Family Focus
JANUARY 2019
How to make your favorite foods healthier
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Retirement
Planning Guide 2019
Watch for this Special Section on these dates! Daily Journal January 28 ADvantage January 29 Democrat News January 30 Farmington Press January 31
This section will focus on investments, how to have a comfortable retirement and how to leave a legacy for your family.
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Simple ways to
make more time for family
rearrange work schedules to accommodate nightly meals with the family.
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or the majority of working professionals, finding quality time to spend with loved ones can be a delicate balancing act. But working parents do not have to wait until retirement to enjoy being in the company of their families. With some fine tuning, anyone can find ways to spend more time with their children, spouse, extended families, and friends. Eat dinner together every night. Eating dinner as a family enables everyone to be a part of one another’s day and discuss important issues facing the family. According to The Family Dinner Project, eating as a family can boost kids’ academic performance, lower their risk of substance abuse and provide an opportunity for parents to gauge the emotional and physical well-being of their children. Avoid activities that cut into dinner time and A4
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Switch work hours. Many employers understand the benefits of flex time. If possible, leave the office at 4 p.m. to make it home for family time, and then log back on remotely at 7 p.m. to finish the day’s work. Working from home also reduces commute time, which can free up more time to spend with loved ones. Put it on the calendar. Many families have to abide by a calendar to stay organized. Family time may fall by the wayside unless it is scheduled. Treat it as any important event so it becomes a priority. Work together. Family time need not be limited to recreation or leisure. Get the entire family involved in a chore or project so
you can work together toward a common goal. Landscaping, painting a room in the house or even grocery shopping are some examples of chores that can be turned into family time. Enjoy family media. Instead of retiring to separate corners of the house with tablets or mobile phones in tow, find a TV series everyone can enjoy together. Spend some binge-worthy hours seeing how stories unfold, taking time to discuss each episode when it ends. Family time is something that takes work, but making it a priority can offer real benefits.
How to make your favorite foods healthier
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With a few easy tweaks, meals can be made much more healthy.
fter the whirlwind of the holiday season, the season of resolutions takes over. Many people to resolve to live healthier, and they may not have to give up their favorite foods to do so. Research from the National Institutes of Health suggests American adults between the ages of 18 and 49 gain an average of one to two pounds every year. Grazing and overeating tends to increase when the weather cools down. A 2005 study published in the New England Journal of Medicine found that, in the fall, people tend to consume
more calories, total fat and saturated fat. In the spring, people seem to prefer more carbohydrates. In addition, less powerful sunshine in winter coupled with people bundling up translates into less vitamin D being absorbed by the body. Some researchers believe there is a link between vitamin D deficiency and weight gain as well. To ensure that certain foods do not sabotage healthy eating plans, people
can employ some easy modifications and make healthier versions of the foods they like to eat. Choose crunchy foods. Those who are prone to snacking can reach for noisy foods. These include crunchy items like apples, carrots and pretzels. Scientists say that when people listen to what they are chewing — called the “crunch effect” — they eat less of that item. Tone down the cream. Delicious dishes like fettuccine alfredo typically are made with lots of butter and cream. Replace cream sauces with a healthier base made of low-fat milk thickened with flour. Increase the flavor with favorite spices. Fry with care. Use healthy oils like olive or coconut sparingly. Many foods that are traditionally fried also can be lightly coated with cooking spray and baked for a crunchy texture.
How to find more time to read F or many people, few activities are more enjoyable than nestling up with a good book. But even the most devoted bookworms sometimes have trouble finding time to read. In a 2017 survey conducted by the market research firm YouGov that focused on trends regarding New Year’s resolutions, 18 percent of respondents indicated they were committed to reading more books in 2018. That’s a lofty goal, and one that can do more than just provide readers with some daily escapism. Studies have shown that reading can develop neural networks in the brain that can help readers understand more complex thought. In addition, a 2013 study led by neuropsychologist and researcher Robert Wilson found that a mentally active lifestyle may make it less likely that the presence of plaques and tangles associated with Alzheimer’s disease will impair mental functioning.
So picking up a good book and finding time to read may protect readers from some of the neurological issues associated with aging. If you’re among the masses resolving to spend the year ahead reading more than you have in the past, consider these tips to find more time to cuddle up with a good book. Turn off your devices. Think of how much time you now spend each day fiddling with your devices. If you’re a parent, the statistics might surprise you. A 2017 survey from Common Sense Media found that parents of children between the ages of eight and 18 spend an average of nine hours and 22 minutes each day in front of various screens (i.e., smartphones, tablets, televisions, etc.). While not all of that is downtime, chances are a good portion of it is. Whether you’re a parent or not, turning off your devices is perhaps the single most
effective way to find more time to read. Schedule time to read. Clear your schedule to read much like you might do to watch a favorite television show. Both books and television are forms of entertainment, so why clear time for one form of escapism but not the other? Turn books into travel buddies. Carry a book with you whenever you leave the house, whether you’re going to a doctor’s appointment or to get work done on your car or even to go to work. Time spent in waiting rooms or commuting via mass transit provide perfecting opportunities to read books. Read first thing in the morning. A recent survey from the global market research firm IDC found
that 80 percent of smartphone users check their mobile devices within 15 minutes of waking up in the morning. Instead of scrambling to read your alerts or overnight messages when you get out of bed, spend the first 10 or 15 minutes after waking up immersing yourself in a good book. Reading provides a host of benefits, and resolving to spend more time reading books can pay dividends for years to come.
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to quitting smoking The benefits
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moking has been linked to a number of negative side effects, including raising smokers’ risk of cancer and cardiovascular disease. Quitting smoking can greatly reduce the likelihood of both of those outcomes, but the additional benefits of kicking tobacco to the curb may surprise smokers. According to the American Lung Association, smokers’ heart rates drop to normal levels within 20 minutes of quitting smoking. While not all side effects of quitting smoking are so immediate, many are just as impactful. The health benefits of quitting smoking are seemingly endless. The Office of the U.S. Surgeon General says quitting smoking is the single most important step smokers can take to improve the length and quality of their lives. The health benefits of quitting smoking
are too numerous to list them all, but the following are some of the ways that quitting can improve smokers’ overall health. • Quitting benefits blood pressure. Smokers’ blood pressure levels can return to normal levels within two hours of quitting. Smokers may also notice their fingers and toes starting to feel warm shortly after they quit. That sensation occurs because quitting smoking also improves circulation. • Quitting decreases levels of carbon monoxide in the body. When smoked, lit cigarettes release carbon monoxide, which compromises smokers’ ability to absorb oxygen into the bloodstream. That makes it difficult for red blood cells to carry oxygen. Body tissue that does not receive an adequate supply of oxygen can cease to function. But according to the American Heart Association, after 12 hours of smoke-free living, the carbon monoxide levels in smokers’ blood return to normal. • Quitting reduces risk of stroke. Stroke
Does vaping
make it harder to quit smoking?
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ore people in the United States are addicted to nicotine than any other drug, states the Centers for Disease Control and Prevention. Smokers become dependent on cigarettes for various reasons, not the least of which is the addictive properties of nicotine. A6
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According to longitudinal data from the National Population Health Survey in Canada, approximately 20 percent of adult daily smokers 18 years and older who had quit in the past two years resumed smoking within the next two years. The CDC says quitting smoking may require several attempts before quitters can successfully put smoking behind them. Factors such as withdrawal symptoms, stress and weight gain compel
is another of the myriad of cardiovascular diseases that has a connection to smoking. According to the U.S. Centers for Disease Control and Prevention, stroke occurs when the blood supply to the brain is blocked or when blood vessels in the brain burst and cause brain tissue to die. Smoking increases the buildup of plaque in blood vessels, which can block blood from getting to the brain. Smoking also causes blood vessels to thicken and narrow, again compromising the body’s ability to get blood to the brain. Within five to 15 years of quitting smoking, smokers’ risk of having a stroke is the same as that of nonsmokers. • Quitting can make it easier to exercise. Many smokers experience shortness of breath, which can make it difficult to commit to the kind of exercise that promotes short- and long-term health. Smoking damages the cilia, which are tiny structures that push mucus out of the lungs. Cilia damaged by smoking begin to repair within one month of quitting smoking, resulting in fewer coughing fits and instances of shortness of breath. Smokers interested in quitting can visit www. smokefree.gov for more information and support.
many people to light up after quitting. Some people may feel that e-cigarettes can help them gradually kick their tobacco habit. And thanks to the variety of flavors and styles of vapor-based nicotine delivery systems, it seems more people are vaping because they believe it to be less dangerous than traditional smoking. But the Center for Tobacco Control Research and Education at the University of California indicates smokers who vape are 28 percent less likely to ditch traditional cigarettes despite believing they are cessation aids. And they still may be putting their health in grave risk. The American Lung Association says there are hundreds of brands of e-cigarettes on the market and none of them have been evaluated by the FDA for safety. Because vaping is largely in its infancy, there are no long-term studies of its health implications or its efficacy in regard to helping smokers quit. However, much of the available evidence suggests that vaping may only be marginally better than using tobacco cigarettes.
Analysis from the Society for Research on Nicotine and Tobacco suggests that people who vape every day may double their risk of having a heart attack than those who do not vape or smoke (compared to triple the risk with smoking tobacco). Also, according to the Bloomberg School of Public Health, researchers found that the aerosol particles that vapers breathe contain some of the same toxic metals and metallic elements found in conventional cigarettes, including cadmium and nickel. Potentially unsafe levels of several other dangerous substances, such as arsenic, chromium and manganese, were also found. Another cause for concern is the propensity to abuse e-cigarettes, toking much more than is recommended. Vapers may be consuming very high levels of nicotine per day without realizing how much they are inhaling. A 2014 study showed wide-ranging nicotine levels and inconsistencies between listed and actual nicotine levels, according to the ALA. E-cigarettes are a controversial subject. More research is required to determine their health risks and their potential to help people quit smoking altogether.
Enjoy more time outdoors (
even when it’s cold)
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he amount of time people spend outdoors has dramatically decreased, as the Environmental Protection Agency now reports the average American spends 87 percent of his or her time in a residence, school building or workplace. Being outside is linked to better moods, more physical activity and less exposure to contaminants (concentrations of some pollutants are often two to five times higher indoors). Also, people who spend time outside may not come into contact with surface germs or develop various illnesses spread as often as those
who spend a lot of time indoors. Cold weather can make the desire to be outside less appealing, but it is important for one’s mental and physical well-being to get outside. The following activities might coax people outside for some crisp air.
How to get outside more on weeknights
Create snow critters Why do snowmen and women get all of the fanfare this time of year? Just about any living or fictional creature can be molded from snow and embellish landscapes. Use foodgrade coloring in spray bottles to added even more creative flair to snow designs. Go on a nature hike While many plants
safe location. S’mores taste equally delicious whether it’s warm or cold outside, and in winter they can be accompanied by toasty mugs of cocoa. Get sporty Sledding, skating, snowshoeing, and ice hockey are just a few of the winter sports that can get the heart pumping and muscles working outside. These activities are entertaining and also great exercise. When venturing outdoors in winter, dress in layers. This way clothing can be put on or taking off to reduce the likelihood of hypothermia.
Walking after dinner is a great way to get outside and a healthy habit to start in the new year!
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here are numerous benefits to spending time outdoors. Various studies have indicated that spending time outdoors can, among other things, improve short-term memory, relieve stress and reduce inflammation. Opportunities to get outside can be hard to come by, especially on weeknights. But the following are a handful of ways that people from all walks of life can spend more time outdoors even after the weekend has come and gone. Walk off your dinner. After eating dinner, resist the temptation to hit the couch. Instead of channel surfing, go for a walk around your neighborhood. Doing so is a great way to get outside on a weeknight, and a 2008 study from researchers in Germany found that people who walked at a slow pace on a treadmill after eating a large meal digested their food more quickly than those who consumed an espresso or an
and animals hibernate in winter, there is still plenty to see. Bring along a sketch book or camera and capture nature in winter. White-washed hills can be beautiful to behold, and many small animals and birds look even more vivid against the white backdrop of snow. Make an obstacle course Turn an area of the yard or park into a homemade obstacle course. It’s much more difficult, — and a great workout — to try to jump over snow mounds or run down paths when decked out in warm layers. Engage in lighthearted competitions with friends and family members. Build a bonfire Children can set off in different directions to gather up firewood to craft a bonfire with adults in a
alcoholic digestif after eating. Join a sports league. Recreational sports provide a great opportunity for athletes of all skill levels to spend more time outside. The effects of recreational sports on overall fitness vary depending on a host of factors, including the individual and the sport he or she chooses to play. However, recreational sports provide a great opportunity to increase your social circle and foster relationships within your community. Having a strong network in your community, and being a strong presence within that network, can get you out of the house more often than you might if you do not participate in recreational sports. Coach or counsel local youths. Today’s youngsters are busier than ever. Sports leagues and organizations catering to active youngsters are always in need of coaches, counselors or adult leaders. Volunteering with such organizations, in particular those that encourage youngsters to spend time outdoors, is a
great way for adults to get outside on nights when they would otherwise stay indoors. Dine al fresco. When the weather permits, eat as many meals as possible outdoors. Whether you cook out in the backyard and dine on your patio or patronize a nearby al fresco restaurant, eating meals outside is an effective way to enjoy the great outdoors on weeknights. In addition, dining out away from distractions like television can foster interesting conversations and allow families to stay up-to-date with one another. Spending more time outdoors on weeknights is a great way to reap the many benefits nature and fresh air have to offer. JANUARY 2019
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How to socialize more and make new friends
Finding people with the same interests can make it easy to make friends and socialize.
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s adults grow older, responsibilities to work and family can make it difficult to stay connected to friends. Over time, social circles may unravel and people may find themselves wondering where those close relationships have gone and how they can make more friends and socialize more. People who do not routinely socialize, especially those who do not have a spouse or partner, can experience loneliness. When AARP surveyed adults age 45 and
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older about loneliness, a little over one-third of respondents were categorized as lonely. That’s alarming, as loneliness is considered a significant predictor of poor health. Rates of loneliness were highest among respondents between the ages of 45 and 49. Improving social connections, getting out more and making friends are excellent ways to boost one’s mental and physical well-being. Making friends is not about one’s age but one’s situation. It’s easy for school-aged kids to make friends because they see the same classmates for many hours each day. Striking up conversations and finding common ground are a snap. Adults often find there are fewer situations that enable them to preserve existing friendships and make new ones. As a result, many adults seek to replicate circumstances that made making friends so easy
when they were young. Start off by spending more time around people who share similar interests. Attend wine tastings, participate in an adult sports league, volunteer at church, or take an art course. Meetup. com and its accompanying app enables people to find social situations for just about every scenario and can be a way to find friends who share common interests. Be optimistic and try new things when people you meet suggest them. Openness to
new experiences will help you get closer to people and fill up your social calendar. You don’t have to like everything you try, but finding new hobbies or interests can pave the way to new friendships. Don’t be afraid to talk to new people. Make a good first impression by being confident and taking the lead. It is fun and healthy to be social and make new friends. New opportunities can be the spice of life.
Answer: Kevin Costner
Answer: Warmth
Answer: Shovel
Answer:Marilyn Manson
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Here’s How It Works: Sudoku Puzzles are formatted as a 9x9 grid, broken down into nine 3x3 boxes. To solve a sudoku, the numbers1 through 9 must fill each row, column and box. Each number can appear only once in each row, column, and box. You can figure out the order in which the numbers will appear by using the numeric clues already provided in the boxes. The more numbers you name, the easier it get to solve the puzzle!
Answer: A. logs, B. hearth, C. mantal, D. flue Answer: A. blizzard, B. frigid, C. sleet, D. ice
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Home and Garden Ideas in the Lifestyles Section Every Weekend.
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Hidden ways you can benefit from having hobbies
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inding time for hobbies can be difficult. Commitments to work and family take up the bulk of many people’s free time, making it hard to squeeze in a favorite hobby. But hobbies can benefit people in some interesting ways. Understanding those hidden benefits may compel some people to make more time for their favorite downtime activities. Hobbies can improve your efficiency. Penciling more activities into your day planner may not seem like something that will help you create more time for hobbies, but it just might. For example, if you know you have a softball game or choir practice at night, then you might waste less time surfing the internet or talking around the water cooler during the workday. In a 2017 study
conducted for the staffing firm OfficeTeam, researchers found that the average office employee spends about five hours per week on his or her mobile phone doing things that have nothing to do with the job. That’s five hours you could be working, opening up more time for hobbies before or after work. Hobbies can foster social connections. In his 2000 book, “Bowling Alone,” political scientist Robert Putnam described a reduction in inperson social intercourse that once enriched Americans’ social lives. By making more time for hobbies, particularly those that promote interaction with other adults, men and women can foster social connections that otherwise might never blossom. Hobbies can provide health benefits. The American Institute of Stress notes that some hobbies can help people reduce
their stress. The AIS notes that some 56 million women in the United States now knit or crochet. That marks a 51 percent increase over the last decade. That revival is attributed to the stressreducing properties of knitting and crocheting. Men and women coping with stress need not learn how to wield a sewing needle to alleviate their stress. Activities that promote slowing down and induce a relaxation response similar to knitting and crocheting can be equally beneficial. Hobbies can increase quality time with your children. Parents with hobbies can double dip, using the time they would ordinarily spend with their
children to teach them some of their favorite hobbies. Take kids along when you go fishing or teach them how to plant flowers and tend to a garden. This is a great way to increase quality time with your children while also affording you a chance to continue engaging in your favorite hobbies. Hobbies can benefit people in ways they never imagined, making them worthwhile pursuits no matter how much or how little time you may have.
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Why personal training?
E
ach year on January 1, many people resolve to lose weight and get healthy. According to the Centers for Disease Control and Prevention, almost 70 percent of Americans over the age of 20 are overweight, including 35 percent who are considered obese. After the holiday season, when social schedules ramp up and diets might be ignored, it’s no surprise that many people are ready to start new fitness regimens. While it’s easy to push oneself into the toughest and most intense workouts in order to super-charge weight loss or fitness gains, this could be a mistake that raises the average person’s risk of injury. Instead, people should work with a personal trainer who can guide their workouts. Personal trainers are fitness professionals who are trained to teach others how to exercise. These people are educated in correct posture and technique so that they
can instruct how to do exercises correctly and efficiently. Furthermore, personal trainers can help people reach their fitness goals with an understanding of how to exercise safely with various chronic conditions or injuries. There are many other reasons to work with a personal trainer. Motivation: Personal trainers can offer encouragement to get a person started and continue with a workout routine. Furthermore, knowing someone is there to hold them accountable can ensure the client is consistent in showing up to do the work necessary. Define fitness goals: Personal trainers can help people focus on goals that are specific and realistic to achieve measurable success. Showcase proper form: Understanding how to do exercises properly reduces the risk of injury and increases the efficacy of workouts. Offer variety: Sometimes workouts can
Fasting
The remaining two days are fast days. Those fast days allow only water as sustenance, but often include caloric intake that does not exceed 500 to 600 calories.
for weight loss and better health
I
ntermediate fasting plans are among today’s most popular diets. Many people embrace fasting as an effective way to shed pounds, reduce risk for various weight-related illnesses and improve overall health.
Interest in intermediate fasting is growing, and experts offer varying opinions about the best and safest ways to make the most of this diet strategy. Fasting comes in various forms. With the 5:2 fast, for example, individuals follow a traditional diet for five days of the week. A14
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Alternate-day fasting is another option, with one day of having normal caloric intake, followed by the next with the 500-calorie limit; rinse and repeat. Other fasting plans involve timed eating. With the 16:8 diet, people eat whatever they like within a predetermined window of time, typically between 6 a.m. to 6 p.m. They then fast for the remaining 16. A study published in the journal Nutrition and Health
become boring, and people become complacent. Personal trainers may alter routines to keep clients interested. Make time work: Experienced personal trainers will know how to maximize the time clients have. This can be advantageous for people who have limited time to exercise. Personal trainers can help fitness fans achieve maximum results, exercise properly and form good habits.
Aging and led by Krista Varady, an associate professor of kinesiology and nutrition at the University of Illinois at Chicago, found the 16:8 diet a successful way for obese individuals to lose weight. The study also found that this diet helped to lower blood pressure in participating individuals. On average, when compared with the control trial, those on the 16:8 diet consumed 350 fewer calories and lost 3 percent of their weight. In addition, their blood pressure dropped by an average of seven millimeters of mercury over the length of the study. In addition to weight loss and improved blood chemistry metrics, fasting may also improve longevity, suggest researchers. An ongoing study by the National Institute on
Aging conducted on rhesus monkeys, which share 93 of their genetic makeup with humans, found calorierestriction diets helped certain monkeys live anywhere from 14 to 17 years longer in captivity. Restricting calories may activate genes that direct cells to preserve resources and stall out instead of grow. In this state, the cells are resistant to stress and illness. It can take some time for people to find a fasting plan that works for them. Before the body becomes acclimated to fasting, headaches, hunger pangs, low energy, and mood swings may occur. Eating high-fiber foods can help a person feel fuller longer. Consuming plenty of water also can help. Always consult with a doctor before beginning a new diet regimen.
New Year, New Job:
Things to look for
C
hange plays a big role as people ring in a new year. At the dawn of a new year, some people resolve to live healthier in the months ahead while others might make financial resolutions in an attempt to improve their bottom lines. The decision to change jobs is another popular resolution at the dawn of a new year. Professionals change jobs for various reasons. But regardless of what’s behind a career change, many people can benefit by looking for things in a new job that can make them happy both professionally and personally.
Salary: Of course everyone would love to earn more money when changing jobs, but there is more to changing jobs than just improving your bottom line. As you begin your job search, consider how much you currently earn and if that allows you to live a life you love. If so, don’t overemphasize finding a new job that pays considerably more than your currently earn. On the flip side, young professionals who want to start a family in the years ahead should consider the costs associated with such a decision and how the salaries they earn at their next jobs may affect what they want down the road. Work/life balance: Before beginning your search for a new job, think about why you want to switch careers or companies. Long hours often leads to burnout. If you’re looking for a new job because you’re burned out, try to find a job that affords you a better work/life balance. A study from the Happiness Research Institute in Copenhagen found that, with the curious exception of people who work
Career Guide2019 Career Opportunities are growing You can grow too! A Guide To Your New Career
more than 55 hours per week, stress rises accordingly with the numbers of hours worked each week. Keep that in mind if your goal is to find a job that affords you a better work/life balance. Satisfaction: When attempting to achieve a better work/life balance, it can be easy to overlook satisfaction at work in exchange for more time at home. But studies have shown that feeling satisfied by what you do can have a profound impact on your overall happiness. It’s possible to find an engaging career that still affords you time away from work, and such a career can ultimately pave the way toward a happier life. Commute: Bending over backwards simply to get to work and then get home from work can have an incredibly negative impact on your life. A study from the Office of National Statistics in the United Kingdom found that commuters, especially those who spend between 60 and 90 minutes commuting to work, have lower life satisfaction and lower levels of happiness compared to people who don’t commute. Before accepting a job offer, estimate your commute time to and from the new office and try to determine the impact of that commute on your quality of life. Many people aspire to find a new job at the dawn of a new year. Job seekers should consider a host of factors before switching jobs to make sure they make the best decisions.
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Get ahead of Health Issues
during the physical. Areas the doctor will look at include but are not limited to:
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nnual health exams are a key component of maintaining a healthy lifestyle.
A person may not see the need to visit the doctor if he or she is feeling well, but not every disease or condition manifests itself in a way that men and women can detect. According the Unity Point Clinic, nearly one-third of the 133 million Americans living with a chronic disease are unaware of the presence of their conditions. Routine physical exams can detect serious illnesses before they do much damage. No two physical exams will be exactly alike, but many will share some general features. Health history A crucial element of a physical exam will include a thorough health history if the physician doesn’t already have one on file. The doctor will take time to ask questions about family history of illness, health habits, any vices (smoking, drinking alcohol, etc.), exercise schedule, and diet. If there is a possible hereditary health condition running through your family, the doctor may suggest certain testing and make note of potential signs to look for in the future. Current ailments After discussing a patient’s history, the doctor may ask if they are having any problems they cannot explain. These can include changes in eating or sleeping patterns; aches and pains; lumps or bumps and other abnormalities. Again, the presence of symptoms may be indicative of illness or physical changes, but not all diseases produce obvious symptoms. Vital signs A doctor will check a patient’s vital signs
• Heart rate: This measures the speed at which the heart is pumping. Normal resting heart rate values range from 60 to 100 beats per minute. • Blood pressure: A blood pressure cuff (sphygmomanometer) will measure systolic and diastolic pressure. Systolic pressure measures the force with which the blood is pushing through the arteries. The diastolic blood pressure is the pressure in the arteries between beats, when the heart rests. The systolic (top number) should be below 120, while the bottom should be less than 80, according to the Mayo Clinic. • Respiration rate: The doctor will measure the number of breaths taken in a minute. WebMD says between 12 and 16 breaths per minute is normal for a healthy adult. Breathing more than 20 times per minute can suggest heart or lung problems. • Pulse oximetry: Johns Hopkins School of Medicine says pulse oximetry is a test used to measure the oxygen level (oxygen saturation) of the blood. It is a measure of how well oxygen is being sent to the parts of your body furthest from your heart. Normal pulse oximeter readings usually range from 95 to 100 percent. Values under 90 percent are considered low. Physical exam The examination will also include physical components. The doctor will perform a visual
inspection of the skin and body for any abnormalities, such as the presence of skin cancer. The physician may feel the abdomen to check that internal organs are not distended. Females’ physical examinations may include breast and pelvic exams. Comprehensive testing In addition to the exam at the office, the physical may include an electrocardiogram, or EKG, to check electrical activity of the heart; blood count and cholesterol checks through bloodwork; body mass index testing; X-rays or MRIs and bone-density tests. Physical exams remain an important part of staying healthy. Consult with a doctor for more preventative maintenance tips. JANUARY 2019
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FIND 8 DIFFERENCES IN THESE TWO PICTURES
DID YOU KNOW?
Martin Luther King, Jr. was a prolific figure in American history. King is readily known as an activist and extremely visible spokesperson for the civil rights movement in the 1950s and 1960s. King was a writer, minister and humanitarian who made a great impact in his tragically short life. While people know much about King, these few facts may come as a surprise. • King’s first name was originally Michael. It was changed to Martin after his father traveled to Germany and became inspired by the Protestant Reformation leader Martin Luther. King Sr. changed his own name after this trip as well. • King did not originally plan on becoming a minister. However, Benjamin E. Mays, the president of Morehouse College, which King attended, convinced him otherwise. • At the time he earned the honor, King was the youngest person to be awarded the Nobel Peace Prize, which he earned in 1964. Malala Yousafzai became the youngest Nobel laureate ever in 2014. • There are more than 730 streets named after Martin Luther King, Jr. in the United States. • King’s “I Have a Dream” speech was not his first at the Lincoln Memorial in Washington, D.C. The great orator first appeared there in 1957 to speak about voting rights. • It is believed that King’s last speech foretold his death. In front of an audience at Mason Temple Church the night before he was assassinated, King said, “Like anybody, I would like to live a long life. Longevity has its place. But I’m not concerned about that now, and I’ve seen the promised land. I may not get there with you. But I want you to know tonight, that we, as a people, will get to the promised land. So I’m happy tonight. I’m not worried about anything.
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Hair Tie Color, Mustache on Martin Luther King, Jr., The ‘a’ on the chalkboard, boy’s shirt color, teacher’s bangs, chalk, boy’s chair, girls pigtail.
Martin Luther King, Jr. Day is a federal holiday in the United States that is celebrated annually on the third Monday of January. The day commemorates and celebrates the life of the esteemed civil rights leader who was tragically assassinated in 1968 at the age of 39. Dr. King championed racial justice and equality, inspiring others in his moving species and leading by example while promoting nonviolent resistance. Dr. King was not afraid to sacrifice his own freedom in an effort to secure freedoms for others, going to jail 29 times on charges related to his work as a civil rights leader. After Dr. KingÕs death, U.S. Congressmen John Conyers (DMI) and Edward Brooke (R-MA) introduced a bill to make the famed oratorÕs birthday a national holiday. But holidays honoring private citizens such as Dr. King contradicted a longstanding tradition, and the bill failed to pass when it was first up for vote in 1979. Despite opposition from prominent politicians, including North Carolina Senator Jesse Helms, who opposed naming a federal holiday after Dr. King because of the latterÕs opposition to the Vietnam War, the bill was eventually signed by President Ronald Reagan in 1983. Martin Luther King, Jr. Day is now observed in all 50 states.
JANUARY 2019
A19
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