healthy lifestyle Archives - Page 21 of 54

6 Tips to Mentally Prepare for This Year’s Back to School

Each year, as summer draws to a close and Labor Day approaches, parents and children across the country brace themselves for one big day: the first day of school. Mixed emotions hit everyone: excitement, anxiety, relief – there might even be some tears, whether they come from nervous little ones or parents overwhelmed with bittersweet emotion (or joy!). But this year, on top of all of this, we have to deal with something none of us have any roadmap for: returning to school after a worldwide pandemic shook up everything, including our education system, last year. Some children have already been back to in-person learning, and some haven’t, but all will probably need a reminder on how to mentally prepare for their big day this year. So how can you, as a parent, help your child get ready to climb those schoolhouse steps again?

1. Talk It Out

silhouette of a woman and a child talking on a bench — *Talk with your child about the new school year and any anxiety they might have.*

Normalizing open communication with your children is always a good idea, but is especially important when a big change or transition is coming up – and, for some children, a return to in-person learning (or the start of a full year back at school after a changeable pandemic year) will feel huge. Knowing that they have someone to talk to is critical for children (and teens, even if it seems like they’re just going to grunt in response!), so don’t be afraid to talk openly with them about their feelings. To get the lines of communication open:

Start with a family meeting well before the first day of school – Give your children a safe space to share what’s on their mind, as well as get in touch with and organize their own feelings about their return to school, well before school starts. Remember to keep it balanced, and ask about what they’re excited about and looking forward to, not just what they’re worried about. You might even find that the fears you think they have are more a reflection of how you’re feeling.

Keep communication going with daily check-ins – Quick, regular conversations that happen every day in the car, at the start of dinner, or before bed will help establish a consistent time for children to discuss what is going on in their lives, and will keep up the process of normalizing talking about their feelings.

Don’t forget to take care of yourself – Remember, this past year has been stressful for the whole family – including you! – so you might need to talk to someone, too. You need to take care of your own mental health in order to be there for your children, so don’t hesitate to reach out to a parent support group or a therapist.

2. Start a Routine Early

As chaotic as children can seem, they actually thrive on routine: it helps them feel like things are predictable, under control, and can even help foster a sense of responsibility in them if they are active parts of making their day run smoothly. For many children, last year was very disruptive to their normal routines, and it might take time for them to get back into the rhythm of things, especially if they will be returning to in-person learning for the first time this fall. But having a morning routine that starts the day in a peaceful way, as well as an afternoon routine that involves homework, activities, getting ready for the next day, and a reasonable bedtime, will be very important to get your children back on track, so start planning well before school begins and try:

Focusing on sleep – Consider making bedtimes and wake-up times 10 minutes earlier each day as the first day of school approaches.
Trying things out – Have a trial run of your daily routine for a week before school begins, remembering that everyone might still be getting used to commuting and being where everyone needs to be at a set time!
Get the kiddos involved – Getting your children involved in helping with the daily routine can give them a feeling of ownership over it, which can also help ease their anxieties. For younger children, give them a chart with pictures and stickers to help them map out their day; for older children and teens, try to encourage independence by giving them their own calendar or daily planner, and asking them to prep each evening for the next day by picking out clothes, packing their lunch, or setting their own alarm, for example.

3. Create a “New School Year Resolutions” List

Last year was completely unprecedented for most people, which means that the goals and expectations that your children had for their school year (and that you had for them) might not have been met – and that’s ok! This past year and a half has been about getting by as best we can, and it will take time to get back into a relatively “normal” way of life, so don’t expect things to change overnight – routines, socializing, sleep cycles, everything will need to be adapted.

What you can do is set realistic expectations, and allow your children to do the same, while still encouraging them to be excited about the year ahead and the upcoming chance to get back on track. To this end, you can ask them what their “new school year resolutions” list looks like: for example, they might want to introduce themselves to one new person this year or get weekly assignments done a day earlier than they used to. Just remember to keep it lighthearted and simple!

4. Get Practical

illustration of a woman with her hand on a boys head and the boy had a speech bubble with a virus in it — *Talk to your children about what to expect in school with the Covid-19 virus, and the possibility of wearing a mask.*

Just as having a predictable routine can be reassuring for children, knowing what to expect practically from everyday situations can also be helpful in easing anxiety and combating stress. Little things that might not seem that important to you, like knowing the layout of their school, or having their daily schedule broken down for them, can really give them a sense of grounding and familiarity that should make the transition a lot smoother.

In addition, be frank with your children about the safety measures that they can expect to return to this year, especially if they haven’t experienced in-person learning in the time of Covid. Try to reframe any negativity surrounding these measures into a more positive light, reminding them that whatever your school district is doing (masking, distancing, putting up partitions, etc), just means that they school is helping them do what they need to do to keep themselves healthy and back in school where they belong!

5. Be Proactive About Mental Health

Whether or not your child has already been back to in-person learning, they might still be feeling the effects of the pandemic on their mental health – after all, this was a collective trauma that we all experienced, and children have not been immune to the depression and anxiety that many of us have been suffering from. We still don’t know what the long-term psychological effects of this past year could be, so as your children head back to school this year, you’ll need to check them for more than just lice or signs that they’re being bullied. Look for signs and symptoms that something is not quite right, like:

Isolation
Irritability
Low mood or energy
Difficulty sleeping
Lack of enjoyment in normal activities
Excessive concerns about safety
Lack of motivation

When in doubt, talk to someone about your concerns, whether it’s a school counselor or your pediatrician – it’s ok to have a low threshold for getting help right now, since we are in uncharted waters!

6. Be Positive

Being positive about the upcoming year is probably one of the best ways to get your children ready for back to school! We get it, keeping a sunny outlook is not always easy, but remember that your children will always be tuned into you and your reactions, and will follow your lead. Try to engage in self-care that will help you focus on the good things for the upcoming year, and share that positivity with your children.

If your children are having trouble getting back into a routine, or are resistant to going back to school, remember that all of this has been tough on them, and they might also need more positive reinforcement. Praise them often for making good choices and fulfilling responsibilities, and build things into their lives that “reward” them for their hard work and give them a much needed break from any anxiety they’re feeling, like time at the park with you or other activities they enjoy.

Last school year was like no other we’ve ever experienced, and we still don’t know exactly what this upcoming one will look like. What we do know is that things have been tough on everyone, including our children, so we all need to work a bit harder this year to make the transition back to school a little easier. But with the tactics above, and a sense of optimism and hope, we can all get our lives back on track and our children back to where they need to be!

Will We Ever See the Equal Rights Amendment?

“We hold these truths to be self-evident, that all men are created equal…” How many times have you heard these words from the Declaration of Independence, especially as July 4th rolls around and we’re reminded of the founding of our country? Maybe for you, this time of year conjures up thoughts of hot dogs, fireworks, and mattress sales more than it does thoughts of equality, but as we celebrate this year amid a new-found freedom from the worst of a pandemic, let’s really look at those words.

Our country was built on the principle that all men are created equal; leaving aside for now (although it’s always an important discussion to have) the problematic nature of how our country has treated all men, we should really remember that that isn’t just an expression. Women were denied a seat at the table for centuries, and even now, we’re often left playing musical chairs for the few available to us. But did you know that two suffragettes attempted to change that nearly a hundred years ago by drafting the Equal Rights Amendment, or ERA, and that, technically, that amendment has been ratified? This proposed amendment to the Constitution would essentially end legal distinctions between men and women – but will it ever become a reality?

The Beginnings of the Equal Rights Amendment

The Constitution of the United States and its 27 amendments grant us many rights, but so far it doesn’t have much to say about gender equality. But all the way back in 1923, two suffragettes and members of the National Woman’s Party, Alice Paul and Crystal Eastman, decided it was time to change that. They’d been leaders in the push to get women the vote, and the ERA seemed to them to be the next logical step after the ratification of the 19th amendment; they wanted to make sure that women were never again treated as second-class citizens. Their Equal Rights Amendment didn’t get much support; even so, starting in 1923, it was brought up in every session of Congress. But considering that Congress was full of, ahem, men throughout most of the twentieth century (between 1922 and 1970 only 10 women served in the Senate, with no more than 2 serving at one time), the ERA didn’t make much progress until the 1970s.

A lot had changed in the 5 decades between the introduction of the Equal Rights Amendment and the 1970s: both men and women had won some rights in the workplace (making working class women less worried about how the ERA would affect the fight for women factory workers’ rights), society’s ideas about men and women’s roles were changing, and we got some fierce women in Congress, like Representatives Martha Griffiths and Shirley Chisholm. These women were able to FINALLY put enough pressure on Rep. Emanuel Celler, the powerful chairman of the House Judiciary Committee (who had refused to hold a hearing on the ERA for over 30 years) to get things moving.

In 1972, Congress finally voted on the following two small, but historically monumental sentences: “Equality of rights under the law shall not be denied or abridged by the United States or by any state on account of sex. The Congress shall have the power to enforce, by appropriate legislation, the provisions of this article.” And when they did, the ERA passed in both chambers overwhelmingly, with far more than the two-thirds majority needed to pass – and, if you remember your high school Social Studies, it was then sent out to be ratified by at least three-quarters of the states (currently 38), who were given a seven-year deadline to get it done. Everything seemed to be on track, and then, all of a sudden, it wasn’t.

The Long and Winding Road to Ratification

When you look at the text of the Equal Rights Amendment, there doesn’t seem to be much to disagree with in those two little sentences; in fact, within a year of its approval by Congress, the ERA had been ratified by 30 states. It seemed like things were on track for quick ratification, but then a whole movement of people, like members of the new religious right and conservative activists, came out in force and tried to stop the amendment, arguing that it would lead to things like gender-neutral bathrooms, women being drafted into the military in combat roles, and same-sex marriage. Anti-feminist activist Phyllis Schlafly even started a campaign known as STOP ERA (“stop taking away our privileges”), claiming that the ERA would take away women’s “special status,” and that it would hurt the “traditional” family as well as do away with women’s “right” to be supported by their husbands.

These groups were successful in their attempts to change opinions on the ERA: only 5 more states had ratified the amendment by 1977, and then no more by the deadline, which was pushed until 1982. Not only that, but 5 states (Idaho, Nebraska, Kentucky, South Dakota, and Tennessee) actually voted to rescind their ratification, which would reduce the total number of ratifications to 33. Although it’s still unclear if those states can actually take back their votes, many people wrote the amendment off as dead.

Will the Equal Rights Amendment Be the 28th Amendment?

It turns out, though, the ERA isn’t actually dead. Since 2017, 3 more states (Nevada, Illinois, and, most recently, Virginia) have surprised the nation by voting to ratify it, bringing the grand total of states that have ratified the amendment to: yep, the 38 states required to add it to the Constitution.

But, unfortunately, that doesn’t necessarily mean that the Equal Rights Amendment is about to be made the 28th amendment to the Constitution: supporters and opponents have been fighting over two issues for years, and neither has been fully resolved. First, the deadline to ratify the Equal Rights Amendment has long since passed (the deadline was never extended past 1982). There is some good news on that front, though: earlier this year, the House of Representatives voted to retroactively remove the deadline for ratification. The bad news? This resolution still needs to pass in the Senate, although with the shift in the Senate towards the Democrats, there is a greater potential for it to pass.

box with the word vote on it and a hand putting paper towards the box — *The House of Representatives voted to retroactively remove the deadline for ratification, but the Senate has to vote for it to pass.*

Second, the 5 states that voted to rescind their ratification are sticking to their guns, and are therefore insisting that only 33 states have ratified the Equal Rights Amendment. No one is quite sure how to settle this problem, and both the 3 states that have recently ratified the Equal Rights Amendment, and the 5 who have decided to no longer support it are fighting legal battles to have their decisions recognized. There is some precedent, though, on the side of supporters of the ERA: during the ratification process for both the 14th and 15th amendments, states rescinded their ratifications, and Congress decided to, well, ignore them and proceed with adding those amendments to the Constitution anyway.

So for now, things are up in the air, legally speaking, and we still don’t have an Equal Rights Amendment – we’re not even sure whether we have 38 true ratifications from the states. With some arguing that it’s up to Congress to decide, and others saying we should rely on the courts, all we can do is wait and see. But, as Virginia proved to the nation in 2020, the ERA is by no means dead.

Do We Still Need the Equal Rights Amendment?

There’s no denying that women have made great strides in gaining equality under the law since Congress sent the Equal Rights Amendment out for ratification, thanks in part to great legal minds like Ruth Bader Ginsberg – so is the ERA still relevant in the 21st century? Yes! It might just be two little sentences, but having them in the Constitution could still make a difference in terms of the law and American society. After all, as RBG pointed out: “Every constitution in the world written since the year 1950… has the equivalent of an equal rights amendment, and we don’t.”

While there isn’t one magical law that would make women equal in all ways, what the Equal Rights Amendment would do is allow women to challenge laws and norms that stand in the way of their equality. According to Linda Coberly, a lawyer and the chair of the ERA Coalition’s Legal Task Force, a Constitutional amendment “would provide a basis, potentially, for a lawsuit, and courts will need to decide whether any particular law…constitutes discrimination on the basis of sex and is invalid under any equal rights amendment.” The ERA could therefore strengthen the legal basis for combating violence against women, pay inequality and maternity leave, as well as ensure that women couldn’t lose any of the rights that they’ve gained over the decades.

So there you have it: the long and maybe unnecessarily complicated story of an amendment to the Constitution that, to many in the year 2021, seems like common sense. The question remains, though, whether the 100th anniversary of the Equal Rights Amendment’s birth will see us celebrating its addition to the Constitution, or scratching our heads over how to move forward. What do you think?

Finding Acceptance: What You Can Learn from the Japanese Concept of Ukeireru

At the start of this year, we posted a piece about what we thought would be a good “word of the year” for 2021: resilience. It seemed fitting to take some time to think about ways to bounce back and keep moving forward after the rough 2020 that we all experienced; it was helpful for us, and we hope it was for you, too! Now we’re already in the middle of a slightly improved 2021, and thinking that maybe tending to our collective mental health is still on everyone’s minds…

So, maybe what we all need to do is rewind, look our situations in the face and work on some acceptance. To that end, let’s look to Japanese culture, in which acceptance is considered a value that can have a very positive impact on your life – it has nothing to do with resignation, and everything to do with making peace with your situation (and making the best of it), as well as living in harmony with the world around you. Sounds good, right? So how can you work toward practicing the Japanese concept of “ukeireru,” or acceptance?

What Is Ukeireru?

silhouette of a head with words inside the brain and the words "reset your mind" — *Many psychologists believe that practicing ukeireru is a way to reframe our mindset.*

In the Japanese language, there are actually multiple words that could be translated to the English word “acceptance,” but “ukeireru” is having a moment right now, probably because of this concept’s emphasis on our relationships with others and on accepting the world around us (and what it unleashes on us). While it can be a complicated concept, it can be boiled down to, according to psychologist Scott Haas (who recently wrote a book on ukeireru), “Acceptance of oneself, others, and communities.” Many psychologists believe that practicing ukeireru is a way to reframe our mindset, relieve some of the stresses that plague us, and work towards greater happiness, both for ourselves and those around us – which would ultimately make the world better for everyone.

Accept Yourself!

While self-acceptance is not the only aim of practicing ukeireru, it is a very necessary first step – after all, wasn’t it that wisest of drag queens, RuPaul, who said, “If you can’t love yourself, how the hell are you going to love someone else?” All joking aside, psychology research does tell us that being more accepting of ourselves, including accepting all of our thoughts and emotions, improves our mental health and helps us to better deal with the stress in our lives. When it comes to ukeireru, practicing self-acceptance means that you can make the mental space in your life to move on from negative or stressful situations.

For example, you need to accept that you are unhappy with your job before you can look for one that makes you happier, or you need to accept your grief for the loss of a loved one before you can start to heal. And, because ukeireru means accepting that you are part of nature and the world around you, it allows you to recognize that you, like nature, are constantly changing, and the crises or stressors that you are facing will not last.

Know Your Place in the World

a group of people's legs sitting next to each other. — *Your place in the world depends on your relationships with your family, and community.*

So, if ukeireru places such a big emphasis on how we are a part of the world around us, that means that it goes far beyond self-acceptance; to really practice ukeireru, you have to understand that looking inward is important in finding acceptance, but so is really taking the time to observe the world around you and find your place in it. Acceptance means accepting that your place in the world depends on your relationships with your family, community and nature. Your happiness depends on others, and theirs depends on you. As Martin Luther King, Jr. said, “Those who are not looking for happiness are the most likely to find it, because those who are searching forget that the surest way to be happy is to seek happiness for others.”

While our first instinct, especially in American culture, is to look at happiness, as well as stress, as an individual thing, practicing ukeireru tells us that we are a part of something bigger. According to Scott Haas, this type of acceptance is “…to see that whatever makes me unhappy makes others in my community unhappy, too. Knowing that I am not alone continues to diminish my stress: We are in this together. As a result, through the practice of behaviors informed by ukeireru, the feelings of despair and helplessness, the hallmarks of stress, are diminished. That creates calm and focus needed to address causes.” But don’t worry if you’re an introvert, this doesn’t mean you suddenly have to become some sort of joiner or group enthusiast – the practice of ukeireru is simply meant to make you more aware that you are one part of many groups that you rely on.

Working Towards Ukeireru

Does that sound exactly like what you need right now: a path toward accepting your own feelings and moving forward, as well as a way to feel more connected in your relationships and to your wider community? If so, how can you get started incorporating this concept into your life? First, remember two things:

Acceptance is different from resignation – When you resign yourself, you basically give up on making a change for the better. Acceptance, in the sense of ukeireru, is all about allowing for change and working toward improvement, for yourself and your community.

Ukeireru is not a quick-fix, once-a-day practice – Acceptance is not something you can pencil into your schedule in 30-minute blocks, like a yoga or meditation practice. It’s a mindset that you need to work on.

To work on this mindset, you can try the following:

Make time for nature – Ukeireru emphasizes finding harmony with nature, so get out there and reconnect with it! Take a hike, go to a beautiful garden – you can even surround yourself with houseplants. Be especially mindful of how nature makes you feel, and of the changes that you see and feel in the outside world; if you notice how slow the natural world can change, it can help you to realize that it is also natural and positive that there will be small, slow changes in your own life.

Try to find what it is that’s actually stressing you out – How often does something like this happen to you: you have a blow up with your partner because of something unimportant, or you get angry with a stranger, like a customer service rep, and take out your frustrations on them? Practicing ukeireru means looking deeper, and recognizing that usually the problem isn’t you or the other person (in whatever situation you’re stressed about), it’s some underlying problem that’s bubbling under the surface. Try to practice connecting more with the root issue and working on that, instead of burying it in little everyday stresses.

Remind yourself that this too shall pass – Just as a storm will pass in nature, so too will any negative situation that is affecting you, and reminding yourself that what you’re experiencing or feeling won’t last forever could help relieve some stress.
Think about your impact – If you accept that you’re part of a wider community (remember, we’re all in this together!), then stop and consider the impact that your decisions have on others around you. Part of practicing ukeireru is remembering that you are just one part of society as well as working to understand other points of view; doing this will mean that you’re less likely to automatically react in negative ways to something or someone that is upsetting you, and you’ll end up less stressed.
Be present – Find ways to simply be in the present moment, and to tune out the stressors that are plaguing you and tune into your thoughts and feelings. Try listening to music, journaling, meditating, taking walks, whatever makes you feel grounded. According to Scott Haas, “Anything that helps you remove yourself from a situation to create space away from the stress can help enormously.”

Enjoy the silence – Scott Haas points out that very often in Japan, silence is used as an effective way to communicate with others. Think about it: if you take time to just listen and observe you’ll not only learn a lot, but you’ll also show your respect and build trust with the person you’re engaging with.

Be kind to others and to yourself – Being kind to the people in your life is always a good idea, and so is spreading kindness in your community. Consider how your actions can set off a positive chain reaction! But it is also important to be kind to yourself: accept your own feelings, and remember that it is 100% okay to feel things like fear, anxiety and sadness. Beating yourself up won’t change anything, and you can’t move forward and move on until you’re okay with feeling the way you feel; once you do, you can figure out how you can make things better for yourself.

Here’s hoping that 2021 continues to improve, and that we can all continue to move forward with an acceptance of the world around us and our own place in it. And hopefully, this look at ukeireru will help get you closer to that goal!

Use By/Sell By/Best By: Do Expirations Dates Matter?

Everybody’s got them: those packaged foods lurking in your kitchen. You see them every time you open your fridge or cabinet door, and you wonder whether it’s ok to keep them and use them up, or whether you should just give in and chuck them. They’ve got dates stamped on them, but, confusingly, they all say different things, like “use by,” “sell by”, or “best by,” so you’re not completely sure whether they’re still considered “safe” to eat. Well, while safety should come first, if your first instinct is to get rid of anything that’s even slightly past these dates, you could be wasting perfectly good food! And you’re not alone: food waste is a huge problem in our country, and the problem is only getting worse. So what do those labels actually mean, should you pay attention to them, and how can you stock your pantry with foods that are almost impossible to waste?

What Do Expiration Dates Have to Do with Food Waste?

Over the past year and half, we’ve been (rightly) focused on food insecurity in America: 54 million people were considered “food insecure” in the U.S. in 2020, up from 37% the year before. Yet, at the same time that many are suffering from lack of food, we’re also wasting a crazy amount of food every day in the U.S. Maybe you knew about the jump in food insecurity, but did you know that we waste approximately 1 pound of food per person in the U.S. every day, which equates to over 80 billion pounds of food, or 30-40% of our food supply? Not only that, but the third of all food that we voluntarily throw away adds up to $160 billion annually, with the average family of four basically putting $1500 each year into the trash.

garbage can filled with uneaten food — *We waste approximately 1 pound of food per person in the U.S. every day.*

All of this makes the U.S. the worldwide leader in food waste generation; it also means that food waste accounts for 24% of all solid waste in landfills. And, as food rots in a landfill, it emits methane, a greenhouse gas 28 to 36 times more potent than the carbon that comes out of passenger vehicles.

Maybe you’re thinking, “Well, that’s terrible, but what does this have to do with the ‘best by’ date on my bottle of ketchup or the ‘sell by’ date on a carton of milk? To answer that, you need to know that those “sell by,” “best by/before,” and “use by” stamps are not federally regulated – and not only that, but they actually have nothing to do with food safety. That means, if you’re sticking religiously to those dates, and getting rid of food the moment it “expires,” you’re most likely throwing out perfectly good food.

On its website, the USDA’s Food Safety and Inspection Service (FSIS) takes great pains to point this out: “In an effort to reduce food waste, it is important that consumers understand that the dates applied to food are for quality and not for safety. Food products are safe to consume past the date on the label, and regardless of the date, consumers should evaluate the quality of the food product prior to its consumption.” In other words, you need to be the judge when it comes to food spoilage, and while expiration dates are a useful guide for whether something might be stale or not at peak flavor, they shouldn’t dictate when you toss your food into the garbage.

What Do Use By/Sell By/Best By Actually Mean?

So what do “use by,” “sell by,” and “best by” actually mean, then? The FSIS does not regulate the dates stamped on your food, but they do give a description of these labels:

Use by – This is the last recommended date for peak quality of your food item, but it is not an indication of food safety. The only exception to this is for infant formula, which you shouldn’t use after this date.

Sell by – A sell-by date on a product actually doesn’t have much to do with the consumer: this date is meant to tell a store how long to display it for inventory management purposes. Again, it is not meant for food safety purposes.

Best if used by/Best Before – The word “best” here is the dead giveaway that this date has nothing to do with food safety: this date simply indicates when a product will be of best quality or flavor.

Remember, your nose always knows: if it doesn’t pass the sniff test (or the taste or texture test), you should throw it out. Bad bacteria will cause off odors or funky tastes and textures, so pay attention to those things; otherwise, if you’re throwing out a box of crackers or a sealed jar of mustard simply because it’s past its sell-by date, you’re really just throwing away money and adding more waste to our already overfilled landfills.

Foods That Go the Distance

All of the above being said, the quality of some foods does deteriorate after a certain amount of time. So yeah, maybe those crackers are a little stale, and fresh foods won’t last for too long…but there are things you can stock your pantry with that will almost never go bad, despite what it says on the label.

Oats – This nutritional powerhouse of a grain will last for 2-3 years unopened or resealed in the pantry, so keep some on hand for a filling, wholesome breakfast, or consider grinding oats in the blender and using it as a wheat flour alternative!

Chia seeds – These teeny tiny black wonders contain all nine essential amino acids and are also a potent source of fiber and ALAs, a type of omega-3s that can decrease the risk of heart disease. When stored in an airtight container in the fridge, they remain tasty and safe to eat for up to a year.

Soy sauce – Keep this on hand and you’ll always be ready for your sushi nights: unopened bottles will last basically forever, and opened ones will last for 2-3 years in the fridge.

Mustard – It’s BBQ season, so bust out the mustard – and don’t worry, unopened jars will last for about 3 years, and even opened, refrigerated mustard will last at least a year, sometimes 2, depending on the variety.

Maple syrup – This sweetener is not only perfect for pancakes, it’s a great way to replace refined sugar in your baked goods, as it has a low glycemic index. And it will last forever in the fridge or freezer!

Canned coconut milk – Keep this on hand for baking and curries – it’ll last for up to 2 years in your pantry.

Virgin coconut oil – Skip the refined or expeller pressed versions of this oil – the virgin type will last forever in your pantry!

Canned tomatoes – This versatile staple (think soups, stews, and sauces) will expire eventually, but you’ve got about 2 years for unopened cans, so channel your inner Italian grandma and get cooking!

Dried fruit – Yes, you should get that monster bag of your favorite dried fruit at Costco – it’ll last for 1 – 2 years. Here’s a tip: pop your dried fruit in the freezer to keep it at its tastiest, and defrost when you’re ready for it.

Rice – Store any variety of rice in an airtight container and you’ll have a side dish for years to come.

Popcorn kernels – This snack offers great bang for your buck – you can eat a few cups of air popped popcorn as opposed to a much smaller portion of chips or pretzels. Plus, popcorn kernels will last indefinitely in an airtight container, and will pop even better if you keep them in the fridge.

Canned tuna – Any low-acid canned goods, like tuna, but also other fish, meats and veggies, will stay fresh for up to 5 years, so you’ll always have something to slap together for a quick lunch. When should you definitely toss out a can of anything? If it’s bulging or leaking.

Dried beans – These are excellent pantry staples: they are chock full of fiber and nutrients, and will keep for a year if stored in an airtight container in a cool, dry place out of direct sunlight.

Salt – Sea salt and kosher salt will last forever as long as you keep the moisture out, but iodized salt has a shelf life of around 5 years (still not bad!).

Olives – Unopened olives can last for up to 3 years, so stock up on this briny delicacy – you’ll always be ready to jazz up salads and hand out martinis to your guests!

Honey – This sweetener, with its antibacterial properties never goes bad – in fact, honey has been found in ancient tombs and scientists claim it’s still edible (but I think we’ll take their word for it). And when it begins to crystalize and darken? Still good! Just warm up some water, pop the jar or bottle in, and it will turn back to runny sticky honey.

Jarred marinara sauce – Need a quick dinner? Have jarred sauces on hand: they last for up to 3 years unopened!

Sugar – Don’t worry if you don’t eat a ton of this stuff (it’s probably better for you, anyway!): it’ll never go bad! Just remember to store it in an airtight container to keep away pests and moisture.

Dried pasta – Need something to pour your jarred sauce over? Dry pasta will stay fresh in your pantry for at least a year, if not 2.

Powdered milk – Because there’s no moisture in it, powdered milk will stay good for a whopping 10 years if it’s unopened (and will still last for a few years if opened). So even if you don’t use it regularly, it might be a good idea to keep around for emergencies.

Food waste is a problem, both financially and environmentally – and those expiration dates stamped on the food you buy really aren’t helping. But if you treat them as just a guide for best quality, and use your own senses (including common sense!) to decide whether to keep something or chuck it, you could end up saving money and keeping extra trash out of landfills. In addition, you can stock your pantry with some of the above items, and always have staples on hand that will most likely never go to waste!

Cruel Summer: What Seniors Need to Know About Heat-Related Illnesses

Well, we’re definitely in the thick of summer. While I’m a dedicated autumn/winter lover who dreads the heat, I will admit that there are good things about this time of year, especially this year, since the warmer weather means we can finally get out and about with friends and family at BBQs, picnics, and the beach. You might also be excited to get out there, but remember, whatever your feelings are about the soaring temperatures, excessive heat can be dangerous, especially for older adults. As you age, your body doesn’t react to the heat in the same way, and you’re more at risk of heat-related illnesses like heat exhaustion and heat stroke. That means it’s important to know how to protect yourself when the mercury rises!

Why the Heat Hits Seniors Harder

Excessive heat is no doubt uncomfortable, but it can also be deadly, especially for older adults. In fact, from 1999-2009, almost 40% of all heat-related deaths in the U.S. – nearly 3,000 – were adults over 65. But why is hot weather so much harder on seniors? There are a few reasons for this:

older womans hand with a finger pointing at her hand — *Skin becomes thinner with age, making it lose fat and insulation to regulate body temperature.*

Adults over 65 actually don’t sweat as much as younger adults do! Sweating is our body’s natural AC, cooling you off both at the surface of your skin and internally, so when this cooling mechanism becomes less efficient, you become more prone to overheating.
Sensitivity to both heat and cold decrease as you age, but the decreased sensitivity to heat is more intense.
Changes in the skin, which becomes thinner with age, and the loss of the layer of fat below your skin, which helps provide insulation in younger people, can also contribute to changes in the way your body regulates its temperature.

When you add these natural changes in your body to a variety of health and lifestyle factors, you end up with a recipe for heat-related illnesses. The factors that increase the likelihood of falling victim to heat exhaustion and heat stroke include:

Dehydration – For some reason, many older adults feel less thirsty than their younger counterparts, and might skip out on getting enough fluid throughout the day. It’s important to note, though, that when you feel thirsty (which usually means you’re just 2% dehydrated) your ability to regulate heat begins to decline, so be sure to sip something cool or eat high-water content fruits and veggies throughout the day!

Chronic illnesses – This includes heart and kidney diseases, and especially any conditions that affect blood circulation.

Prescription medications – Check with your doctor to see if your medications might reduce sweating or have a diuretic effect.

Salt-restricted diets

Overdressing – Again, you might be less sensitive to the heat as you age, but you still need to dress for the weather!

Lack of airflow or access to air conditioning

Signs of Heat-Related Illnesses

Because older adults are so much more likely to experience heat-related illnesses like heat exhaustion and heat stroke, it’s vital that you know the signs and symptoms of them, as well as what to do if you experience these symptoms.

swollen ankles — *Swollen ankles are a sign of heat exhaustion.*

Heat exhaustion – As you begin to overheat, heat exhaustion can set in. Early symptoms include:

- Tiredness
- Weakness
- Cramps in your abdomen, arms or legs
- Swelling in your ankles
- Muscle spasms

As heat exhaustion progresses, symptoms could worsen and include:

Nausea
Vomiting
Feeling faint/fainting

If you experience any of these symptoms:

Get to a cool place
Loosen tight clothing
Put on cool, damp clothing
Drink water
Get medical help if you are nauseous, vomiting, or have fainted

Heat stroke – Heat exhaustion can progress to a more serious condition known as heat stroke, which is caused when your internal body temperature rises much faster than it’s lowered naturally. Heat exhaustion can become heat stroke alarmingly quickly, sometimes within 15 minutes, so know the signs! Call 911 if you or someone you’re with experiences the following symptoms:

- High body temperature (usually around 104)
- The absence of sweating
- Confusion
- Seizure
- Loss of consciousness
- Changes in behavior
- Strong, rapid pulse OR slow, weak pulse
- Dry skin or flushed skin
- Coma

Avoid Heat-Related Illnesses!

There are steps you can take to reduce your risk of overheating and ending up in a heat-related emergency! When the temperatures out there start to sizzle or the heat and humidity combined start to make you feel like you’re in a steam room, remember to:

Dress appropriately in clothing that is lightweight, loose-fitting, light-colored, and made of natural fibers like cotton.
Take cool showers or baths to refresh yourself.
Schedule outdoor physical activities or exercise during early morning hours or late evening hours when temperatures are relatively cooler. On very hot days, only exercise indoors in the AC.
Limit the time you spend exerting yourself if the weather is particularly humid, as you’ll be even less able to cool your body by sweating in these conditions.
Check the weather report, and stay in if it’s going to be especially hot and humid.
If you are staying in, find ways to cool off your environment: turn on the AC, or use fans and open windows that are across from each other to create a cross-breeze. Close curtains and blinds to keep out excess sunlight. If you don’t have AC and are in the middle of an intense heatwave, you should get yourself to an air-conditioned environment if at all possible – you can contact your local health department to find out locations of air-conditioned shelters if you have nowhere else to go.
Don’t turn on your stove or oven to cook – a super hot day is the perfect time to treat yourself to take-out!
Drink plenty of hydrating fluids, like water and juices, while avoiding those that can dehydrate you, like alcohol and caffeinated drinks. You can also eat fruits like watermelon, cantaloupe, strawberries, peaches and cucumbers.

We’ve still got a lot of summer ahead of us, so enjoy it! Just remember that too much of a good thing – even summer (well, if that’s the kind of thing that you’re into) – can be dangerous if you don’t know the risks and take steps to protect yourself. So stay safe – and cool – out there!

Being Firm About Your Finances: How to Say “No” in Difficult Situations

You are the master of your budget. Well, you’re trying to be at least, and you have the best of financial intentions. So what happens when those awkward financial situations come up? You know what we’re talking about: your friend invites you to a party where she’s selling kitchenware, a charity worker comes to your door asking for donations, your coworker’s kid is having a fundraiser, or your friends want to go to a super expensive restaurant. Saying that one teeny tiny word “no” can feel like the hardest thing to do, and you might end up giving in more often than you’d like, simply to avoid that icky feeling of saying it. But all of those yeses can add up and start to eat away at your budget! You need some strategies for saying a hard financial “no” in difficult situations, so you can stick to your budget and reach your goals when it comes to saving and spending.

Tell Them About It

two people sitting down at a wooden table with coffee in their hands — *Do not be afraid to tell your friends and family that you are on a tight budget.*

We’ve already established that you’re on a budget, and that’s great! And you know what? While you certainly don’t have to disclose all of your personal financial information to your friends and family, it’s perfectly ok to have this one important phrase in your arsenal: “I’m on a budget.” Feel free to add the word “strict” or “tight” to that sentence; however you phrase it, it’s hard for someone in your life to argue against boundaries you’ve set for yourself.

Consider being proactive and talking about your budget with friends and family, so they’ll already be aware of it, and will be more likely to accept your final answer when you’re asked to spend. If the request is something like an invitation to an expensive dinner out, you can always thank them, express your desire to go, and tell them that you’ll budget their request for next month!

Practice Makes Progress

How do you get to Carnegie Hall? Practice, practice, practice! How do you get more comfortable with saying “no?” The same way! It might sound silly to practice that one simple word, but a lot of people need to work on it – it’s not easy to refuse requests; it can feel almost embarrassing for us, or like we’re going to hurt the other person’s feelings. But some financial experts suggest that you can start small, and build up a type of resistance to this discomfort, which will eventually make it easier for you to say a guilt-free “no” to any financial request.

two red hands with the letter N in one and O in the other spelling out NO — *Learn to say no to friends and family by practicing saying no in different ways.*

Practice saying “no” out loud (try it – it might even feel a bit funny!), and use your power of refusal in small situations. For example, if you don’t want to contribute to someone asking for charity contributions on the street every time you pass them, practice looking them in the eye as you pass and politely saying, “No, I’m sorry, I already contributed yesterday and won’t be contributing again this week/month/year.” Or, if you’re always asked to participate in a gift exchange but it isn’t in your budget, offer a polite “No, sorry, not this year, I’ve already used up my gift budget.” Getting used to these simple, polite – but maybe slightly uncomfortable – refusals will build up your tolerance to using the word “no” and the reaction it elicits, and you’ll be able to handle any awkward financial situation!

Maybe Later…

Learning to say a firm “no” is a great idea, but you don’t always have to say no in every situation. Sometimes simply deferring until later is an acceptable strategy: you can say that you appreciate the offer, but now is not the right time, and you’ll reach out when you can swing things. This will buy you some time (no pun intended!) and put you back in control of the situation. If you’re being asked for a contribution, put off saying “yes” by telling the person you will look into their organization and might make a donation at a later date.

Your Money, Your Choice

Just as you might need to practice saying a firm “no,” you might also need some practice reminding yourself that if a situation involves your money, it is your choice whether you want to hand over that hard-earned dough. Do you really want to participate in all of those fundraisers that your coworkers’ kids pass around, or do you want to buy every box of Girl Scout cookies that your acquaintances are trying to unload? Probably not, so assess the situation, decide if you want to decline (and how you feel about possibly being the only one to say no), and stand up to the peer pressure if need be. You can use the old “I’ve already made all my donations for this month/year” line, or you can simply decide to opt out of participating in any of these activities. You just have to do a cost/benefit analysis, remembering that you get to choose what you do with your money.

Find Another Way

Financial requests are coming at you from every direction, and maybe you want to help, contribute, or join in but, again, that pesky (and very responsible) budget of yours is just making it impossible. So if you truly want to be a part of these situations, why not offer other, non-monetary solutions? For example, someone with a worthwhile charity comes right to your door to ask for a contribution (always a tough one!): you could try the putting it off until later strategy (“I’ll check out your website and decide if I’d like to contribute”), or the it’s my money, my choice strategy and simply tell them no, you’ve already allocated all of your charitable funds for the year. Or, if you’re really interested in helping this particular charity, say you’d like to help but are unable to do so financially, and ask them for information on volunteering.Another example: your friend is holding one of those parties where they’re going to sell kitchenware, lingerie, books, etc and you know you don’t want to spend any money on those things, but you want to be there for your friend. So tell them that! Talk to your friend and find out why they’ve really invited you: it might simply be that they’re nervous about hosting the party and would love to have a familiar face there. Offer to go and be their support and help them host!

And if it’s something you really would like to do, like go out with your friends for dinner? Suggest other, cheaper options, like going out for coffee, dessert, drinks – or, better yet, suggest a potluck that you can all have fun contributing to. And if their hearts are set on that expensive dinner out, offer to go along as company, but make it clear that you’ll just be having a drink and helping out with the tip.

Be Honest with Yourself and Others

In the end, honesty is the best policy, right? You don’t have to lie to anyone to get out of spending your own money; you can use gentle deferrals, alternative suggestions, or just a polite, firm “no” to save yourself from financial hardship. Sometimes, though, “no” can be an invitation to salespeople to try even harder, so be ready to tell them honestly that it’s really “no can do” right now.

Remember, it’s just as important to be honest with yourself about your finances as it is to be honest with others about what you can afford or want to spend. Regularly assess your budget and consider trying a system that helps you really know how much you have for the types of requests we’ve looked at above. For example, use a budgeting app if you’re into tech; if you’re looking for an effective, analogue system, try putting money into different envelopes for different types of expenses: when you run out of money for each thing, you can honestly say to yourself – and others – that you don’t have anything left in your budget for that!

When it comes to sticking to your budget, we know you can do it! There might be bumps in the road, like when you come across situations where it can feel awkward to say “no” to spending, but with a few strategies and a little practice you can avoid getting off track. So get out there, practice your “no”s, and release yourself from the guilt of not spending your hard-earned money.

Tag: healthy lifestyle