Health & Wellness Archives

Whether you’re a night owl or an early bird, we all face the same challenge – waking up in the morning. For many of us, mornings can be a struggle, whether we rise at the break of dawn or in the afternoon due to night shifts. This common difficulty is often attributed to sleep inertia. If you’re one of those who find mornings serene, this article may not be your cup of tea. But for the rest of us, mornings are far from a breeze.

There are various strategies to make mornings more manageable, such as minimizing screen time, avoiding specific foods or drinks, and reducing exposure to unwanted light at night. Similarly, there are steps you can take in the morning to make waking up less daunting, like welcoming natural light as early as possible or changing your alarm tone to something soothing. However, these measures are often insufficient on their own. One of the most effective ways to ease into your mornings and set a positive tone for the day is by establishing a morning routine.

Having a morning routine means you wake up with a clear understanding of what lies ahead. This predictability makes it significantly easier to leave your cozy bed. It becomes a habit; no need to deliberate, and that alone simplifies the process of waking up. When executed correctly, your morning routine can boost your energy, enhance your productivity, and foster a positive outlook throughout the day. Who can resist those benefits, right?

As you contemplate crafting a morning routine, keep a few key considerations in mind. The duration of your routine is entirely up to you, and the activities you include should cater to your individual needs and preferences. Additionally, remember that the time it takes for your routine to become second nature will vary, but the essential part is persevering until it becomes a natural part of your day.

Here are some action items to consider. You can choose to incorporate all of them, a few, or none at all. The important thing is to establish a morning routine. And don’t forget to reassess your routine if, after a period of practice, you find the benefits aren’t outweighing the drawbacks:

Wake up at the same time every day, even on weekends.
Allow yourself ample time to ease into the day, and savor the first 30-60 minutes at a leisurely pace.
Try to wake up before anyone else, creating a tranquil environment for you, your space, and the day ahead.
Resist the urge to check your phone, calendar, or to-do list. Save these tasks for when you’re feeling the positive and energetic effects of your morning routine.
Consider meditation or soothing music.
Incorporate some light stretching or engage in a full-blown workout – just something to get your body moving differently.
Dedicate a moment to yourself with a cup of coffee, tea, or even an energy drink, while you read, enjoy nature, or practice mindfulness.
Explore the invigorating effects of a cold shower.

We trust that you’ll find these suggestions valuable and that they contribute to more productive (or, at the very least, easier) mornings. However, morning routines are not the sole habits that can enhance your day. If you’re looking to make habit-building a routine in itself, consider these tips from the CDC as well.

It’s September, folks. You know what that means? Yes, it means your kids are finally going back to school, but it is also National Pet Insurance month! You may be shocked that pet insurance is prevalent enough to warrant its own month of celebration. According to a recent article in Forbes, there are over eighty million dogs and over sixty million cats in the United States.

Most companies offer health insurance to their full-time workforce and extend that benefit to significant others and even children. But what about four-legged children and their bills? The more prominent costs, at least for me, include fun toys and tasty treats because my pets are incredibly spoiled. However, the concern that loomed above all others was the pawsibility of one of my fur babies falling victim to serious illness or injury. When my bichon-poo mix Gipsy Danger wasn’t eating and lethargic with a serious cough at 3 months old, it cost over $500 at the emergency veterinary clinic to diagnose and treat her kennel cough. I was, of course, relieved to be able to get her the care she needed, but that bill still stung quite a bit. Had she been insured with Nationwide Pet Insurance at that time, 70% of her total bill would have been reimbursed to me. They even have direct deposit!

Now, my two cats and pupper are all covered under Nationwide Pet Insurance. Coverage includes a portion of everything from routine visits and vaccines to emergencies. It may be a bit pricier than some of their competitors, but the comprehensive coverage more than makes up for it. Not to mention the easy-to-use app that allows you to access benefits and submit claims within minutes. And did I mention they have direct deposit?!

A recent study done by Pew Research identified that a staggering 97% of pet owners consider their animals as members of the family – rightly so – with 51% ranking their furry family on the same level as their human ones. If that’s true, it only makes sense to insure your four legged family as much as your two legged ones.

Winter and winter driving. We all have a little bit of a love/hate relationship with it. The movies make it look like a magical time while our experiences often say otherwise: roads with no lanes, snow-covered stop signs, black ice, a dead car battery, or accidents. It’s even worse if you’re a first-timer to wintry weather and driving conditions. As a result, we’ve compiled a list of must-dos for winter weather and winter driving.

Pack a Roadside Emergency Kit

Include the following items:

Jumper cables
Flares, reflective material, or reflectors
Kitty litter/salt/sand for traction or ice melt
A flash light (and extra batteries)
A small snow shovel
A first-aid kit

Pack a Personal Emergency Kit

In this kit, you should have:

Extra medication
Food and snacks such as mixed nuts, crackers, or granola bars
A warm blanket
Bottle of water
A portable phone charger
Hat and gloves
Hand warmers

Pack an Ice Scraper

Snow Pro Tip: scrapers with long handles, a blade, and a brush are most useful!

Get Your Car Tuned-Up

Whether you do this yourself, or you take it to a mechanic, perform the following checks on your vehicle:

Tire Tread:

The U.S. Department of Transportation recommends replacing tires when they reach 2/32” depth of tread at the most. If you’re at this or even close to it, consider replacing your tires.

Tire Pressure:

Maintain your tire pressure at the manufacturer recommended PSI.

Vehicle Fluids: Oil, Antifreeze/Coolant, Windshield Wiper Fluid:

Refill these if they are low and/or perform a fluid change, if needed.

Battery:

Inspect your battery. Is there wear and tear or corrosion? Did you have troubles with it last year? It might be time to clean it or get a new one.

Wipers & Wiper Blades:

Check that the wiper blades are in good condition and work well to clear your window. If not, replace them. Snow and ice are harder to clear than rain.

Brakes, Heater, Defroster, Belts, Hoses, Lights:

A general check of these to ensure they are in good condition and working as they should will go a long way to keeping you free of freezing on the side of the road, wondering what in the world is wrong.

Consider Roadside Assistance

Check to see if you already have this through your insurance or secure it through AAA (Triple A). Then put the phone number in your phone to ensure you have easy access to it, if you need it!

Keep the Following Items in Mind:

Plan ahead. Give yourself more time when traveling somewhere. Rushing is hazardous to yourself as well as the others on the road.
Check the weather before you go. Being aware of what you could encounter helps you plan before it happens.
Don’t let your tank go dry. Try to keep at least ½ a tank of gas in your vehicle at all times.
Don’t use cruise control.

Helpful Links for Even More Tips on Winter Driving:

It’s crucial to take precautions against the summer heat. With that in mind, below you will find a few essential tips to beat the summer sizzle and make sure you stay safe all season.

Hydration, Hydration, Hydration

One of the most vital aspects of staying safe in the summer heat is hydration. The high temperatures can lead to increased sweating, and this depletes the body of essential fluids. Make it a habit to drink plenty of water throughout the day even if you don’t feel thirsty. Adding sea salt or electrolytes to your water is a great way to ensure you stay hydrated!

Wear Weather-Appropriate Clothing

Choose breathable clothing during the summer months to keep your body cool and protected. Try to wear lightweight, loose-fitting, and light-colored clothes that allow air to circulate freely and aid in sweat evaporation.

Seek Shade & Time Your Activities

Whenever possible, plan outdoor activities for earlier in the morning or late afternoon. This is when temperatures tend to be milder. If you need to be outside during peak hours, try to find shaded areas to take breaks and cool off. Shade can reduce the risk of heat-related illnesses.

Some Cooling Techniques

One of the best ways to cool down is using a spray bottle filled with water to mist your face and body. Placing a damp cloth on your forehead, or the back of your neck, can provide instant relief from the heat.

Know the Signs of Heat-Related Illnesses

Being aware of the symptoms of heat-related illnesses can be lifesaving. Symptoms of heat exhaustion include heavy sweating, fatigue, dizziness, nausea, headache, and muscle cramps. Heatstroke, a medical emergency, is characterized by a high body temperature, confusion, rapid pulse, and unconsciousness. If you or someone else experiences these symptoms, seek help immediately.

Prioritize your safety when the temperatures are sizzling! Stay hydrated, dress appropriately, and seek shade when needed. Minimizing the risks associated with the heat will ensure safety.

Embrace the warmth responsibly!

Tips To Stay Safe

Mindfulness Matters:

The origins of mindfulness practices are commonly thought to have started in Buddhism. If that were the case, the concept of mindfulness would date back to around 2,500 years ago. However, it is believed the Yogic Practices of the Hindu religion began between 2,300 BC and 1,500 BC in the Indus Valley, near modern-day Pakistan, therefore preceding Buddhism.

The practice of mindfulness can become a life-changing experience. This practice will allow you to reduce stress and become more alert while bringing a feeling of relaxation.

Mindfulness can be practiced in many ways including taking walks and even washing your hands. Let’s take the next few moments to discuss some of my best mindfulness practices geared towards those that travel for work and those who work from home.

Background:

As a woman of color from Chicago who practices mindfulness, I can say that this holistic approach to my life has been a game changer. I have moved from reading mindfully to becoming a Chakra Balancing Reiki Master.

I was introduced to the concept of mindfulness many years before I realized it was mindfulness. In fact, my very first encounter with a mindful practice happened while reading Conversations with God, by Neale Donald Walsch. I began to pay closer attention to what I was reading, while meditating on the words as I read them, all while being open to the possibility of having an experience similar to what Walsch describes in his book.

After practicing mindfulness while reading, other mindfulness practices entered my life over time. I became aware of what mindfulness meant. With this awareness, I was attracted to meditation, chakras, even yoga (although I have not mastered the art of practicing yoga, but I’m still trying). Eventually, I learned several ways of practicing mindfulness as the years advanced, a few of which I’d like to share with you now.

How to Practice Mindfulness:

Let’s go through some easiest ways to practice mindfulness no matter where you are.

One of the best-known mindfulness practices today is meditation. Meditation is one of the earliest forms of mindfulness. The amazing thing about meditation is that you can do it anywhere, anytime, and with practically anything. It’s as simple as deciding to be present; meaning acknowledging what you are doing in that very moment and being aware of things like breathing. Here, let’s take a stab at it.

Take a deep breath in through your nose.
Hold this breath.
Exhale slowly through your mouth.

This small breathing exercise can be done anywhere and at any time. Do this six times a day and watch your life change!

The next mindfulness practice is walking. Each step you take, pay attention to the way you place one foot in front of the other. Notice the way your arms move with each step. Notice the gravity that’s keeping you grounded. Now, notice the smells around you or the sounds. These actions are considered moving meditation and they add to mindfulness practices. Other mindfulness exercises are rooted in eating and drinking. An example would be using your opposite hand to eat, drink, and / or brush your teeth.

Each example provided will allow you to become present. The more you practice mindfulness, the more you will reduce anxiety about the future. It can also help you stop from dwelling on the past.

We do these practices daily, and by being aware of these actions, you will begin to have your own mindful moments.

The more mindfulness you practice, the less irritable you will be, the more tolerant you will become, and the better you will cope with whatever is going on in your life.

Take some time to be mindful today. You deserve it!

Glossary:

Chakra: Various energy centers in your body that correspond to specific nerve bundles and internal organs.
Reiki: An energy healing technique that promotes relaxation, reduces stress and anxiety through gentle touch.
Meditate: Think deeply or carefully about something.
Mindfulness: “Mindfulness is awareness that arises through paying attention, on purpose, in the present moment, and non-judgmentally.” ~UMN.EDU

Source: Blinkist Magazine; Amy Leonard

National Donor Day: Awareness

Did you know National Donor Day was on February 14? The purpose of this day is to educate people about the importance of organ, eye, and tissue donation. It’s also the perfect time to show some love for people waiting for organ transplants.

We dedicate this day to recognizing those individuals who have given, or received, the gift of life through donation; to those who are currently awaiting a transplant and to those who have passed while waiting for an organ donation. But February 14th does not have to be the only day of the year we recognize donors.

It’s estimated that more than 121,000 people are currently waiting for an organ transplant in the United States. Did you know that the average wait time for a kidney is four years? It also takes about nine years to receive a heart. Everyone will experience different wait times based on priority and availability.

What We Can Do

One way to make a difference is by registering, and encouraging others to register, as a donor. Another way is to give blood. Blood is crucial for surgeries and can aid in saving lives. And here’s a fun fact — three people can be saved with a single pint of blood!

Sign Up for the National Donate Life Registry

Take charge of the legacy you will leave behind. One organ donor can save as many as eight lives! Register here.

We all know long-distance relationships aren’t easy, and adding in the holidays makes them seem impossible. I’m going to share a few personal date-night ideas to help make your Valentine’s Day special while traveling on the road.

Why Write About This?

Well, I’ve lived it.

My partner and I have been best friends for four years, two of which we were apart. I lived in Minnesota and constantly traveled. He lived in New York and sadly that wasn’t one of my destinations at the time. We faced constant time zone changes and alternating work schedules. We tried to combat this with phone calls, Facetime, game nights and all-day texts — the time just didn’t feel like enough. So, we started to think of ways to spend time together while we were apart.

I wanted to write this for our traveling Technicians to help provide ideas for their Valentine’s Day plans… and beyond. As a part of our travel team, you all have the luxury of knowing your exact schedule and shift; giving you the perfect amount of time to plan and work with your significant other’s schedule. Here are some fun and affordable date night ideas (and a gift or two) to try out!

You Can’t Go Wrong With Sweets

What’s a good date night without a beloved snack? Thanks to new additions, DoorDash and UberEats can save you time. With this, you won’t have to order ahead. Check out their gifting section and find both “next” and “same day” delivery options. They have everything from flowers and monster-sized cookies to chocolates and edible cookie dough. Add notes and pick your preferred time of delivery to surprise your special someone.

What is a Bond Bracelet?

If you’re not struggling with a date night idea but are trying to think of a spendy gift, consider grabbing a Bond Bracelet. Bond bracelets are sold in pairs and catered to long distance relationships. Each band is customizable and will light up when your significant other taps the screen. Think of this as a new way to say, “Hey, I’m thinking about you,” and spicing up the way you say good morning. You can even create your own personal code to send back and forth. This gift is a great way to show each other you are thinking about each other throughout the day.

Now, Let’s Talk Food

Virtual taste testing is similar to wine tasting but instead focuses on both of you. Make a list of your favorite appetizers together and then run to the store. When you get home, unpack and create your infamous couple’s appetizer plate. Try each other’s favorites. Give opinions and catch up while sipping on your drink of choice. This is a great, quick mini date for those who may have tight schedules.

We’re Still Talking Food… With a Twist

You’ve got your appetizer plate, but do you want to do something a little different? Try a scavenger hunt! Guide your partner through their town on FaceTime and run through a checklist. This can include some of their favorite places, or perhaps you can even surprise them with a spa day. All you have to do is give them directions — the sky is the limit with this idea! Write up a grocery list and have them shop. When they get home, you both can cook together and have dinner (Bonus points if you use Zoom and set your backgrounds to a dreamy vacation setting and escape together)!

You Can’t Beat a Good Movie

Thankfully, with advancement in technology, we don’t have to rely solely on movie theaters and being in the same exact space. All you need to do is launch Teleparty. This browser can capture any popular streaming app and allows both of you to watch a new (or old favorite) movie together! This includes applications like Netflix, HBOMax, Hulu and many others. So, get comfortable wherever you are, start a phone call and watch the movie together!

My ALL Time Favorite – Listen to Music

Music is one of my favorite things. To this day, the first thing I do when I log onto my computer is open Spotify and pick my mood playlist for the day (Today is “Happy Chill” for those who are wondering). Create your own Spotify playlist for your significant other. Think of songs that remind you of them. Name it something quirky or meaningful and get started. Include a variety of songs; songs you’ve heard together and / or songs that remind you of them. Then share the playlist once it’s complete. You can even make it special by listening to it together!

Long Distance is About Connecting Beyond Technology

Technology may make constant communication easier, but it can also be very tiring when you’re missing home.

Take some of these tips and think of some of your own to guide you through your contract before you take well-earned time off. It’ll help you transition into future work confidently as a family and take some of that new-traveling stress off your plate.

When one door closes,

How long do we wait until another one opens?

How long do we stall, our hands floating above the doorknob wondering

What lies beneath?

The anxiety floats through on a wave,

Rippling into existence.

The excitement crashes down upon it,

Creating a shockwave beneath it.

You shake away the feeling,

Reminding yourself that you are in charge.

With a gulp

The door swings open.

Your sweaty hand turns into eager footsteps as you step through the threshold.

Sunlight filters through.

A whole new world stands before you.

Chuckling to yourself

You remember.

This new beginning is for you.

Are you craving a coffee run while also trying to be mindful of your health? This former barista has some tricks up her sleeve to help you lessen your sugar intake, up your protein goals, and trim your budget without losing that wonderful taste.

Let’s Start with the Basics

Don’t be afraid of substitutions – This is going to be the key to adjusting your drink to fit your health goals.
It won’t be perfect the first try – Take note of what you wish it had and refer back to this guide.

Picking a Base

Are you an espresso lover? Traditional coffee? Cold press? These are perfect bases for healthy alternatives. You need to identify what you want the heart of your drink to be.
Espresso will pack more of an immediate punch; this is the base for our beloved mochas and lattes. Feel like you don’t get enough espresso? Try an Americano! Americanos typically have double the espresso when compared to a latte, and it can be made hot or over ice.

Do you love traditional coffee but want an extra punch? Ask for a depth charge! This is one espresso shot added to your daily cup of joy.

Cold press is the beloved, 12-hour brewed, icy goodness that’s made to fill any iced drink. Did you know that if you order a cold press with caramel sauce the creaminess makes it taste like a latte? It’s one of my favorite go-to drinks that has a lower price point and extra caffeine.

Let’s Talk Milk

When it comes to cost, milk is the biggest factor. Adding milk to your coffee can sometimes double the price of your favorite cup. However, picking a base and adding a splash of milk, or a milk alternative, can make all the difference. Some franchises even have protein-friendly milk options with less sugar.

Flavor Time

My suggestion here is to ask for sugar free substitutes. Many coffee shops have a variety of syrups that are sugar free. That being said, if you find that that the Toasted White Mocha syrup is too good to miss out on, ask for a half shot. A typical medium coffee can have four-to-five pumps of syrup in each drink. Getting two or three pumps instead can still give you the satisfying taste without the added calories.

Need Inspiration?

I’ve got you covered!

MacroBarista shares recipes daily on their website and across TikTok. These recipes can help you follow your health goals and save you money!

My Go-To Caribou Dupe

I absolutely love and adore a Campfire Mocha with White Chocolate. How in the world do I make this any healthier?

A Caribou Crafted Press is the answer! The crafted press has a similar taste to any of Caribou’s signature creations with the purpose of being a healthy alternative.

A Crafted Press has a cold-pressed base with a splash of cream and the milk of your choice. This drink includes one pump of any flavor. I add one pump of marshmallow syrup and a half-pump of white chocolate. This has been my go-to for the past four years now. I really love it, and I think you will, too!

Looking for more health and wellness tips? Check out the Health & Wellness section of the FlexTrades’ blog!

Create Habits and Stay Mindful in 2024

Happy New Year, everyone! 2024 is here whether you’re ready for it or not. The new-year pressure to make positive changes and set big goals can be overwhelming. Here are some tips on how to create habits and stay mindful.

Three Tips to Help Create Habits and Stay Mindful

1. Shift Your Mindset: “Your reality is a projection of your thoughts or the things you habitually think about.” – Stephen Richards, How to Get Everything You Can Imagine: Volume 1: How Mind Power Works

How to Have a Positive Mindset

Write down what you are grateful for.
Consume positive media.
Surround yourself with positive people.
Write out a “wins” checklist each day.
Create a morning mindset routine – Make sure you have one thing to look forward to that day.
Take inventory on your thoughts throughout the day.

2. The Two-Minute Rule: If it can be done in less than two minutes, just do it. Using the two-minute rule from the book, Atomic Habits, by James Clear. This rule helps get you started and build momentum.

Nearly Any Habit Can Be Scaled Down to a Two-Minute Version

“Read before bed each night” becomes “read one page.”
“Do thirty minutes of yoga” becomes “take out my yoga mat.”
“Study for class” becomes “open my notes.”
“Fold the laundry” becomes “fold one towel.”
“Run three miles” becomes “tie my running shoes.”

3. Small Changes Big Results: Make your habits simple & easy.

How to Choose a Habit to Form (Source: CNN health)

Set a specific goal and start small.
Create a plan. Make the plan detailed and include time of day and duration.
Make it fun. Research shows if you do not enjoy the process, you will not stick to it.
Be flexible. Allow yourself a few “get out of jail free cards.” Sometimes things come up that will disrupt your plan. Consistency is key.
Find social support. Tell a friend / family member the habit you are working toward building.

Habit Example: I want to get more steps each day.

Specific Goal: I want to get at least 7,000 steps each day.
Plan: Each morning, I will begin my day with a 10-minute walk outside.
Make it fun: On Wednesdays, I will walk to my local coffee shop.
Flexibility: If it is snowing / raining outside, I will let myself skip the walk that day.
Support: Ask a friend to join me in tracking 7,000 steps each day.

List of Mindfulness Tips to Add to Your 2024 Routine:

Intentional Breathing – Set a timer 1-3 times a day to breathe with intention. The breath counts should be a 5 second inhale / 5 second exhale / 5 times kind of thing. Simply put, try intentional / controlled breathing for at least 60 seconds.
Stretching through the motions – Create time throughout the day to do simple stretches: arms, neck, and back.
Eat with meaning – Eat with your less dominant hand and wait a few seconds before taking your next bite. When possible, eat without TV, phone or external entertainment.
Sleep Preparation – Find a set time to wake up and go to bed. Wake up 5 minutes earlier. Eliminate screen time 10-30 minutes before bed and instead try reading for 10 minutes each night.

Do you want more tips and tricks on how to start your new year off right? Check out Debunking New Year’s Resolutions.