healthy lifestyle Archives - Page 25 of 54

What Does it Mean to Shop Ethically?

You’ve got a lot of power tucked away in your wallet. Every time you choose to spend your money on one product over the other at the grocery store, drugstore, or clothing store, you’re sending a message to the companies that make and distribute those products. So how do you make that choice? Is price the biggest factor? It’s totally understandable if it is; after all, money doesn’t grow on trees (as we’re constantly reminding our children). But do you take other things into consideration when doing your shopping?

For example, are you concerned with the way a company treats its workers, the effect it’s having on the environment, or their policies on cruelty to animals? If you are, you are one of the many people who are interested in shopping ethically, or consciously. If you’re interested in shopping this way, you’ll also be faced with a lot of different information on labels that can be confusing – and sometimes misleading. Let’s look at what it means to shop ethically, how easy it actually is to do, and what some of those labels should mean.

Conscious Consumers

When it comes down to it, Americans are pretty generous and we want to do good. For example, we donate almost $400 billion dollars to charity each year! But we also love to shop: that $400 billion is nothing compared to the at least $130 trillion we spend on buying stuff. But it’s becoming more and more popular to try and combine both of those impulses, and to use our dollars to support companies whose values we align with.

While the market for more ethical or sustainable products is still pretty niche in some ways, it is also growing rapidly. Consumers who want to shop more consciously spend a combined $300 billion per year on ethical products, a figure which is growing by 10% year-over-year. It’s no wonder that that number is growing: 73% of millennials surveyed said that they’re willing to pay more for sustainably-made goods. In addition, 84% of consumers said they consider a company’s ethics and values before making a purchase, with almost half (48%) saying they consider it to be of equal importance to the price of their products. 41% of consumers have boycotted a company if they don’t agree with the ethics or values it stands for.

Supporting companies with values you believe in, and that operate transparently, is pretty much what it means to be a conscious or ethical consumer, and there can be a lot of nuance in how people do that. You can do it whenever it’s possible, whenever it’s practical, or you can vote with your dollars by taking them elsewhere when you feel that a company is violating your beliefs. And remember, one impulse purchase of something that isn’t ethical, or choosing value over values sometimes doesn’t mean you have to give up completely on your quest to become a more conscious consumer. Don’t let the perfect be the enemy of the good!

So if you’re ready to get out there and be a more conscious consumer, you should first be familiar with the labels you’ll come across. The following explanations will tell you what is meant by these descriptions, and how much trust you should actually put into them. Remember, it can take a little bit of research to know just how serious some companies are about their values.

Ethical Goods

a yellow sign with the word right and an arrow pointing right on top of the word wrong with an arrow pointing left. — *Ethical means different things to different people. But it often refers to how things are made and how workers are treated in a company.*

The term “ethical” itself can mean different things to different people. It can refer to products that are made and sold with the good of workers, the environment, animals, and even all of society in mind. This could mean, for example, that a product is locally (and therefore more sustainably) produced by workers who are treated fairly, and are able, in turn, to fully participate in their communities. For some, though, it mostly has to do with the treatment of workers, or just the treatment of animals, or just the impact the product has on the environment – so be careful with this broad label.

For example, a clothing company could call its faux leather “ethical” because no animals are harmed in its production, but they may treat their factory workers poorly, or might not be considering the environmental issues with their materials. When it comes to the term “ethical,” it’s best to check out a company’s specific claims.

Fair Trade

The foundation of fair trade is price, but fair trade ingredients should be made by workers who are not only compensated fairly, but who also work in good conditions, and in a safe environment. This means there’s no child or slave labor involved. Companies have to pay farmers a minimum price, and to protect them if the market price falls. Some fair trade certifications require that farming cooperatives use profits to improve their communities, by building schools, for example.

Fair trade is great in theory, but you really need to look for certifications. Some research points to the World Fair Trade Organization’s certification being more meaningful than that of FairTrade International.

Sustainable

When we talk about a product being sustainable, we’re focused on its impact on the environment. This can mean: eco-friendly packaging, plastic-free packaging, sustainably-sourced ingredients, not using palm oil (largely responsible for deforestation), or producing things locally. This is a broad term that definitely requires some investigation into what a company actually means by it.

Cruelty-Free

If you see the words “cruelty-free” on a product, it means that a product is not tested on animals. Be careful – it doesn’t mean that it’s vegan, so if you are, be sure to check ingredients. Another reason to be careful? This label is not regulated, so any company can make this claim on a product. Ask questions of the company, or choose products with the “Leaping Bunny” certification on them – the process for gaining this certification is much more thorough than that for a PETA (People for the Ethical Treatment of Animals) certification.

Is Voting with Your Dollars Worth It?

According to one study, 56% of us stop buying from brands we consider to be unethical. So does making the choice to shop ethically actually make any kind of difference? It’s a slow process, but it looks like voting with your dollars can actually help. For example, child labor rates dropped by one third between 2000 and 2012, and they’ve continued on this downward trend since then. In addition, according to the 2019 Ethical Fashion Report from Baptist World Aid Australia, 24% more fashion companies have committed to paying their workers a living wage, and 61% are investing in using sustainable fabrics.

It can take effort on your part to find the most ethical companies, or to determine the practices of companies you regularly buy from, and it might cost you more to choose ethical goods, but it seems that the more of us do it, the more impact it will make.

If you’re choosing to be a more conscious shopper, more power to you! Don’t get discouraged: remember, most ethical brands typically won’t be 100% ethical – just do a little digging to choose ethical brands that align with your specific values. And remember, too, that no shopper is going to be ethical 100% of the time either! But making changes to your shopping habits could just help make the world fairer, cleaner, and kinder.

Neglecting Your Reading List? Here’s How to Find More Time to Read

They’re calling you. Or maybe they’re taunting you? All of those books piled up on your bedside table, or backed up on your tablet. Friends recommended them, or you read about them on social media or in reviews, and you knew you just had to check them out. Since you’ve had so much extra time on your hands these days, you figured it’d be a piece of cake to plow through them, and also relax, pass the endless hours, and enrich your brain all at the same time.

But somehow it just hasn’t happened. Don’t feel guilty! We’ve all had a tough year, and it’s been harder than many of us thought to actually carve out time for ourselves. In fact, according to surveys, about a third of people without children, and more than half with children, say that they just don’t have enough time for themselves these days, despite the fact that our options for leaving the house are limited. So what should you do if you want to read more? Try these simple strategies and you’ll be turning the last page of a great book (and grabbing for the next one) before you know it!

1. Check Yourself in for Some B&B Time

No, you don’t need to run away from home and lock yourself in a remote cottage somewhere to fit in more reading. Try spending a few minutes each morning indulging in some “B&B,” or “book and breakfast” time. Even ten minutes a day over your morning cereal or toast can really add up, and get you focused for the day ahead (if you can pull yourself away from the spell being cast on you by your good read). And books don’t mind if you get a few crumbs or drops of milk on them – books are meant to look well-read.

Even if you’re not a breakfast-er, or if that time of day feels too hectic to you, remember: reading in short bursts is a great way to get at least a few pages or chapters in each day. Read when you’re waiting, commuting, or in the bathroom – we won’t judge!

2. Kiss Netflix Goodnight a Little Earlier

Haven’t made it to the end of every single streaming platform yet? Well, these days you might be working hard towards that goal, but remember, Netflix and Hulu will still be there waiting for you tomorrow. Try shutting off the old boob tube an hour earlier each night, and replacing an episode of your latest obsession with a few chapters from your book.

a person;s hand holding a flower with a book open underneath it — *Consider having a book night with your date where you cuddle up and read books next to each other.*

3. Try a “Book Night”

Date nights are great. Movie nights are great. Pizza nights? Yes, please. But how about a book night? How much more relaxing can you get than lounging on the couch in a quiet room, perhaps with some soft music playing, and just a few good books (and maybe your honey curled up next to you if you feel so inclined)? Not convinced? Consider this: within six minutes of reading a book, your blood pressure drops, and one 2009 study by Sussex University researchers showed that reading may even reduce stress by as much as 68%.

4. Set Goals

Tracking your reading feels way too strict for some people, but if you like feeling like you’re being kept on track, there are apps to help you do that. You can set yearly goals and organize reading lists…or you can be much more analog and relaxed about it. Try setting simple goals for yourself. For example, you can challenge yourself to read 50 pages before putting your book aside, or to finish the chapter before you move on to the next task. Set the bar a little higher each time, and it’ll naturally add up to more books read per year.

5. Be Tech Savvy

Do technology and reading go together? Well, it depends. On one hand, if you’re cracking open a book, give yourself up to that experience and put your phone and other devices away – all the way away. Even just seeing a phone, face down, notifications turned off can be a major distraction as you glance at it and think about what’s going on in there. Think about reading like being in a theater – give it your full attention.

On the other hand, technology can be your friend in other ways when it comes to fitting in more reading. For example, it’s easy to bring books everywhere you go when you have an e-reader, or when you download audiobooks onto your phone and listen to them while you clean, grocery shop, walk the dog, exercise, or drive. And no, listening to audiobooks is not “cheating”! They count!

6. Get Interactive

In a similar vein, you can use tech to your advantage during these crazy times in another way: you can start a virtual book club. Some people really like having a “deadline” to meet when it comes to reading, and are more likely to hit their reading goals if they know they are going to be discussing the next chapter at the end of the week. If you’re not seeing your friends in person right now, video chatting is a great option for getting together from the comfort of your own home and hashing out the latest plot twists – if you go virtual, you can even invite friends from all over the world!

Like things a little more informal? Start a text thread with friends about your latest reads. Want it to be more analog? Try “parallel reading” with your kids, for example. Take a little time at bedtime to lie next to them and read yourself a book while they read their own.

7. Cut Back on the Random Stuff

a caucasian hand holding a cell phone with social media on the screen — *Give yourself a reward such as social media time or something different after getting some reading done.*

One final point about tech and reading: you might not realize just how much time is taken up by scrolling through social media and reading random articles that your friends (or frenemies) post. While any kind of reading is generally a good thing (depending on the source, of course), there’s only so much time in the day. If you’re looking to add in more dedicated reading time, you might just have to cut back on fluff.

8. Reward Yourself

We know you want to read, but you might have to find some clever ways to start a new habit. Consider “rewarding” yourself in little ways. For example, read for 20 minutes, then give yourself time to watch a funny video, do some yoga poses you enjoy, or indulge in a few minutes of social media. Or, you can reward yourself with buying a new book to start when you finish the one you’re in the middle of. Even giving yourself a mental pat on the back (“I read two chapters of that book today, that’s no small thing!”) can be a big boost to your brain, and could help you get hooked on your daily dose of reading.

9. Read for Fun!

You know what? Your reading is for you and you alone. You don’t have to track it or set goals, and you certainly don’t have to buy into any “rules” about what you “should” be reading. You don’t have to be reading “serious” literature if that’s not your thing, or you don’t have to plow through super long books every time you settle down to read. You don’t even have to finish every book you start. If you’re dreading picking up a book, that’s a sign to move on. Read a novelette, some short stories, or a poem – even ten lines can move you to tears sometimes. Reading isn’t a race or a competition. If you’re learning something, being moved, or just getting some well-deserved me-time out of it, you’re doing it right. Enjoy!

Are You Too Sedentary? Signs You Need to Move More

Be honest: after 2020, does your couch have a groove in it from where you’ve been sitting and binge watching? Or does it seem like you’ve been spending more time in front of a computer screen in the last few months than you have in your entire life combined? You’re not alone, and it’s not just the effects of the pandemic and related lockdowns. A recent study from before the pandemic found that more than half of the average person’s time is spent sitting: watching tv, working at a desk, commuting, or doing other things that don’t require standing or even moving much. Even if you think you’re getting enough movement in your day, you could be wrong – and it could end up affecting your health. So how much sitting is too much, how do you know if your lifestyle is too sedentary, and what can you do about it?

Glued to Our Seats

It’s no wonder we’re all moving less and less these days. According to the American Heart Association, the amount of sedentary jobs in this country have increased by 83% since 1950. Add to that a greater tendency to drive everywhere and a seemingly endless stream of entertainment that keeps us parked on the couch, and it’s a recipe for disaster, in terms of our health.

caucasian person laying on a couch with a blue blanket over them — *With social media and endless entertainment on tv, it is easy to get glued to our couches.*

After all, humans weren’t meant to be sedentary creatures. “Historically, if a person was sitting or lying down for hours when not asleep, they would have starved or gotten eaten by something,” says Aimee Layton, PhD, an exercise physiologist from Columbia University. “Nowadays, something is still going to get you – but that something becomes disease and premature aging.” In fact, recent studies have found that sitting for long periods was associated with worse health outcomes including heart disease, Type 2 diabetes and cancer. Sedentary behavior can also increase your risk of dying, either from heart disease or other medical problems.

Scary stuff. But you might be thinking, “I follow the WHO’s guidelines and exercise for at least 150 minutes a week, so I’m ok.” Unfortunately, the studies above found the same to be true even when the researchers adjusted for the other physical activities in the participants’ lives. For example, a study in the Annals of Internal Medicine found that, compared with people who spent less time sitting, people who sat for long periods of time had higher rates of heart disease and were more likely to die from any cause, even if they exercised regularly. It turns out that it doesn’t only matter that you exercise for 30 minutes or an hour a day, it matters what you do with the other 23 hours.

Signs You Need to Get Moving

It’s clear that most of us need to add a little bit more get up and go into our days. But how do you know if your lifestyle is too sedentary? First, take an honest look at your exercise habits: are you falling short of the World Health Organization’s new guidelines, which advise either 150 to 300 minutes of moderate-intensity aerobic activity per week or 75 to 150 minutes of vigorous-intensity aerobic activity per week, plus two days of strength training? If you are, and you aren’t doing a particularly active job, then you’re probably not moving enough. You should also take a very close look at how you spend your waking hours: if you’re spending more than 50% of those hours sitting, reclining or just not moving, then you need to make a change.

If you’re not moving enough, you might also notice the following signs that you’re too sedentary:

You’re tired all the time – It might sound counterintuitive, but the more you sit around, the more fatigued you’re going to feel. That’s because your body starts to become “deconditioned,” meaning your heart, lungs and muscles are getting out of shape. And this happens more quickly than you might think: it can happen in as little as a few days, and, after 2 weeks of inactivity, even a young, healthy person will begin to have noticeable effects on their health. The goods news is, though, adding in just around an hour of low-to-moderate intensity exercise per week can give you a 20% boost in your energy levels!
You often feel winded – Do you dread a jog up the stairs to grab something from another room? Blame all the extra time spent binge watching on the couch. According to Sanul Corrielus, MD, FAAC, a board certified cardiologist, “The heart thrives on good oxygen flow,” and when we’re inactive, “our breathing gets shallow which depletes the heart of good streams of oxygen supply and contributes to the deconditioning of the heart.”

While you may be worried about the physical discomfort of getting winded all the time, it’s that deconditioning that you should be more worried about. According to an analysis of data from the European Prospective Investigation into Cancer and Nutrition (EPIC) Norfolk, each additional hour spent watching television per day came with an increased risk of cardiovascular disease. Plus, sitting at least 10 hours a day, compared to sitting for less than five, was associated with a higher risk of heart attacks.

But don’t despair, there is absolutely something you can do to help recondition your heart (and stop that annoying huffing and puffing). According to Suzanne Steinbaum, MD, a preventive cardiologist, “Even a light-intensity movement for one to five minutes every hour can make a significant impact.” And, once you work up to consistently exercising for longer periods every day, your heart should be in much better shape in 8 – 10 weeks.

Your sleep is suffering – It’s been found that sitting for 10 -11 hours a day can lead to reduced sleep quality and quantity; other studies have found that an excessively sedentary lifestyle could cause insomnia. Getting in some solid zzz’s is extremely important for your health – lack of sleep can affect everything from your immune system to your metabolism – so work towards getting your recommended amount of exercise to get you ready to hit the hay every night!

You’re feeling blue – Not feeling yourself? Feeling down? According to Dr. Steinbaum, “Studies have also shown that those people who are more sedentary have a decrease in psychological well-being and quality of life,” and they tend to be more depressed. If you’re missing out on your daily exercise, you’re also missing out on the boost of serotonin, the feel-good hormone, that gets released when you do physical activity. That “runner’s high” is one thing that you should actually aim to get hooked on! It’ll help you stay committed to your exercise plan – and before you know it, exercise will be an essential part of your day.

Your memory isn’t what it used to be – It’s not just your body that suffers when you don’t move enough; your brain also takes a hit. Namely, the medial temporal lobe, or the part of the brain responsible for memory function. One study has found that sitting too much actually decreases the thickness of this part of the brain, meaning you might find yourself misplacing your keys more often if you’re not getting enough exercise. But the solution is simple. You guessed it: a daily dose of aerobic activity has been proven to boost memory, and even help stave off cognitive decline as you age.

Get Up and Go!

It all seems pretty black and white. Sitting for 10 hours a day? Not good. The solution, and the way to quickly and easily improve your physical and mental health? Get moving! And that doesn’t have to mean spending more time at the gym or doing dedicated fitness activities. Start small and simple. Try the following:

woman standing in a yoga position in her room — *During commercial breaks, take the time to do some yoga.*

Time yourself! – According to most experts, you should aim to reduce your prolonged sedentary behavior to no more than 60 minutes at a time, so get up and move at the end of every hour. Or, for every 20 minutes you spend sitting, while working for example, stand for 8 minutes and do 2 minutes of physical activity. Set a timer to keep yourself honest.
Get restless – On the phone? Pace around the house, or take a stroll and do a walk and talk!

Turn commercial breaks in workout breaks – “Fitness snacking” (or fitting in a few minutes of exercise multiple times a day) is a much better idea than actual snacking while you’re watching TV. When those annoying ads come on, ignore them and get in a mini-workout: squat, do yoga poses, jog in place – whatever floats your boat, just get moving.

Take the long way home – Even if you can’t replace the drive to most places with a walk, you can at least park further away from your destination and get in a few extra steps.

There are so many other creative ways you can fit in a little extra movement in your day – yoga between Zoom meetings, trying out a standing desk, running up and down the stairs a few extra times on laundry day, or having a dance party with your kids! Every moment you’re moving your body and are not sinking into the couch is a win for your health, so let’s all take a moment (or two) to stand up and give our heart some love. How do you fit more movement into your day, especially now that many of us are stuck at home?

The Ultimate Health Showdown: Coffee Vs. Red Wine

You know what they say, right? Coffee is good to the last drop, and red wine gets better with age. But, if you’re an older adult, is drinking that last drop good for your health? And does red wine get better for you as you age? More than half of all adults in the U.S. say that they drink coffee every day, despite any concerns that they might have about caffeine consumption. Half of all middle-aged adult Americans also drink red wine, but when you look at older adults, that percentage drops to a quarter or less of the senior population – maybe because of the conflicting things that we’ve been told about the benefits and risks of alcohol consumption over the years.

So what’s the real scoop on these sometimes controversial beverages? Are either beneficial to your health as an older adult? Should you skip one and guzzle down the other? Or should both be part of your healthy lifestyle?

Coffee: Good (for You) to the Last Drop?

While you might love the rich taste and aroma of coffee, it’s no secret that the thing that really keeps you coming back for more is the caffeine. And, while there are drawbacks to this substance, there are benefits to it, as well – and those benefits might actually be even more marked for seniors. Let’s start with the possible negative things about caffeine:

Caffeine sensitivity – Why do some people even bother with decaf? Well, they might like the taste of coffee, but they might be more sensitive than others to the effects of caffeine. This sensitivity can get worse as you get older, meaning that caffeine could end up affecting your sleep or make you jittery or anxious. In addition, consistently drinking more than the recommended limit of 400mg of caffeine per day (or about 4 cups of coffee) can cause insomnia, increased heart rate, or headaches.

Increased stress – Caffeine actually causes the release of cortisol, or the stress hormone, into the body, so if you’re chugging cup after cup of coffee you’re at risk of increased heart rate, blood pressure, blood glucose, respiration and muscle tension.

That frequent urge to “go” – Constantly in the bathroom? Caffeine is a diuretic, so drinking coffee will most likely make you need to urinate more often. You’ll need to stay hydrated if you’re hitting the morning joe hard.

Gastrointestinal issues – Coffee can speed up digestion, which could also land you in the bathroom more than you’d like. In addition, its high acid content can lead to acid reflux.

With those possible disadvantages of drinking coffee, though, come a surprising list of possible advantages to sticking to your daily coffee routine, especially as you age. Researchers have found that:

Caffeinated coffee cuts the risk of oral cancers by up to 50%.
Coffee can reduce the risk of stroke by as much as 22%. Be careful, though, there is some research that says drinking more than the recommended 4 cups a day could increase stroke risk.
Coffee drinkers have fewer instances of hospitalization due to heart rhythm disturbance.
Drinking coffee every day decreases the risk of type 2 diabetes, with some studies suggesting that you’re 25-50% less likely to develop the disease if you’re a coffee drinker. Just remember not to load it up with sugar and fatty creamers!
People who drink at least 4 coffees or teas have lower blood pressure according to a new study out of Paris. Tea drinkers had the most blood pressure benefit, while coffee drinkers had just slightly less.
Research out of Greece shows that Greek boiled coffee may increase longevity and heart health.
Moderate coffee consumption can have a positive impact on neurological functioning.
According to recent research, seniors who drink up to two cups of coffee per day can cut their risk of developing Parkinson’s by as much as 60%, and could also be up to 65% less likely to develop Alzheimer’s.
Drinking 200mg of caffeine increases your metabolic rate by 7% within three hours of consumption, so you burn more fat.
And, of course: a cup of caffeinated coffee can offer a boost of energy and mood!

The result of the first round: the benefits of java seem to far outweigh the risks. So if you enjoy a nice cup of coffee, go ahead and drink up! Just remember not to load your cup with unhealthy additions, to keep your intake moderate, and to try and get your fill in the morning, so as not to disrupt your precious sleep.

Does Red Wine Get Better (for You) with Age?

Ah, red, red wine. If coffee gives you that morning boost you might be looking for, red wine can be the relaxing antidote at the end of a long day. But does drinking it help or harm you? This is where things get a little more complicated. Despite what we know about the possible dangers of alcohol consumption, there is also a widespread belief that drinking red wine in particular is good for your heart. So what does the current science say?

Turns out, researchers just aren’t totally sure what to say. But new studies are pointing more towards the possible benefits of very moderate alcohol consumption – but only for older adults. Lucky you! For younger adults, drinking still carries more of the risk of certain cancers, liver disease and high blood pressure, to name a few possible negative effects.

Surprisingly, when researchers looked at what drinking did to life expectancy, the results varied wildly depending on on how old the people doing the drinking were. They found that 60% of years of potential life lost due to drinking were in the 20 to 49 age group, while about 15% of years lost were in those above age 65. Additionally, 80% of deaths prevented by alcohol were among seniors.

All of that could be because older adults are more prone to things like cardiovascular disease and dementia than younger people are, and there is some research that says that alcohol has an effect on these diseases. For example, there are some theories floating around out there that a substance in red wine known as resveratrol has heart-protecting and anti-aging properties, but many researchers are still skeptical. Some even say that, while research into resveratrol with mice is promising, you might have to drink 100 to 1,000 glasses of red wine to get the same results!

For now, some researchers believe that, for older adults who drink moderately (up to a glass a day), there are possible benefits, like:

Those who drink moderate amounts of alcohol seem to have lower risk of heart disease, but there are still a lot of questions surrounding this research.
Regular intake of flavonoid-rich foods and/or beverages (like red wine) has been associated with a 50% reduction in the risk of dementia, a delay in the onset of Alzheimer’s disease and a reduction in the risk of developing Parkinson’s disease.
Some researchers also think that quality of life is better and total mortality is lower among moderate drinkers than among those who don’t drink. One study even showed that regular, moderate alcohol consumption increases lifespan and quality of life for men up to 80 years of age and for women indefinitely.

The result of round two? We’re going to have to say: inconclusive. Red wine is definitely a tasty and relaxing way to round out a healthy meal, but no one is quite sure just how good it is for you. That being said, it seems so far that it doesn’t hurt older adults to drink very moderate amounts, and most research now seems to point to the fact that the benefits of drinking are mainly for seniors. So, if you like your red wine, go on and indulge now and again, but stick to the guidelines (no more than 5 ounces a day).

There’s so much research swirling around out there about what is healthy for older adults and what isn’t, and sometimes it can be hard to break it all down. Advice is constantly changing, so keep up with it as best you can, and stick to the healthiest habits you can, like getting enough sleep, eating a balanced diet, and exercising to stay fighting fit. A glass of red wine can absolutely fit into that lifestyle – and, don’t forget to add in your daily dose of coffee, if that’s your thing. It looks like it’s a real winner when it comes to your health!

Make a Difference from Home! How to Virtually Volunteer

you can volunteer with We’re all spending a LOT of time at home these days, and maybe you’re starting to get just a little bit (ok, very) bored with the same old routine. What do you miss most? If one of the things at the top of your list is feeling like you’re getting out there and making a difference in the world, then we’ve got good news for you. There are ways you can volunteer from the comfort (or the boredom) of your own home.

1. Start Right at Home (Sort of)

If you think that doing good from home requires a lot of admin, finding formal opportunities, filling out online forms, etc, and if that kind of organization is not your thing, don’t worry. You can start making a difference – and getting a taste for helping others – right in your own neighborhood. Right now, people need a sense of community more than ever, and lending a hand and giving encouragement to those around you can go a long way. For example, thank all the essential workers around you, like trash collectors, mail carriers, and grocery store clerks, with signs, notes, or treats. Find out if neighbors need anything and add necessities to your grocery order, check up on those around you (especially the elderly) with texts, or leave a treat on their porch. Small, random acts of kindness might be some of the biggest things you can do to volunteer right now.

2. Open Up and Share

Everyone’s got a story to tell, and you know what? Sometimes your story can make a big impact on the lives of others who might be going through the same things you’ve experienced. Think about what you are passionate about, and what things have most affected you in life. Are you a cancer survivor? Have you experienced mental health issues? Are you big into rescuing animals? Have you gone through something as a parent? Reach out to organizations and ask if you can help by sharing your story. Your words might just convince someone to make a donation, or could reach someone who is experiencing the same thing that you’ve gone through. Never underestimate the power of your words!

3. Make Your Voice Heard – Online

a cycle if thoughts and phone and social media and people. — *Make your voice heard online by following legislators on social media and connecting with them.*

You can use your voice by telling your story online, or you can use it to speak up for change. With just a few extra minutes in your day – and from the comfort of your own couch or in between Zoom meetings – you can take political action. Start by following your legislators (everyone from your town/city council members and your local school board to your state and federal representatives) on social media (we know you were on there anyway!). If there’s an issue you’re passionate about, tag them in your tweets and posts when you advocate for a cause, and be persistent to get their attention.

Facebook also allows you to directly connect with your representatives through their Town Hall feature, and other websites perform a similar function, like Democracy.io. There are also apps that allow you to track your representatives’ votes, or to contact them with the tap of a button – try Vote Spotter, for example. You’ve got the whole world quite literally in your pocket, so let your fingers do the volunteering!

4. Brighten a Senior’s Day

Visiting nursing or care homes is definitely out of the question these days, but that doesn’t mean that older adults don’t need to know there are people out there who care. In fact, that might be more important than ever, as isolation can hit vulnerable populations the hardest. Reach out to nursing homes, and find out if they have any programs that include connecting with residents by making phone calls or being a pen/email pal.

5. Find Time for Furry Friends

You’re home, you’re on the couch – why not add a furry friend to cuddle with into the mix? There are still animals out there who need homes, and many shelters are allowing people to register and adopt online. And, now that many shelters are closed to visitors, fostering pets is another great way to volunteer. If you can’t manage either of those options, shelters are always looking for donations of anything from food to blankets to toys.

6. Connect with an Organization

If you ARE the type of person that likes to get more formally involved with well-organized groups, you can look into bigger nonprofits (and some smaller ones, too – just check with them) that offer virtual volunteering opportunities. You can do anything from offer your talents in things like writing, editing, translating, and research to helping share important updates on social media to even transcribing historical documents. Look into the following organizations you can volunteer for, but don’t limit yourself if none of these catches your fancy – there are plenty of others out there waiting for you to lend a hand.

United Nations Volunteers

The Smithsonian Institute

The Red Cross

Amnesty Decoders

Crisis Text Line

Translators Without Borders

Zooniverse

DoSomething.Org

silhouette of a person with a headset on with video games on the screen. — *Get your family, friends, or office involved in an online gaming competition to raise money for charity!*

7. Fundraise from Afar

You’re probably not going to be setting up any bake sales or lemonade stands anytime soon, but how about a virtual lemonade stand? Organizations like Alex’s Lemonade, which helps kids battling cancer has some great ideas to check out for setting up fundraisers, like virtual lemonade stands or video game competitions for charity. Or, if you’re really ready to get off your couch, try a virtual race! You can gather donations online and support your favorite organization – some races even let you use your treadmill at home.

8. Pack It Up!

Has all the extra time at home led to some serious decluttering sessions? Did you go crazy on the canned goods at the start of the pandemic? Got enough feminine hygiene products to last more than your lifetime? There are plenty of organizations out there doing good, giving to people in need, and the needs they’re trying to meet are greater than ever. Call around to local food banks and shelters to see what they’re accepting and how you can safely get it to them. Even if they’re not accepting things like clothes or books right now, you can guarantee they’ll be clamoring for them in the near future, so don’t throw anything away that someone else could use!

For many of us, there is more willingness to give back than there is time or the ability (due to restrictions) to do so. But, we say, where there’s a will, there’s a way! Check out the options above, or think of other ways to volunteer virtually, and you’ll not only help your fellow humans, but you’ll reap all the rewards that volunteering brings to those who give it a try. Let us know how you get involved!

The Survivors’ Guide to Picky Eaters

If you’ve got kids and you wouldn’t describe one as a picky eater, we are very, very happy for you. You have escaped one of the most stressful parts of parenting: feeding a kid who is just not into it. Now, you’d think kids would come pre-wired ready to eat, and eat well to keep their bodies strong and healthy, but that just doesn’t always seem to be the case. There can be various reasons why a child is a picky eater, but one thing is for sure: almost all of them have parents who worry about it, and who might find mealtimes anxiety-inducing.

While there are no quick fixes or guaranteed solutions, there are definitely strategies you can try to guide your child towards being a more adventurous eater (or at least to get them to even try a taste of dinner!). And don’t forget along the way to think about yourself and how their pickiness is affecting you, so you can come back to the table a more relaxed parent – and hopefully keep your sanity!

little caucasian girl screaming — *Many children are picky and it can cause a tantrum, but it is normal, so do not feel like you are alone.*

Should You Worry?

Let’s get this out of the way at the beginning: part of the problem with having a picky eater is the worrying. Is my child getting enough to eat? Are they going to grow up healthy? Are their eating habits going to affect their bodies and brains? While you shouldn’t give up completely on your child’s diet, it is ok to take a deep breath and relax. Studies are now showing that, in most cases, garden-variety picky eaters are just fine, and will continue to be just fine.

At least 22% of parents identify their children as picky eaters before the age of 2 – but there is no research that suggests those children have any nutritional issues. According to a 2018 review of research on the topic, “While picky eaters appear to consume less vegetables compared to non-picky eaters, no consistent differences were observed for the intakes of other food groups or the intakes of energy, macronutrients and dietary fiber. Although, in some studies, picky eaters had lower intakes of certain vitamins and minerals, the levels consumed generally exceeded the recommended values, suggesting nutritional requirements are being met.”

That is certainly a relief! It at least takes some of the pressure off you as a parent. The times when you should worry and seek outside help? If your child is exhibiting symptoms of avoidant/restrictive food intake disorder (ARFID), which could include dramatic weight loss, gastrointestinal discomfort, sleeping problems and feeling cold all the time, or if you think chronic constipation could be a problem for your child, talk to your doctor.

The bigger issue, then becomes not the short-term health of your child, but their long-term relationship with food and healthy eating. So let’s take a look at why picky eating can rear its ugly head, and some ideas for dealing with it.

Power Struggles Vs. The Division of Responsibility

So why are some kids picky eaters, anyway? That, my friends, still remains one of the mysteries of the universe, although there are many theories and the reason is probably different for each child. A 2015 review of dozens of studies that date back to the 1990s that looked at kids’ eating patterns found that picky eating habits could be linked to and affected by everything from personality traits, to parental control at mealtime, to social influences, to maternal eating patterns. Or, you might just have a kid.

One big thing that many people who work with picky eaters talk about? Power struggles. Children are learning all the dynamics of control as they grow, and many times that simple but elusive thing is what they most crave. So maybe sometimes they don’t like the look, feel, or taste of a food but, according to sociologist Dina Rose, PhD, “Even in these instances, the refusal to try that food is an expression of fear or other feelings. Control and being able to control their own food environment is the primary problem.”

Add to that the fact that many parents feel real pressure to feed their children “right,” so they walk into the situation nervous and anxious. And anyone with kids knows that they can sniff that out a mile away! And so the power struggle begins.

So how to get past the power struggles? Try to flip the script. Don’t make mealtimes a negative experience by forcing two more bites of that broccoli, which will only teach them that eating veggies is a chore. Instead, make it about tasting food and about supporting your child in making healthy decisions if they can – but they choose if and how much they eat. Consider following registered dietician Ellyn Satter’s model known as the Division of Responsibility: simply put, in this model, it’s the parent’s responsibility to provide healthy food at the table and the child’s responsibility to listen to their own body’s cues and eat what they need.

But to get to that point, you might need some go-to tactics in your arsenal. So, in addition to not forcing your kids to eat and respecting their appetites, we’ve got some other tips that might help make mealtimes go a little more smoothly.

Play with Your Food! And Other Tips

There might not be one single strategy that will work with your child, and even the ones that do work might take time, but hang in there! Try the following:

young caucasian kid smiling with yogurt all over his face. — *Allow your kids to play with their food so they can get a feel of the food and learn more about food.*

Let your kids play with their food! Do this from the most literal sense of the phrase – even pushing around and poking and pulling apart a new food on their plate is a valuable learning experience – to getting them involved in picking out veggies at the store and preparing meals. Consider this: in a study at the University of Eastern Finland, kindergartners spent hands-on time with fruits and veggies in their classroom by baking and cooking with them, growing a garden, and seeing food-related themes in books and games. As a result, they were more likely to choose these food groups from a snack buffet than kids who didn’t have these classroom activities.

Try also letting kids serve themselves – when kids have ownership of what goes on their plates, they’re more likely to eat what’s on it. In addition, we’re certainly not against cutting things in fun shapes, adding dipping sauces, focusing on colors, or serving up breakfast for dinner!

Start very small – It’s all about baby steps. Maybe today all your child will do is wash some brussels sprouts with you, then maybe they’ll help serve them, then maybe they’ll even put their tongue to one tiny leaf! Keep it positive and fun as you go. In addition, starting small means giving them a way smaller portion than you’re tempted to – like, one pea, a crumble of cheese, or a piece of a noodle and encourage them to have a quick taste.

Be open about ingredients – It’s tempting to hide healthy ingredients in a dish, and there’s certainly nothing wrong with adding extra nutrition, but be careful about losing your child’s trust. You also want them to learn about what it is they’re tasting – and liking. If they spot a speck of spinach in their smoothie, be honest, and ask them to investigate it with you. You can show them spinach leaves and make it a teachable moment!

Follow the “If you don’t have anything nice to say, don’t say anything at all” rule – Everyone should be allowed to say “No, thank you,” but make it clear it’s not ok to say “Blech!” or “That’s gross!” As the saying goes, never yuck someone’s yum.

Keep trying – Yep, you’ve heard this one before: it can take 15 tries to get a child comfortable with a new food. But it can get easier: for children that have become more used to trying new things, that number can go down to 6. Still daunting, but there is hope!

Get chatting – Mealtimes can be stressful, but, again, try to flip that script. Things can really take off if everyone starts chatting, so try starting off your meal by asking fun hypothetical questions of your children, or sharing something about yourself or your day. You might be surprised by how much more willing kids are to get down to the business of eating when things are fun and relaxed.

Play it cool – For some picky eaters, part of the attraction is the attention it brings. So if your child wants to try something new, don’t go overboard. Be casual, give them a bite if you’ve got some, and maybe don’t even watch them. Show them how natural it is to try new things and they might be more likely to follow through.
Build on the little wins – If you’ve got your little one to try chicken through the magic of chicken nuggets, try gradually introducing other types of chicken. Or, stick with a texture, shape, or color you know they like.

Finally, remember: it’s got to be your child’s decision if they like a food, otherwise you’ll just be back in the old power struggle boat. Encourage tasting (hey, who likes black coffee the first time they taste it?), keep everything in perspective, and try to create a positive, supportive environment for tasting.

Hang on to Your Sanity

You know what else is important for parents of picky eaters? Staying sane. Your mental health matters, too, and not just because a more relaxed and less anxious parent is less likely to spark a power struggle. You deserve to feel good, too! So try to remember to:

young woman sitting at a dinner table looking straight — *If you need to take a break, give yourself some time to recoup.*

Keep some perspective – Eating is an essential part of your child’s life, but it is just one part. Focus on – and enjoy – other shared parts of your child’s life that give you joy.

Find ways to enjoy mealtimes – This can mean making it fun and chatty as suggested above, or, maybe more importantly, finding a way to have some time to yourself before and/or after meals to relax and regroup. Do what feels good to you to re-center and come back more relaxed and with a more positive energy.

Take a bigger break when you need to – It’s ok to pass off food duties onto a partner or other caregiver when you just need a mental health day.
Don’t blame yourself – This is so important! And it’s even sanctioned by the medical profession: according to Dr. Katherine Dahlsgaard, “Most picky eating cannot be explained by poor parenting. The proof for that is that many picky eaters have siblings who eat just fine. So I let parents know their child probably came into the world with a brain that is just more rigid about trying new foods. I ask parents of picky eaters to allow some compassion for themselves about how frustrating that is.”

Remember, if you’ve got one of those kids who will only eat “white” foods, or is a dedicated “carbivore,” you’re definitely not alone! The most important thing to remember is that the goal is not to force that one more bite of veggies on that one Tuesday, the goal is to raise a child who is equipped to make healthy choices about what goes into their body and what fuels them for the day. Along the way, we hope to give them a positive relationship with food, and also to let them enjoy what they’re eating! It can all seem impossible at times, but believe us, if you care enough to worry about your child’s eating habits, you’re already doing a great job!