Prepare yourself and your family for potential disasters in your area.We’ve seen many worldwide disasters in recent history. Are you prepared for disasters in your area?
The simplest thing to do is have awareness of your local situation. Disaster response always starts locally and involves the Federal government if necessary.
Basic Preparedness Checklist
- What would you need if you had no cell phone and no power?
- What would you need to keep your family safe and comfortable for several days without amenities?
- Can you remember the phone numbers of your family members without your cell phone directory?
- Do you have a meeting place in case of emergency that everyone in your family knows?
- Do your children know your full name and street address?
- Do you have an evacuation plan and a paper map?
- Does your car have a spare tire and a full tank of gas?
Your Grab & Go Kit
- water-tight, sealed plastic bag with important documents
- 3-day supply of foods that don’t require refrigeration or cooking
- 2 gallons of drinking water per family member per day
- first aid supplies
- 7- to 14-day supply of medications
- hygiene items
- comfort items
- clean air supplies like an N-95 mask fitted to you
- plastic sheeting & duct tape
- flashlight
- portable radio powered by batteries or hand crank
- whistle
- cell phone chargers
- basic tools
- supplies for special needs in your family
You don’t know how much time you will have in a disaster. Keep your supplies in a plastic container in the safest room in your home. Maintain a smaller kit in your car in case disaster strikes while you’re traveling.
Local response teams always collaborate with local news affiliates. Check your local radio and television stations. FEMA and the National Reserve will find you if the disaster is big enough. News stations will tell you where to go if you need help.
Join your local medical reserve corps if you want to volunteer during an incident. You will be trained for free and able to respond if you like. You’ll also be in the know about local disasters.
Listen as Dr. Julie Martellini joins Melanie Cole, MS, to share how you can be ready if disaster strikes.
Resources
knowwhat2do.com
www.ready.gov
www.redcross.org
Will working out today help your future health?Can you fill a fitness bank now, so you experience benefits later?
The answer is yes, you can exercise now to build up your fitness in order to accomplish future activities. You can also get strong in the present so that it’s easier to best illness when it hits you. Your strength, endurance and bone density decrease rapidly from being bed-ridden. Take advantage and get active while you’re healthy.
It’s best to maintain a high level of fitness for yourself as long as you can in your lifetime. Being fit makes daily tasks easier. It also improves recovery from surgery and pregnancy.
Fill your bank with a minimal level of fitness. You should perform cardiovascular exercise no less than 150 minutes a week. If you’re already active and fit, do a little more. Push yourself to get even stronger.
Listen in as Dr. Brian Parr joins Melanie Cole, MS, with tips on how to get fit now and reap the benefits later.
That's it! It's time to deal with your stuff.Do you collect things? Have a habit of holding onto things? Maybe your plan is a little cluttered?
If you’re listening to this podcast, something’s not working in your relationship with your stuff.
Clutter is a constant to-do list. It raises your stress level. You have to get a handle on it so you can move on with your life.
Tips for Decluttering
- Start three steps back from your catch-all space. Why are things landing in the catch-all space?
- Do you have room in your closet for your sweaters or in your garage for your holiday decorations? Make space for the things you’re going to put away.
- Set aside the time to work on decluttering. It’s too easy to put it off if it’s not scheduled.
- Have your tools handy. You need a garbage bag, a box for donations, water and snacks.
- Know it will be work. Set yourself up for success with realistic expectations
- Give spare stuff to people in your immediate circle. Donate leftovers to local charities. It’s easy to let things go when you know they’ll be put to good use.
Five Ps of Decluttering
1. Pull everything out of the space you’re tackling.
2. Put it together. Sort things into piles by similarity. You can see how much of everything you have.
3. Purge. Be honest with yourself about what you use and don’t use. Don’t feel guilty about the money you spent on stuff you aren’t going to use.
4. Put everything back that you’ve decided to keep. Make sure you have a place to store what you kept.
5. Peace of mind is yours.
Clutter doesn’t happen overnight so it’s going to take time to declutter. Go easy on yourself and focus on small spaces. You’ll have to do maintenance on spaces as you bring more stuff into your home.
Listen as organizational expert Tracy McCubbin joins Melanie Cole, MS, to help you declutter your life.
Find out how ACL injuries occur, as well as how to treat and prevent them.The anterior cruciate ligament (ACL) is one of four ligaments that stabilizes the knee. It’s the most commonly injured knee ligament. There are nearly 200,000 ACL repair surgeries in the United States each year. Women are seven to eight times more likely to suffer ACL injuries than men.
The ACL prevents the knee from derotating in unnatural ways. Accelerating, decelerating and turning puts torsional stress on the knee. The ACL prevents that twisting.
An injury is often accompanied by a pop and/or the knee giving out. It typically swells but doesn’t need emergency treatment. A stabilizer and anti-inflammatory are the usual treatment. The injury can recover in several weeks.
An ACL tear will not repair itself and leads to knee instability. Rest, ice, compression and elevation can help the knee feel normal again. Physical therapy can help with swelling, soreness and mobility. Nearly every athlete is offered ACL repair surgery because they want to return to athletic activity. Bracing is effective for those who opt out of ACL repair surgery and engage only in low-level physical activity.
ACL Injury Prevention
Neuromuscular training is the best prevention. It teaches the body how to land, jump and cut properly. This could reduce ACL injuries in women by 50% but is also effective for men.
Minding fatigue and resting your body can reduce your body’s required recovery time. If your child is involved in two sports, be sure she’s getting the necessary time to recover from athletic endeavors.
Stick to efficient workouts and get plenty of sleep.
Listen as Dr. Eric Chehab joins Melanie Cole, MS, to discuss how to prevent and treat ACL injuries.
Prevent poisoning in your child with a little caution at school and in the home.Not everything at school is as safe as you’d like. Anything can be poisonous if used in the wrong amount, wrong way, or by the wrong person. It’s best to be aware of potential poisons in classrooms and in the home.
There is no such thing as “child proof.” While child-resistant locks are available, vigilance is best in preventing poisoning.
Poisons in School
The American Association of Poison Control Centers get about 29,000 calls about school-based exposures every year. Many of these are based on dares from peers or pranks on teachers. Drinking vape liquid, mace exposure, eating hand sanitizer, and consuming dissection specimens are more likely to happen at school than at home. Chewing on pens, swallowing foreign bodies, medicine dosage errors, and chemistry chemical exposures also occur at school.
Poison Control can advise when emergency care is necessary based on the substances used. They are not emergency services but serve as a great informational resource. You won’t be reprimanded for calling if your situation isn’t an emergency.
Poison Tips at Home
Read labels and follow all directions on your insect repellents. Beware inhalation and getting it in the eyes. Adults should apply insect repellent on children and avoid the kids’ hands. Store containers out of reach of children. Wash hands after playtime is over.
If the possible poisoned person is unconscious, not breathing, or appears to be having a seizure, call 911 immediately.
If the poisoned person is conscious, contact Poison Control to discuss the nature of the poisoning. Poison Control will advise based on the type of poisoning. They will also contact your local emergency services to alert them you’re bringing someone in or need an ambulance.
It’s best to be prepared for potential poisoning. Exercise caution to keep your loved ones safe.
Poison Help Line 1-800-222-1222 or text POISON to 797979 so you have it on your phone when you need it.
Listen as Krista Osterthaler joins Melanie Cole, MS, to share tips on poison safety.
Learn how to get your vitamin D requirements if you don't soak up the sun daily.Vitamin D is a fat soluble vitamin that can be found in fatty foods like fish. We can also generate it in our bodies if we’re exposed to sunlight.
This vitamin is essential for the body’s absorption of calcium, magnesium, phosphate, iron and zinc. It helps your bones stay strong, improves red blood cell count and reduces risk for heart disease.
Fifteen minutes of sunlight per day should help you reach the recommended amount of vitamin D. Most people need about 400 IU per day. If you don’t get enough sun exposure or vitamin D in your diet, a supplement may be your best option.
Listen as Dr. John Higgins joins Melanie Cole, MS, to share how to get more vitamin D into your diet.
Find out the four necessary components of a complete fitness program.It’s important to balance out your fitness program to make the most of your physical health.It’s too easy to stick with one aspect, especially if it’s all the rage.
Before starting a fitness program you should speak with your doctor. If you haven’t been active or are looking to increase your intensity, get a health screening.
A complete exercise program has four components.
Cardiorespiratory activities or aerobic exercises get the heart and lungs going. This category includes walking, jogging, swimming, cycling, and tennis. Pursue these activities three to five days per week.
Resistance training is important to building muscle. Choose activities that stress the muscles, like lifting weights, bodyweight exercises and using resistance bands. Work targeted muscle groups two to three days per week. Allow 48 hours between working targeted muscle groups for recovery.
Flexibility exercises are key for stretching the body. Do static stretches that are held for a period of time. You can also do dynamic stretches that flow through different positions. Balance exercises qualify. These should be done two to three days per week as part of a fitness program, or daily for faster improvement.
Neuromotor training helps your brain to move your body smoothly. This is important for your brain connection to your muscles. Tai chi, pilates and yoga done two to three days per week will satisfy this aspect.
You need all four components for stability. Pursue these activities at the gym or in your own home with minimal expense. Start at the intensity level that’s right for you. Set goals to become stronger and find balance between all four components.
Listen as Dr. Barbara Bushman joins Melanie Cole, MS to guide you on a well-rounded approach to fitness.
Learn how you can continue to burn calories after your workout and subsequently make fitness improvements.While it may seem like a dream, your body is always burning calories.
Metabolism occurs in every cell of your body, even when you’re sleeping. Eighty percent of your daily carbohydrate intake is utilized by your brain.
You burn just below one calorie per minute when at rest. Moderate exercise burns about five to six calories per minute. High intensity exercise burns ten to fifteen calories per minute, depending on your body weight.
Metabolic conditioning or metabolic training boosts your metabolism so you can burn more calories per minute.
As you get more fit, you have to increase intensity or time for continued improvement. Add five minutes to your workout or boost your intensity.
Higher intensity workouts make you feel out of breath so you can’t expend energy on conversation. You shouldn’t feel like collapsing, but you should feel like your body is fully engaged.
Resistance training burns tons of calories. Your metabolism doesn’t just drop to your resting rate when you finish the workout. It continues to burn calories at a higher rate later.
Listen as Dr. Michele Olson joins Melanie Cole, MS, to share how you can kick your metabolism into high gear.
Why doesn't your son seem motivated to do more?“My son is lazy. He isn’t living up to his potential.” Does this sound familiar?
Maybe he isn’t coasting through life. The expectations placed on him may be so great that he’s under pressure. He may not feel like he can reach those expectations, so he flies under the radar. Trying hard and failing reinforces negative feelings.
Of course, you’re going to worry about your son. You want him to prosper. If you yell and scream at him too much, you’ll only push him to do less.
It’s important to let your child fail in certain situations in order to learn. It’s okay not to know everything. Teenage failures don’t typically ruin lives. Be there as the safety net, but let your son take the lesson.
Help Your Son Thrive
- Encourage your children by focusing on processes instead of achievements. Compliment them when they work hard so they feel more competent.
- Provide autonomy for your child with accountability. Let your child decide to stay up late on a school night but send him to school the next day. This is a safe way for him to learn that actions have consequences.
- Connect with him. People do better when they know others care about them. End power struggles with your teen. Listen empathically and understand where he’s coming from. You don’t always have to agree with him.
Listen as Dr. Adam Price joins Melanie Cole, MS, to share how to encourage your son to succeed without nagging him to try harder.
How can you get fitness benefits while staying safe as a weekend warrior?About one in three Americans get the Center for Disease Control & Prevention's (CDC) recommended amount of exercise each week. It can be tough to fit in fitness with all of the demands of daily life.
What if you’re a weekend warrior because you can’t keep a daily fitness schedule?
You can get the same mortality benefits from two days of fitness per week. But, you need to follow some guidelines to prevent injuries caused by intense workouts.
DO:
- Stretch and warm up properly.
- Cool down by slowing down with the same exercise you were doing.
- Find a way to deal with muscle aches, like with an arnica montana gel or cream.
- Eat restorative foods. Blueberries, boiled eggs and salmon are great for restoring your body.
DON’T:
- Have intense back-to-back workouts both days.
- Obsess with one activity.
- Push yourself too far because of your ego.
If you choose to walk for exercise, make sure you walk briskly enough that you can’t talk while you’re moving.
Be sure to find something you love to keep you engaged with fitness.
Listen as Dr. Ken Redcross joins Melanie Cole, MS, to share how to avoid injuries as a weekend warrior.
Learn about possible foot injuries due to overuse.We spend a lot of time on our feet. Foot injuries are fairly common.
Forefoot Injuries
- Bunions - big toe angled inward at an unusual angle.
- Sesamoiditis - pain under the big toe joint, especially in runners and kickers.
- Morton’s neuroma - pain and numbness between the third and fourth toes caused by a nerve entrapment.
- Metatarsalgia - pain under the ball of the foot.
Arch Injuries
- Plantar fascia strain - pain along the inside of the arch.
- Stress fractures - frequently appearing in athletes and those with C-curved feet.
Heel Injuries
- Heel spur - irregular bone formation resulting from arthritic change.
- Tendonitis is also common throughout the foot from overuse.
Shoes are the base of support for your entire body. Stilettos don’t have the infrastructure to support you. Stilettos also shorten the calf muscle and Achilles tendon. Ballet flats can also be troublesome because the support isn’t there.
It’s best to wear a running shoe for exercise, even if you’re just walking. Running shoes are more supportive. You might need insoles to provide extra support.
Stretch your feet by sitting with your legs in front of use. Use a towel or band to gently pull the top of your feet toward you. Lie back, bend the knee and gently pull your foot back again. Extend the leg and use the band with each foot to stretch your leg muscles. Stand with your back to the wall and lift your toes a few times. Turn around and raise your heels for a few repetitions.
Listen as Dr. Jeffrey Ross joins Melanie Cole, MS, to discuss overuse injuries to the feet.
What should you eat when you want to get fit?Maybe you want six-pack abs. Or, perhaps you want to get stronger.
What should you eat to support your fitness goals?
First, start with eating real foods that are close to what you find in nature. You don’t have to count the grams of everything. Make sure you have lean protein, fruit, vegetables, healthy carbs and smart fats every day. Avoid processed foods.
Second, assess your fitness goals. Do you want to increase or decrease your weight? Your goal will impact your food requirements each day. Don’t add a protein shake or bar just because you exercised.
Third, you don’t want to exercise completely fasted. You need some nutritious carbohydrates to fuel the workout early in the morning. Have a piece of fruit, or a glass of pure fruit or vegetable juice. The glucose gives you energy right away. Adding fiber, fat and protein will take longer to digest.
Additionally, alcohol is closer to fat than protein for your body. Cut back on booze and mixers if you have caloric goals.
Finally, use fats and oils to cook your food so it tastes good. You don’t have to drink coconut oil each day to get in your healthy fats. In moderation, you can eat the natural fats in your food, like the fat in your ham or skin from your chicken.
Listen as Dr. Felicia Stoler joins Melanie Cole, MS, to discuss how to eat to support your fitness goals.
Protect yourself from tick-related diseases.Today’s ticks that carry Lyme disease are more rampant than ever.
White-tailed deer are the primary carrier of these ticks. Our growing civilization has greater proximity to these deer, so our tick exposure has increased.
What Do Ticks Look Like?
Ticks have eight legs and come in different sizes. They don’t have eyes or antennae. They have a head and body. There are many varieties of ticks that carry different kinds of germs. You have to identify the ticks correctly to know the potential disease exposure.
Tick Safety
Spray your shoes with permethrin since DEET isn’t very effective on ticks. You can also have your clothing treated with permethrin. Botanical oils may not work well if you’re going into a tick-infested area. Ticks that carry Lyme disease latch on at shoe level and climb up your legs.
If you go exploring, the American dog tick is prevalent and may hitchhike a ride home with you. Toss your clothes in the dryer for 10 minutes to kill any live ticks. Check yourself, family and pets for ticks after the adventure.
It typically takes at least 24 hours for diseases to transmit. Use a pointed tweezer to pull the tick straight out. Take a photo of the tick. Save the tick in a plastic bag for a few weeks in case it needs to be tested.
Listen as tick expert Dr. Thomas Mather joins Melanie Cole, MS, to talk ticks.
Take care of your eyes as you enjoy the great outdoors.The sun is shining, and you’re ready to hit the beach. Your eyes need to be safe while you have fun in the sun.
Just as you wouldn’t forget sunscreen, be sure to grab your sunglasses before stepping outside. You want something that protects you against UVA and UVB rays. Your eye doctor can test your sunglasses. Eye sunburn can cause discomfort, blurry vision and pain.
Sunglass lenses are often made of impact-resistant plastic. This should protect your eyes from debris that might otherwise penetrate the eye.
Take care of your eyes when swimming. Contact lens wearers must consider how spongy lenses are, making them prone to holding microbes and bacteria against the eye. Avoid severe eye infections by removing contacts before swimming. Use cool, artificial tears to soothe eyes after swimming. If they continue to bother you, see your eye doctor.
If you get something in your eye, flush the eye and give it time to recover. Use clean tap water if you must. If the vision is affected or pain persists beyond one hour, head to your eye doctor.
Listen as Dr. Justin Bazan joins Melanie Cole, MS, to talk about summer eye safety.
Find out how to get the carbs you need without overdoing it."Carb" isn’t a dirty word, but it has developed a connotation of being an unnecessary indulgence.
Carbohydrates are an important part of any diet. In fact, carbohydrates are present in fruits, vegetables and legumes. They’re responsible for the glucose you need in your brain and spinal cord.
Low carbohydrate diets still contain carbohydrates. People tend to go too far when reducing the carbs in their diets.
You should eat carbohydrates in foods as part of meals. If you’re eating spaghetti and meatballs, the carbs in the noodles would be a necessary part of dinner. The basket full of bread sticks would be an unnecessary part of dinner.
Portion control will also help with your unnecessary carb consumption. Restaurants serve huge portions. The “clean your plate” attitude at home can lead to excessive carb consumption. Learn the appropriate portion for your body, and save the leftovers for another meal.
Eat less added sugar. A glass of orange juice contains naturally occurring sugar. A glass of orange soda contains added sugars. Look for foods that have naturally occurring sugars and don’t require added sugars in the processing. The source of the sugars in your food is more important than the label’s sugar measurement.
Most people don’t need to go to extremes when eliminating foods from the diet. Have you earned what you’re eating? An active lifestyle can balance out the foods you’re consuming.
You should get about half your energy from carbohydrates, emphasizing vegetables, whole grains and legumes. Sugar consumption is sometimes a problem for those who eat too much fruit per day. Find a good source of protein to meet your protein needs and eat reasonable portions. Use olive oil for cooking. Consume healthy fats.
Listen in as Dr. Brian Parr shares how you can sensibly enjoy carbs.
How well do you sleep at night? Is it time for a new mattress?You spend about one-third of your life in bed. A mattress can make or break a good night’s sleep.
Quality sleep is incredibly valuable. Lack of sleep can be detrimental to your health. It can harm your relationships.
Poor sleep can endanger others as well, particularly when driving.
Consider your mattress as sleep equipment. Make an investment in one that will keep you healthy and happy.
Signs you need a new mattress:
- Your mattress is 5-7 years old.
- You wake with stiffness, numbness, aches and pains.
- You sleep better at a friend’s house or in a hotel bed.
Steps to Buying a New Mattress
- Test out mattresses by lying down on them in stores. If you purchase online, be sure the return policy works well and customer service will work with you if you are dissatisfied.
- Take your partner with you to test the mattress. You share the bed.
- Make sure the mattress is comfortable and supportive for you. This doesn’t mean it has to be firm.
- Get a queen-size mattress so you have plenty of room to move. Get a full-size bed for your child so there’s room for you when needed.
- Certified polyurethane foam is made without formaldehyde, toxic metals and has lower VOCs. Look for mattresses that are certified.
Listen as mattress expert Helen Sullivan joins Melanie Cole, MS, to discuss how to find the best mattress.
Are you drinking too much?It’s fun to share a drink with friends. Alcohol is often paired with unwinding and celebration.
But, how much alcohol is too much?
Most people are okay with moderate drinking; one or two drinks per day. Don’t use this a weekly guideline to binge on Friday night. “I didn’t imbibe the rest of the week, so I can have ten cocktails tonight!” That’s not how it works.
Binge drinking is dangerous. It raises blood pressure, damages nerves, causes sexual dysfunction, harms the liver, and can lead to other consequences.
Signs You Might Have a Problem
- Consuming too many drinks in two hours (4 for women, 5 for men)
- Blackouts
- Turning up late to work or performing poorly
- Engaging in risky behavior
- Organizing activities around drinking all the time
Best behavior is to drink 12 ounces of water for every alcoholic drink you consume. If you drink when stressed, investigate other ways to reduce your stress. Alcohol should be a treat.
Listen as Dr. John Higgins joins Melanie Cole, MS, to discuss how to avoid drinking too much.
It's time to step away from the keyboard and move your body.Time can get away from you if you work from home. You may do a lot more sitting than someone who has to leave the house to go to work.
While it may seem hard to believe, the hardest thing to do when you work from home is stopping work. It’s really easy to continue to slave away at your computer.
Tips for Telecommuters
Get yourself on a schedule so your day has a clear beginning and end. Change your pajamas and brush your teeth or whatever you need to do to define your day.
Assign your estimated commute time to fitness. If it would take you 30 minutes to drive to work, then spend that time working out.
Take activity breaks between work tasks. Hop on your treadmill, do a few lunges, stretch. Small increments of activity add up.
Get up every 45 to 60 minutes. Stretch the muscles that haven’t been used while you were sitting. Consider getting a standing desk. Sitting becomes stressful for your body.
Wearable technology makes you aware of how much you’re moving. It’s recommended to get to 10,000 steps per day for health benefits. Your smart phone may have a pedometer function.
Develop good working posture. Your elbows should be at 40 degrees when you’re typing. Your screen should be at eye level. This will reduce the wear and tear on your body. Sitting on a fitness ball all day may exacerbate an issue you may not know you have.
Stretch everything that is contracted when you’re sitting. Work your hip flexors with both hands on your back pockets, push your hips forward, lean back and say “aaaaahhh.” Stretch your chest by clasping your hands behind your back and raising your arms up.
Encourage your colleagues on phone meetings to take stretch breaks. Create a culture for body care.
Listen in as Grace DeSimone joins Melanie Cole, MS, to share tips for work-from-home fitness.