Tag Archives: work

Long-Term Care Awareness Month

Long-Term Care Awareness Month

November is Long-Term Care Awareness Month, and 70% of those over age 65 will require long-term care in the future.

Preparing to Grow Together

 

Whether you’re already on Medicare or planning for the future, make sure you understand how Medicare will help you pay for long-term care.

Understanding Medicare and Long-Term Care

 

78% of adults receiving care at home rely on loved ones for care. There are 45 million informal caregivers in the U.S.

Getting Care at Home

 

92% of family caregivers make a major work change from full-time to part-time hours or take a leave of absence to be a caregiver.

Caregivers' Lives

 

11% of caregivers moved closer to a parent or family member to give them more care.

Moving Back for Loved Ones

 

Long-term care takes a physical, mental, and emotional toll on you, your caregivers, and other loved ones. Take steps to avoid burnout.

National Family Caregivers Month

 

Get resources and support if you’re a caregiver providing long-term care.

Protecting Yourself and Your Loved Ones

Reduce Traveling Stress

My Healthy Journey: Traveling Stress

The end of April and beginning of May might be the craziest month-long stretch I’ve ever planned for myself. I will be battling traveling stress each week with almost no downtime in between.

First, I spent a weekend with loved ones around Indy, going to the zoo and shopping. Then, my mom, sister-in-law, and I went on a big weekend trip to New York City to see a Broadway show. The next weekend, I’m headed to Chicago to visit some old friends. The 2 weekends after that, I’m driving home for events, and then the weekend after that, I’m off to Seattle.

No matter what, traveling is stressful, so to get through it, I’m trying to plan ahead, stay on top of things, make the healthiest decisions I can on the go, and enjoy the moments of fun that are the whole point of traveling in the first place.

Planning Ahead to Avoid Traveling Stress

While tickets and such have been booked ahead of time, the planning never ends there.

Clean Before

First, I spring-cleaned my apartment like crazy so that it could survive the coming month without looking like a wasteland.

Spring Cleaning List

I pulled tons of great tips to make this list from the helpful resources we shared in our Spring Cleaning for National Cleaning Week post, like using rubber gloves to wipe dog hair off my furniture, freshening up my garbage disposal, and more.

Organize, Organize, Organize

I’ve been making a list of all the things I need to do before each trip, so I don’t do something silly and forgetful, like making myself late by forgetting to put gas in my car before driving to the airport.

And this list doesn’t just include the things I need to pack but also the things I need to do around the house and the errands I need to run first.

NYC To Do List

This helps me stay on track and not forget all the little things that have to be pulled together at the last minute.

Pack Early

I try to pack as much as I can ahead. The key to-do’s I can mark off in advance:

  • Buy or organize travel liquids if I’m flying.
  • Check the weather forecast.
  • Plan versatile outfits, like things that can mix and match and fit the weather and planned activities, including shoes because I get blisters easily.
  • Organize or switch to a purse better for travel.
  • Never forget essentials, like headphones, a book, sunscreen, bandaids, gas in the car, and meds.
  • Pack snacks.
  • Plan driving times and routes.
  • Charge devices.

Packing Ahead

Then, at the last minute, I can just add in the things I’m still using, like my makeup bag, toothbrush, and phone charger, and avoid all that last-minute packing stress.

Planning for Work

Another important key to planning ahead is making sure work is ready for me to be completely unavailable.

Usually that just means talking to my co-workers in advance and making sure anything that takes place on the weekends, like social media for the next week, is done early.

One of the easiest ways to ruin your vacation is to have to drop everything for work, so make sure you’ve talked to your co-workers and set boundaries for when you’ll be available.

Then, stick to those boundaries because vacations are an important part of avoiding burnout. If you’re only going to check email once a day, stick to that and do it at a time when it won’t ruin your day.

Staying on Top of Things to Avoid Traveling Stress

No matter how much planning you do, it can all fall apart while you’re there if you focused on the wrong thing.

Planning Activities

I like to make plans for each day with loose free time around them. You never want to have to be too many places in one day, so one meal with reservations and one event or activity that requires tickets in advance per day is probably plenty. You can munch or discover something new when you’re actually hungry the rest of the time, which can help you avoid overeating on a trip. And you’ll have more time to focus on something you love instead of rushing off to your next activity.

I also like to have extra time planned in so that if I’m exhausted, I can take a nap, shower after a hot outdoor activity, or simply enjoy downtime by watching a movie or grabbing an appetizer with my loved ones.

Get Your Bearings

Another key can be knowing your location and how to get around. I’ve lived in New York and Chicago, so I know my way around the neighborhoods and how the subways work, and pulling up a location on my phone is more than enough for me to find my way in either place.

However, I’ve never been to Seattle, so looking at maps and familiarizing myself with what’s where will be a much more important part of planning that trip so I don’t end up lost when I get there.

Identify what you need to focus on in preparation for each trip for a smooth journey to avoid hiccups in the moment.

Start the Day Off Right

Each morning of your trip, it’s a good idea to review your plans with everyone. Not only will it put you all on the same page, but it will help you remember which important tickets, confirmation numbers, or reservation details you need to bring along that day for your planned activities.

Making Healthy Choices to Avoid Traveling Stress

Traveling stress skyrockets for me when I feel guilty about it, so I’m trying to make healthy choices wherever I go.

A few weeks ago, I bought a Ringly ring. Ringly is a fitness tracker that syncs to your phone but looks like jewelry. I’d been wanting a tracker for a while, and the design of these adorable pieces made me finally get on board.

You charge it in a ring box and manage it from an app on your phone, and no one would ever know from looking at it that it’s a tracker.

Ringly Box Ringly Ring

Because of this new tracker, I can see how much walking I’m doing each weekend. The weekend in Indy, I walked 9.2 miles. And in NYC, we planned in time to walk the High Line and the bottom half of Central Park. We ended up walking 25.5 miles total!

I also try to choose healthier food choices most of the time without sacrificing the experience.

Enjoying the Moment to Avoid Traveling Stress

Finally, the stress-busting key for me is enjoying the fun parts of traveling. Those moments have to outweigh the stress, or it’s not worth it!

In NYC, we:

  • Ate at Bobby Flay’s Gato
  • Saw the new show Amélie
  • Spent a day at Chelsea Market
  • Walked the High Line
  • Had a ball at Waitress, including the perfect-serving-size, tiny Key Lime and Marshmallow Pies at intermission (And they raised $20,000 dollars in a little auction at the end of the show for charity!)
  • Indulged in the special Easter brunch menu at Tom Colicchio’s Craft
  • Explored Central Park

With more crazy weekends ahead of me, I hope my planning helps me stay sane!

Tips for Your Travels

If you need more tips to make it through your next trip and traveling stress, these can help:

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Meditation and Relaxation

My Healthy Journey: Find Time for Meditation

Sometimes, it feels like life is 5 steps ahead of you. At this time of year, I always feel it the strongest, as we launch this year’s websites and plans for 2017 and the holidays rush toward me.

The last few months have been a whirlwind of work, a move to Indiana, going remote with this job, a family trip to Phoenix, and huge holiday plans (like a trip to Philly) on the horizon.

I take comfort in knowing that I’m not the only one who sometimes feels like life is barreling ahead of me. My brother and sister-in-law bought an old house around this time last year and have completely redone it, which has taken them all year. I don’t know how they’ve had the energy to do it all.

Finding Calm

When things feel like they’re spiraling out of control (which, I mean, usually feels like it’s all the time), I just have to remind myself to take moments for myself.

Sometimes, it means buying myself a latte.  Sometimes, it means training for a 5K I’ll never run. (My chiropractor recommends I don’t run outside because inclines are bad for my back.) Sometimes, it means building a terrarium (which I finally did), watching a movie I’ve been wanting to see, or just taking 5 minutes to cuddle my dog.

My Terrarrium
Can you spot my hidden fox?

And sometimes, it means just finding a way to clear my mind. Cooking has always been one of the best ways for me to do that, and I’ve been trying out recipes from the Skinnytaste Cookbook.

Skinnytaste Cookbook

Skinnytaste's Chicken ParmMy favorite so far has been an amazing chicken parm made with whole wheat bread crumbs and homemade tomato sauce, and it’s baked instead of fried.

And recently, I’ve found those adult coloring books are a great way for me to clear my mind. They’re the perfect balance of intricate and easy.

New Healthy Habits – Meditation

I’ve been thinking about picking up something like meditation to get that same coloring book clarity. Our online wellness tool, Rally, has a mission to meditate for 20 minutes a day that can help you give meditation a try.

And these tips can help you get started with meditation. There are also lots of podcasts for you to listen to while you meditate, or this guide goes through some of the different approaches you can try to start meditating.

In the meantime, find whatever peace you can in the midst of the craziness.

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Busting Your Stress for Stress Awareness Month

Stress Awareness Month

It’s Stress Awareness Month, and 30% of Americans feel it affects their physical health. Relaxing is good for your heart and mind and can reduce the chance of stroke, colds, obesity, depression, and breast cancer.

Try aromatherapy with citrus scents, which can reduce stress.

Aromatheraphy and Your Stress Levels

 

Reading for just 6 minutes could reduce your stress by 68%, which is more than some other popular de-stressing methods.

Reading to Relax

 

Looking for a snack to take the stressful edge off your afternoon? Try these.

Smart Snacking Instead of Stress

 

Science has found that your dog can reduce your stress, especially if you take it to work.

The Ultimate Stress-Fighter

 

Try the Chocolate Meditation for an easy and tasty intro to the stress-busting activity.

Conscious Chocolate Consumption

 

Whether you’re trying to meditate, get better sleep, or be inspired, these apps can help you reduce stress.

Apps to Beat Anxiety

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Relaxing Against Stress in Chicago

My Healthy Journey: Spring Cleaning Your Life

This last year has been a long and busy one, and I’m going to be pretty honest when I say I’m exhausted, filled with stress, and not feeling very healthy. The good news is that while I feel that way, it’s not entirely true.

I started working a lot of overtime last May, and it didn’t end until December. And even when I stopped working extra, I was still very busy when I was on the clock.

More than 46% of Americans’ workplace stress is caused by their workload, so I know I’m not alone in putting stress on myself to get things done. And when your levels of this kind of stress get too high, you’re more likely to develop high blood pressure, heart attacks, and other disorders, according to The American Institute of Stress.

Then, in February, I started packing to move again. I tried my best to declutter my stuff. (I donated a lot of old clothes and tossed any traces of college notebooks and many unnecessary knick-knacks. And after moving all my books, I’m once again wondering if a Kindle is the way to go, but you just can’t replace the smell of physical books!)

From there, my pup and I moved into my friend’s apartment, where we’ve gained the company of this gorgeous (and crazy) puppy.

Quinn, Our New Friend

So you could say that I’m probably suffering from one problem that’s causing that exhaustion: stress, stress, and more stress.

The good news is I’ve been taking steps to fight it.

First, my boss and I worked out an arrangement where I get to work from home on some days. Not only does this make eating healthy easier (I don’t have to be as prepared in advance) and allows me to document my food on our Instagram any day of the week, but it also lets me have a few days a week that I know will be calm(er). No matter how crazy things online get, I’m sitting in my own bed with my best stress-buster, Tootsie, by my side.

Tootsie By My Side
I mean, just look at that face.

My friend is also a certified physical trainer, so, now hold your breath on this one… I’ve also been going to the gym! *gasp*

I know, it’s been building to this for over a year, and finally, I’m a pretty regular gym-goer.

The first day, I was shocked by how weak I’d really become (doing 10 real pushups was really hard), and I’ve had a number of realizations about how pullups make me hate everything. The first few weeks, I was so sore I could barely stand.

But I’ve finally hit a groove. Some days I run, others I’ve been focusing on simple weight training, mostly using body-weight exercises. And, I’m not sore all the time anymore, so we’re making progress!

As spring has rolled in, I’ve also been getting out with those lovely dogs more often to the park across the street. And even better, I’ve been taking full advantage of all that spring produce starting to show up at the grocery store.

Rally, our online wellness tool, has a mission that has you focus on fruits and veggies, which I’ve been working toward accomplishing. Essentially, you try to cover at least half of your plate with fruits or veggies at least twice a day. (Follow me on Instagram to see how I’m trying to work in more fruits and veggies.)

And most importantly, I took a short break. The American Psychological Association has some great ideas to help you bust up your workplace stress, including taking time to recharge.

I recharged by going to Chicago, where I ate some of my favorite food, like Magnolia Bakery’s cupcakes, Eataly, and Rick Bayless’ Frontera Grill.

Chicken Tacos at Frontera Grill
Best guac ever, chicken tacos, and black beans with plantains so good they will unleash your hidden love of plantains, all at Frontera Grill.

And I visited the Van Gogh art exhibit and Dylan’s Candy Bar, did a little shopping, and saw a wonderful live concert at the Chicago Theatre.

Chicago Theatre
(Son Little opening for Leon Bridges, if you’re curious.)

And how am I maintaining my sanity the rest of the time? I’ve been:

Scarf for My Sister-in-Law

  • Trying to work more fruit into breakfast and brunch

Fruit-Filled Brunch!

  • Focusing on salads and, pretty regularly, tacos inspired by those amazing ones from Frontera Grill (Just so you know, they have great seasoning packets available at most grocery stores!)

Tacos for Everyone!

 

And find more ways to relax from Nicole’s last Chasing Health post!

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Stop the Tossing and Turning

My Healthy Journey: Finding Time for Sleep

It’s been a busy year for my team at Health Alliance, so I hope you’ve been enjoying Nicole’s Chasing Health series while I’ve been too busy to post!

When life gets busy and stress takes over, the first thing that always goes for me is sleep. I’ve never been very good at getting a lot of it, even though it’s one of my favorite things in the world, especially when stress sets in.

Unfortunately, that’s not doing my health any favors:

The Dangers of Sleep Deprivation
Image via Mind Body Green

And since stress and being too busy already make some of these things worse, like my mood and healthy eating flying out the window, not getting enough sleep on top of all that is not good.

Not to mention that it’s definitely not helping my work:

What Happens When Your Brain Doesn't Sleep?
Image via Science.Mic

The moral is clearly that sometimes, you have to make taking care of yourself a priority, which is unfortunately easier said than done.

Rally, our online wellness tool, can help by offering missions that help you get 7 to 8 hours of sleep, stick to a bedtime, start a bedtime ritual, and sleep better.

As for me, what can I do to get better sleep?

I’m taking notes from this video and this handy list of 27 Easy Ways to Sleep Better Tonight from Greatist.

  • Start a bedtime routine. I used to have one, but that’s all but disappeared the last 6 months. I need to start again, and I’m going to try adding drinking something warm (and decaffeinated) to that schedule.
  • Listen to soothing music. Normally, I leave something playing on Netflix as I fall asleep, but soothing music or a sound machine, without the light, would be a much better idea. Maybe I can make use of Adele’s new album or apps like Rain, Rain, which makes thunderstorm noises.
  • Cut back on electronics. This and making my bed a work-free zone are nearly impossible for me, but I do need to work on cutting back. Setting a curfew when I set down my phone or laptop, like at least a half hour before bed, could really help.
  • Make your bed cozy. I mentioned this in my resolutions for this year, but I’ve just gotten around to digging out my cozy stuff for this winter.

A Cozy Bed

  • Make up for lost sleep. Adding an extra hour when I didn’t get enough sleep the night before could help me with my sleep debt.
  • Don’t toss and turn. I do this a lot, and if I can’t fall asleep for more than 20 minutes, I should try getting up and doing something relaxing (NOT work), like knitting or reading.

One thing I can tell you I won’t be trying off this list? Kicking my pet out of my bed.

While I know this must be a problem for some people, I don’t think it’s a problem for me. And I’m not alone. A new study finds that 41% of people think having their pet in the room helps them sleep better.

I know that I would worry about her if she wasn’t in my room. Plus, cuddling her is about the most relaxing activity in my life. In fact, that’s frequently how I fall asleep now. I mean, how can you resist that?

Sleepy Tootsie

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National Influenza Vaccination Week

National Influenza Vaccination Week

This week was National Influenza Vaccination Week. The flu shot is the best tool to protect you and your family.

Struggling Through the Flu

 

The flu causes millions of illnesses, hundreds of thousands of hospitalizations, and thousands of deaths every season. Get your shot today!

Avoid Getting Sick with the Shot

 

More than 132.7 million people have already gotten their flu shots. If your kids are over 6 months, protect them now!

Protect Your Kids From the Flu

 

Flu shots are the best way to avoid seasonal doctors’ visits, missed work and school, and to prevent hospitalizations.

Avoid Flu Season Woes

 

The flu can be a serious danger to your health, especially to those under 6 months old, pregnant women, and the elderly. Protect yourself now!

Our blogger overcame her fear of the flu shot. Let her story remind you why you need yours.

As a Health Alliance member, your flu shot is covered, so there’s no reason not to get yours today!

You're Covered, So Feel Better!

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