Living Safer - Volume 6 Edition 2 by LivingSafer

VOLUME 6 • EDITION 2

MAGAZINE

WHEN

D O E S N ’ T L E AV E A M A R K

editor-in-chief

Stephanie Andre sandre@livingsafer.com

senior designer

Anthony James

A LETTE R FROM TH E E D ITOR

ajames@livingsafer.com

Dear Friends,

a s s o c i at e e d i t o r

Brittany Monbarren bmonbarren@livingsafer.com

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© 2014 by Claris Marketing, Tampa, Florida. All rights reserved. Editorial and executive offices at 209 S. Howard Avenue, Tampa, FL 33606. Telephone: 813-225-1313. Material in this publication may not be stored or reproduced in any form without permission.

For this issue, there’s no kitschy story to start my letter. There’s no lighthearted tale or anecdote. Domestic violence is nothing to laugh at or smile about. I am lucky. I have never been the victim of any such abuse. However, approx. 1 in 4 women have been hurt—whether that be through physical or emotional and psychological means. In fact, 95% of all domestic abuse victims are women. When you evaluate those numbers, it’s no wonder we are where we are as a society. In this issue’s cover story, we shine a powerful light on emotional abuse—something that lasts long after the physical bruises disappear. We delve into what drives an abuser. Through the research, one thing consistently rang true—the motivator for the majority of abusers is very simple: the need for control. “With emotional abuse, the insults, insinuations, criticism, and accusations slowly eat away at the victim’s self-esteem until he or she is incapable of judging a situation realistically,” Beverly Engel writes in her book, “The Emotionally Abusive Relationship: How to Stop Being Abused and How to Stop Abusing.” “He or she may begin to believe that there is something wrong with them or even fear they are losing their mind. They have become so beaten down emotionally that they blame themselves for the abuse.” To read the complete story, turn to page 34. In addition to our cover story, this issue features a number of stories related to different stops and starts to family life: articles on starting a marriage (the joining of two bank accounts), starting a family (topics include baby food and colic), starting the next chapter of your life (with stories on mammograms, finding the right physician and Medicare) and more. I am very excited to share this issue of Living Safer with you. We work tirelessly to ensure that we are providing important articles and information that blend a bit of wit, a ton of information and maybe even a little humor, at times. As always, I would love to hear from you. Please let me know your thoughts on the magazine. Your comment may even appear in a future issue of Living Safer.

Requests for permission should be made to Stephanie Andre, Editor-In-Chief, Living Safer, sandre@livingsafer.com. The opinions

Best,

expressed in this publication are those of specific authors and are not intended to or do not necessarily represent the opinion or views of the publisher, staff or other authors.

Stephanie Andre, Editor-in-Chief

living safer is your guide to all things safety.

Behind this SUV is a group of daycare children. Not one of these children can be seen by the driver behind the wheel.

WORKING TO KEEP CHILDREN SAFE IN AND AROUND VEHICLES Before you turn the keyâ&#x20AC;Śmake sure you can see! Most drivers are unaware of the large and very dangerous blindzone that exists behind all vehicles. Every week at least 50 children are seriously injured or killed after being backed over because a driver was unable to see them behind their vehicle.

Help save the life of a precious child Donate to KidsAndCars.org

LOG ON TO DONATE: http://kidsandcars.org/donate.html

Helping Families Live Healthy Digital Lives. IPHONE APP COMING SOON

Social Networking for Kids: www.Yoursphere.com

Resources for Parents:

www.YoursphereForParents.com

Inside This Issue ON THE COVER

FEATURES

the joining of two bank accounts

when is a fear a phobia?

pro v con: making your own baby food

i don’t want to raise a mean girl

34 When Abuse Doesn’t Leave a Mark The sting from an abuser’s negative words can be just as hurtful as physical abuse. Most often, people think of domestic abuse as physical. However, psychological abuse may be even worse. Call it mental or emotional abuse; regardless of the terminology, these wounds don’t leave marks behind. Instead, they follow their victims around, resulting in low self esteem and self doubt. Abusers use fear, guilt, shame, and intimidation to wear you down.

TRENDING TOPICS

‘low t’ supplements: are they right for me?

notes for your first mammogram

alcohol & weight gain

the skinny on avocado

DEPARTMENTS 05

the pulse

tech trends

gadgetry : high - tech for the home

THE CONSUMER’S GUIDE TO ALL THINGS SAFETY

We’re on the Web and in Your Hands. Welcome to the all-new Living Safer, the same magazine you’ve come to know and love...just with a more inviting look and feel. And while the face may have changed, our pledge to you remains the same: to offer the best in safety information— from new trends and wellness to lifestyle, home and more.

Join the Conversation. Share and comment on Living Safer stories by joining us on Facebook and Twitter and by visiting LivingSafer.com fb.com/LivingSafer / @livingsafer

TRENDING

Race Issues on Campus A University of Alabama sorority has released one of its members over a racist snapchat claiming the organization is for whites. The Chi Omega national organization took the action against the student after a picture containing a racial slur from the message went viral. The picture shows three white women with the caption, â&#x20AC;&#x153;Chi O got NO (N-Word) !!!!!!â&#x20AC;? Chi Omega says its University of Alabama chapter pledged two African-American women this year. The sorority said its investigation found the image was altered, but the offensive language was used in both the original and changed image. At press time, the university said it was considering action against the woman who posted the image.

Peanut Butter Recall The Food and Drug Administration announced last month that Spired Natural Foods Inc. is voluntarily recalling several lots of peanut, almond and other nut butters on fears of salmonella contamination. The company was made aware of the risk after routine testing showed a potential link between consumption of these products and four instances of illness. The affected products include Arrowhead Mills Peanut Butters, MaraNatha Almond Butters and Peanut Butters and specific private label nut butters sold under the Trader Joe's, Whole Foods, Kroger and Safeway brands.

Watch Out for Glass Wegmans recalled glass bottles of Corona Extra beer because they could contain pieces of glass. Officials say routine inspections in the company's quality control lab found defects in certain bottles that could cause small particles of glass to break off into the bottle. The recall only includes 12-ounce clear bottles, which are sold in 6, 12 and 18 packs. Customers can return the recalled bottles for a full refund.

Hand Sanitizer + School = Same Illness Does hand sanitizer actually help reduce elementary school student illness? In short, the answer is no, according to a new study. Researchers in New Zealand set out to discover if using alcohol-based hand sanitizers, in addition to regular hand washing, would cut back on absentee rates in schools. They recruited 68 primary schools, and all students were given a half-hour hygiene lesson. They then assigned half of the schools to a control group where children washed their hands with soap and water. The schools in the intervention group did the same, but were also asked to use classroom hand sanitizers when they coughed or sneezed, and before meals. When children missed school, calls were made to find out if the child was sick. The research team checked in with the caregivers of more than 2,400 children, keeping track of the type and length of their illnesses during 20 weeks of school. Absentee rates between the two groups were virtually the same, the study authors found. @LIVINGSAFER / LIVINGSAFER.COM / 5

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‘Low T’ Supplements:

Are They Right for Me? by M. Brandon Smith

s men get older, there is a natural tendency to try and slow down the aging process and take corrective actions to make ourselves feel both younger and more alive. No one knows this better than the manufacturers of testosterone medications (coined, “Low T” supplements), which have invested millions of dollars trying to convince doctors that their patients will benefit from testosterone replacement therapy. The endless commercials on television and in magazine ads that target middleaged men have also helped foster the artificial need for testosterone supplement therapy in the public at-large. Research and investigation, however, has recently shown the importance of these supplements and the therapeutic value of the same has been called into question and even greatly exaggerated in many areas. In fact, according to the Food and Drug Administration (FDA), the agency has decided to re-evaluate the safety risks of Low T products in relation to their increased risk of stroke, heart attack, blood clots and death in men. “Health care professionals should consider whether the benefits of FDA-approved testosterone treatment is likely to exceed

the potential risks of treatment,” the FDA says.

Testosterone Therapy Increasingly Sold As Lifestyle Meds More than 5.3 million testosterone therapy prescriptions were written in 2011—five times what was prescribed by doctors in 2000. From 2001 to 2011, the number of men taking testosterone tripled. According to National Public Radio, millions of U.S. men are using testosterone drugs as a lifestyle medication rather than for use of a diagnosed medical problem. In fact, only half of men taking testosterone therapy had been diagnosed with hypogonadism (low hormone levels), according to a JAMA Internal Medicine study.

New Studies Show Dangers of Testosterone Therapy The first study, published in November 2013 issue of the Journal of the American Medical Association, reported a 30% increased risk of cardiac emergencies, including risk of stroke and heart attack, when linked to testosterone medications. And as recently as January 2014, a study published in PLOS One included 56,000 men revealed that use of testosterone therapy doubled the risk of heart attack in

men over 65 and tripled the risk of heart attack in younger men with heart disease. As a follow-up to these studies, in June 2014, the FDA strengthened the warning labels on all approved testosterone products to “ensure [the general risk of venous thromboembolism] is described consistently.” This warning followed a review of post-market adverse event reports of venous thromboembolism that arose from several biological mechanisms of injury. As a result, the FDA is now conducting a more in-depth investigation on testosterone supplements due to the increased risk of blood clots in the arteries.

Should I Use Testosterone Therapy and/or Supplements? Given the recent studies and medical data now surfacing, those currently utilizing testosterone supplements should take great caution in the continued usage of Low T products. At a minimum, consult with your doctor about the potential risks and benefits before beginning a Low T regimen. Many doctors have expressed great concern over the continued use of Low T supplements and have since stopped prescribing the products until more information is known about their potential risks and long-term implications.

DO YOU TAKE ANY OF THESE DRUGS? Prescription testosterone products currently under investigation:

Androgel

Fortesta

Testosterone Injections

Axiron

Androderm

@LIVINGSAFER / LIVINGSAFER.COM / 7

Making the world safer one community at a time. 60 for Safety partners with grassroots nonprofit organizations to bring safetyrelated messages to your community. Give us 60 minutes, we'll help make a difference in the life of someone you know.

60forSafety.org fb.com/60forSafety AN INJURY BOARD PROJECT

twitter.com/60forSafety

TECHNOLOGY

‘There’s an App for That’ by Brittany Monbarren

Sometimes life can get busy and become overwhelming, but luckily “there’s an app for that.” Use these smart tools to help boost productivity, keep organized and stay on a budget.

Dropbox Dropbox is about as universal as an app gets these days—personal file and photo saving, password protected, file-sharing capabilities, simple interface, easy uploading and syncs with all smartphones, tablets and desktop computers. This is your very own virtual storage account.

Any.do This app is a simple, synchronized taskmanagement platform that includes daily time and date reminders. It also has a feature called Any.do Moment, which is a setting that reminds you to check your upcoming to-dos.

Groupon It’s the deal-saving website that you know and love, and now it offers an easy-to-use app to give you deals while on-the-go. The app has a page that automatically updates according to your location.

Mint Manage your money from anywhere while on-the-go. This app allows you to monitor all of your finances and accounts in one place and tracks your budget.

RescueTime Are you digitally distracted? This program helps you monitor and track exactly how you’ve used your time (and where) while on the computer. @LIVINGSAFER / LIVINGSAFER.COM / 9

GADGETS FOR THE HIGHTECH HOME by Brittany Monbarren

From security systems and locks to lighting packages and wireless gadgets, making your home as “smart” as possible is now easier than ever. To help you keep your home tech-savvy, we’ve listed some of the top home automation gadgets available today.

Belkin WeMo Switch The Belkin WeMo Switch works with the free WeMo App to give you wireless control of your home appliances and electronics.

www.belkin.com

Philips Hue Wireless LED Light Bulbs The Philips Hue package combines LED bulbs, WiFi bridge and an app to give homeowners lighting control via a smartphone or tablet.

www.meethue.com

Nest Thermostat With its build-in WiFi, this thermostat can help you save on heating and cooling bills all from the palm of your hand by connecting to your smartphone or tablet.

www.nest.com

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Doorbot The Doorbot doorbell lets you greet visitors from your smartphone or tablet. This smart doorbell connects to your home WiFi and streams live video and audio.

www.getdoorbot.com

Kwikset Kevo With the touch of your finger, you can lock and unlock your front door. This smart door connects to your smartphone’s Bluetooth and enables its touch-to-open access. You don’t even have to take your phone out of your pocket or purse.

www.dropcam.com

Dropcam The easy-to-use Dropcam is a USBpowered camera that allows you to live stream any activity at your business or home through its free app.

www.dropcam.com

@LIVINGSAFER / LIVINGSAFER.COM / 11

ONE Second IS NOT A VERY LONG TIME.

But when you’re behind a steering wheel and your eyes leave the road—that ONE single second can change a life. ONE second is all it takes to be distracted. When you are driving, it should not be a secondary task—it should be the only task. EndDD.org (End Distracted Driving) was established to raise awareness and generate action against the epidemic of distracted driving. DISTRACTIONS INCLUDE:

Visual

Taking eyes off the road

Manual

Taking hands off the road

Cognitive

Taking mind off the road

While texting and talking on the phone are both mental and physical distractions, cellphone use is attributed to 18% of fatalities in distraction-related crashes.

What makes up the other 82%? » Putting on makeup » Reaching to grab a drink » Changing the music » Dealing with the GPS » Eating on the go The distractions are endless. But they don’t have to be. The Core Mission of EndDD Our core mission is to preserve life and promote safety on a large scale through advocacy, education and action. It is our hope that we can prevent families and friends from suffering the loss of a loved one because of distracted driving. Together, let’s work to prevent distracted driving from claiming another life.

VISIT US ONLINE web: twitter: facebook:

End Distracted Driving is sponsored by the Casey Feldman Foundation and is dedicated to inspiring individuals and communities to take action to end distracted driving. CONTACT US toll-free at 855-363-3478 or info@EndDD.org

endDD.org @end_DD EndDistractedDrving

WELLNESS

Your First

Mammogram? What you need to know by Edward L. Graham

ne out of every eight women will develop breast cancer in her lifetime. Thatâ&#x20AC;&#x2122;s a harsh statistic. Having regular mammograms can significantly lower the risk of dying from breast cancer by detecting potentially malignant abnormalities up to three years before a lump might be apparent in a physical exam.

With early detection and treatment, up to 99% of breast cancer patients survive for five years or more. The decision between you and your doctor to schedule your first mammogram is an important one. When the time comes you may be anxious. You may fear the procedure will be painful, or be unsure how to prepare or what to expect. Donâ&#x20AC;&#x2122;t let that deter you. @LIVINGSAFER / LIVINGSAFER.COM / 13

Here are some concrete steps you can take to make the experience less stressful and to ensure that the test is as accurate as possible. If you have not yet gone through menopause, schedule your appointment for the week after your menstrual period. This will make the test less painful, because your breasts are most tender during the week before, and the week of, your period. Arrive at least 15 minutes early and be prepared to answer questions about your health history and any history of breast cancer in your family. You will also be asked about any hormonal medications you take, such as birth control pills or patches, progesterone supplements, or fertility drugs. Be honest about any symptoms you may be having, like discharge or pain. Bring the name, address and phone number of the doctor who ordered the mammogram so that the facility knows where to send your results. Avoid deodorants, antiperspirants, powders, lotions, creams or perfumes under your arms or on your breasts. Elements in these products can distort the scanned images, making them difficult to read. Try to schedule your appointment early in the day and carry those items along in your bag for use after the procedure. Take an over-the-counter pain reliever, such as ibuprofen or acetaminophen, about an hour before your appointment to ease discomfort during and after the procedure. Wear clothing with a separate top and bottom. You will have to remove your clothing from the waist up and wear a hospital gown, so keeping the bottom on will make you much more comfortable while you wait.

ease your nerves and improve your overall experience. Once you’re there, the whole procedure should take around 20 minutes. The mammogram itself involves a brief compression and x-ray of the breast, and only takes about 30 seconds. If you experience any pain, you should tell the technician. She can reposition you, which should help. The technician will confirm that the x-rays were successful, and you’ll be done. A radiologist will read the x-rays and send a report to your doctor. With a little planning, your first mammogram should be relatively easy, and will be over before you know it. You can be proud that you faced your fears, and some temporary discomfort, while being proactive in ensuring your own long and healthy life! For additional information and assistance, check out these great breast cancer and mammogram resources, including a page on the Susan G. Komen Foundation website, where you can sign up for free to receive an email reminder when it’s time to schedule your next mammogram.

You will have to remove jewelry, like earrings and necklaces, so consider going without or choosing pieces that are easy to remove that day. Wear comfortable shoes. You will have an easier time standing in just the right place which will make the test go faster and be more accurate.

Need More Info?

Automatic Mammogram/Clinical Breast Exam (CBE) Reminder http://apps.komen.org/Subscriber/new-user-registration

Reduce caffeine and salt intake for a few days before the procedure. Caffeine can make breast tissue tender and might add to any jitters you may already be feeling. Salt can cause fluid retention, also making breast tissue more tender than usual.

What Is a Mammogram and When Should I Get One?

Breast Cancer Facts

Don’t hesitate to ask questions of the nurses and technicians. They are there to help you, and this can

Life-Style Related Breast Cancer Risk Factors

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http://www.cdc.gov/cancer/breast/basic_info/mammograms.htm

http://www.nationalbreastcancer.org/breast-cancer-facts

http://www.cancer.org

What is Colic,

Anyway? by Edward L. Graham

ou are dedicated to giving your new baby all your love and attention but, after a few weeks, there are times when it seems impossible to determine what she needs. You’ve tried everything, but your poor baby can’t stop crying, and simply cannot be comforted. If your otherwise-healthy baby experiences periods of extreme distress and inconsolable crying, and these behaviors develop into a pattern, she may be suffering from a condition known as colic. Colic is common, and experienced by approximately 1 in 5 babies. Having a colicky baby can be overwhelming, but it doesn’t last forever, so there is hope. Babies with colic generally cry for more than three hours a day, three days a week, for three weeks or longer. Most often, a colicky baby will develop a pattern, crying at about the same time every day, generally in the afternoon or evening. Colic usually begins a few weeks after birth and continues for three to five months. The crying is loud and intense, and happens for no apparent reason. A baby’s face may flush and her posture may change; her fists may clench, her muscles may tense, and her legs may curl up. Eventually, when the baby is exhausted, or gas or stool is passed, the episode ends. Apart from maternal smoking of cigarettes during pregnancy, colic cannot be linked to any one specific factor; and not all babies who develop colic have mothers who smoked. Researchers have considered lactose intolerance, allergies, and changes in the normal bacteria of the digestive system, as well as underdeveloped digestive systems, parental anxiety, and variances in the way a baby is fed and comforted. Colic occurs similarly between boys and girls, and formula fed and breastfed babies. It is still unclear why some babies have colic while others don’t. It is important to work with your pediatrician to rule out any other illnesses. Before going to the doctor, it may be helpful to make a list of your concerns. Keep track of the crying episodes and everything you have tried to calm your baby, as well as your baby’s feeding schedule. If the crying changes, is accompanied by a fever, vomiting,

diarrhea, or bloody stools, if there is a bluish color to the babies skin or lips while crying, or if there is any drastic change in your babies weight or behavior, see your doctor right away. Though your baby can seem inconsolable, there may be ways to soothe her. Cuddling helps some babies. Motion may also help, like a rocking chair or swing, and many babies love a ride in the car. Using a baby sling or carrier could combine the desire for motion and closeness, and be enjoyable for you and your baby, while still letting you be hands-free. Some babies like background noise, especially white noise, like a fan. Many babies will find music, especially a lullaby from you, to be very relaxing. A warm bath with a gentle belly rub might also do the trick. Keep in mind what works today may not work tomorrow. Experimenting with different foods and feeding techniques may help bring some relief to your little one. Try holding your baby upright while feeding, rather than inclined. Burp your baby often, and try smaller, more frequent feedings. Although a breastfeeding mother’s diet is unlikely to cause a baby’s colic, if your family has a history of food allergies, removing potential food allergens from the mother’s diet may help to uncover an allergy that is causing your baby’s discomfort. Be sure to discuss any dietary experimentation with your doctor. Formula type is also unlikely to cause colic, but it is worth trying a hydrolysate formula in case your baby has lactose intolerance. If so, you will see results in just a few days. You could also experiment with different bottle and nipple types. Bottles with collapsible bags can lessen the amount of air your baby swallows, which may help. As a parent who is already exhausted and overwhelmed, you may blame yourself for your baby’s distress, but you shouldn’t. Colic is not a result of bad parenting. Don’t hesitate to ask a trusted friend or relative to babysit while you do something nice for yourself. Express your feelings. Be comforted by the fact that babies with colic almost always grow and develop normally, and have no lasting medical consequences. Within a few months, it will all be over, and you’ll have some down time to prepare yourself for the “terrible twos.” @LIVINGSAFER / LIVINGSAFER.COM / 15

Does Risperdal Increase the Risk of Birth Defects? by Jon E. Lewis

ave you heard of Risperdal (risperidone)? No? Hmm... here’s some information you may want to read. Risperdal (Janssen Pharmaceuticals Inc., a subsidiary of Johnson & Johnson) was first introduced in 1994 when it was approved by the Food and Drug Administration (FDA) for the treatment of schizophrenia. Over the last 20 years, Risperdal has been evaluated for various side effects and off-label use, which have led to various types of legal actions and one of the largest healthcare fraud settlements in U.S. history (see sidebar). While the drug certainly provides some benefits when used correctly, newer studies have surfaced, related to the drug’s use by pregnant women— and the frequency with which children born to those women have birth defects. Two different studies (Department of Pharmacology and Pharmacotherapy at the University of Copenhagen, Denmark, 2010, and a Journal of Clinical Psychopharmacology study in August 2013)—both quite extensive— showed a marked effect between the use of antipsychotic drugs such as Risperdal during pregnancy and birth defects. In the Copenhagen study, there were a number of adverse drug reactions (ADR) reported in children from birth up to age 2, and these ADRs were presumably caused by the use of psychotropic medicines during pregnancy. However, the report noted very limited knowledge with respect to the

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birth defects. The Journal of Clinical Psychopharmacology enjoyed three additional years of study, and it noted a possible bias concerning atrial and ventricular septal defects. This study did note, “Postnatal disorders occurred significantly more often in infants prenatally exposed to secondgeneration Antipsychotic (SGA) agents (15.6% out of 561 women) and first-generation antipsychotic (FGA) agents (21.6% out of 284 women)” as compared to 4.2% disorders in 1,122 pregnant women using drugs known as not harmful to the unborn. Obviously, there are many factors that can affect whether or not an infant suffers from a birth defect, such as environment and genetics, but these rates suggest a significant cause and effect of antipsychotic drugs such as Risperdal on the unborn child. As a result, the Journal of Clinical Psychopharmacology suggests, “Because neonates exposed to SGAs or FGAs in the last gestational week are at higher risk of postnatal disorders, delivery should be planned in clinics with neonatal intensive care units.” While there does not seem to be a conclusive result, the evidence leans toward an adverse effect of using Risperdal during pregnancy. Studies must continue, and evidence must be gathered in order to reach a conclusion so that physicians and patients may weigh the risks of the psychological condition and the appropriate treatment. However, given this history of this drug, its use during pregnancy should be significantly measured.

The Legal Battle Over Risperdal In November 2013, Johnson & Johnson agreed to pay more than $2.2 billion to resolve criminal and civil investigations with respect to Risperdal, Invega and Natrecor. This settlement principally involved Johnson & Johnson’s continued marketing of Risperdal for its treatment of dementia in elderly patients when it knew this was an off-label use of the drug and not approved by the FDA. Janssen created an ElderCare sales force and marketed the drug to nursing homes and elder care physicians knowing that the drug increased the risk of strokes and other adverse events in elderly dementia patients. This settlement further involved the promotion of this medication to child psychiatrists and other children’s mental health facilities for various childhood disorders from 1999-2005 when the FDA had not approved its use in children until 2006. Johnson & Johnson and Janssen knew Risperdal increased the risk of elevating a child’s levels of the prolactin hormone, which can stimulate breast development and milk production.

In Need of a New Doc? How to find the right physician for you by Jim Edward

ou wouldn’t choose your new doctor based on whether or not their face was found on the side of a bus or on the first page of Google, would you? Choosing the right doctor is a very important decision. Yet, many people take more time to compare the quality and price of their next car than they do to select a physician. Today, many people have primary care physicians who serve most of their needs and can refer them to specialists when necessary. Primary care physicians generally include internists, family practitioners, pediatricians and, in some instances, obstetricians and gynecologists. So how do you decide? How do you know if the specialists he/she suggests are the right doctors for you? Here are some things to consider when selecting a physician:

»» Ask friends and relatives for recommendations. If you are moving and changing physicians, ask your current physician if he or she can refer you to someone in your new community. »» Check with area hospitals. Many of them offer referral services. »» Check with your county medical society. They will give you the names of several physicians. »» Ask your insurance company, health maintenance organization or managed care plan if they have a panel of physicians from which you should select. Once you have the names of several physicians, you can do some additional checking to help you make a final decision. Once you’ve done that, think about some additional factors:

Is the physician licensed? To find out if the physician is currently licensed, check your state’s professional licensing office. That agency should be able to even tell you where a physician attended medical school.

Is the physician board-certified? Many doctors become board certified in a specialty. This means that they complete specialty training and pass formal examinations. While no guarantee of excellence, board certification is one way the average consumer can be certain of a physician's training. Many primary care physicians also are board-certified in specialty areas. To find out if your physician is board-certified, access the American Board of Medical Specialties website (www.abms.org) or call 866-275-2267. Patients who would like to check the certification status of a DO can visit the American Osteopathic Association (AOA) online at www.osteopathic.org or call the Member Service Center at 800-621-1773.

How does the office operate? Check a physician's office hours and locations, payment requirements, emergency and after-hours coverage, and the availability of telephone consultations and house calls. Find out at what hospitals the physician has admitting privileges.

What about the physician's malpractice record? Information on a physician's malpractice record can be obtained by checking with the county clerk's office.

Has the physician been disciplined? This is easily searchable online and it is highly encouraged that you do your research before embarking on a new doctor-patient relationship. @LIVINGSAFER / LIVINGSAFER.COM / 17

The Real, But Misunderstood Conditions of Chronic Pain & Fibromyalgia by David Mittleman

hronic pain, defined as pain lasting more than three to six months, is a reality for millions of Americans. In fact, an estimated 40% of adult Americans suffer from the condition, but for too long their suffering has been discredited by doctors, scientists and other health experts. This is especially true for those individuals afflicted with fibromyalgia, a chronic and debilitating pain disorder. Fibromyalgia is characterized by musculoskeletal pain, fatigue, sleep, memory and mood issues. Symptoms sometimes occur after a traumatic physical event, surgery, infection or sometimes a traumatic psychological event. Because fibromyalgia has been linked to traumatic psychological events, some doctors have claimed that the disease is psychosomatic. However, new research suggests otherwise: that fibromyalgia is a real bodily disease.

The Pathology & Consequences of Fibromyalgia The National Institutes of Health and the National Biotechnology Information Center recently released groundbreaking research revealing the primary cause of fibromyalgia. Research has identified that the problem lies in our core body temperature; fibromyalgia sufferers cannot maintain a steady body temperature. The problem originates in the hypothalamus, or the part of the brain that produces hormones that control body temperature, hunger, moods, sex drive, sleep and thirst, among other functions. Specifically, in the case of fibromyalgia, arteriovenous shunts, or AV shunts, in the hypothalamus that are meant to regulate body temperature donâ&#x20AC;&#x2122;t properly function. It is the job of AV shunts to carry blood supply to the skin and muscles, but when the AV shunts donâ&#x20AC;&#x2122;t properly operate, they cannot do their job including carrying vital nutrients contained in the blood to the muscles and skin, causing poor circulation and body temperature fluctuations. As a result of the faulty AV shunts in fibromyalgia sufferers, temperature regulation can affect muscle and skin health, nerve fibers, and a buildup of lactic acid in the muscles and deep tissue. This buildup of lactic acid can cause pain and fatigue, as the sympathetic nervous system can be disrupted by the faulty AV shunts. The American Academy of Pain Medicine recently featured this research on its cover with a praising editorial by a doctor from Johns Hopkins Hospital. The research so far has been confined to women, since women are largely the primary sufferers of fibromyalgia.

Alternative Treatments Gain Respect To the 100+ million Americans who suffer from chronic pain, 18 / LIVING SAFER / VOL 6 ED 2

studies conducted in recent years point the pathway to hope that non-narcotic treatment can help reduce their crippling pain. For starters, while many people who suffer from chronic pain are certainly terrified of engaging in physical activity, numerous reports are indicating that exercise results in lower prevalence of chronic pain. Even people with dreaded lower back pain would benefit from exercise and recreational sports, according to spine and rehabilitation specialists. Exercise also acts as a strong deterrent to preventing the onset of chronic pain. Unfortunately, because of the misunderstanding surrounding the origins of fibromyalgia, doctors are often quick to prescribe narcotic painkillers to manage pain rather than suggesting alternative treatments or exercise. In addition, there have been long-standing biases about the validity of alternative treatments, with previous medical studies debunking alternative treatments like acupuncture as phony and a waste of time and money. However, newer medical research is suggesting there is a quantifiable benefit to having acupuncture: from the release of important pain relievers to changing our neural pathways.

What to Do About Chronic Pain People are encouraged to have meaningful discussions with their doctors about their pain. With the vast number of Americans suffering from chronic pain conditions such as fibromyalgia, chronic pain accounts for $635 billion a year in medical costs. Your doctor should know about your wishes regarding narcotics. If your doctor recommends it and you are open to those treatments, proceed with due care and caution. Nevertheless, these recent studies are suggesting that your approach to treatment can be varied and multi-faceted. You can shoot for pain reduction through healthier living rather than just pain management through drugs.

Study: Americans Desperate for Answers for Prescription Drug Abuse by Lily Grace

eventy-one percent of Americans believe the abuse of strong prescription pain medications, such as OxyContin, is a serious public health and safety issue in the United States, according to findings from a survey by Repass & Partners, a Cincinnati-based research firm. “Americans understand the severity of the prescription medication abuse problem and the need for medical innovation to make progress with this very serious health situation facing our country,” said Rex Repass, CEO of the survey research firm. “More than nine in 10 respondents said that developing new technologies to prevent drug abuse is an important key to reducing the abuse crisis and improving health safety in the U.S.” Repass added that two-thirds of Americans also believe prescription opioid-based pain medications are abused more often than illegal drugs, such as heroin. Focusing on more community rehabilitation, stricter regulation of prescribing doctors, and increased law enforcement are not enough to curb the problem, the survey finds. Nine out of 10 (92%) respondents said new techniques to make medications more difficult to abuse are an important step in abuse prevention. In addition, almost three-quarters of Americans said they would even pay higher costs for these abuse deterrent drugs, according to the survey findings. Research from the Centers for Disease Control and Prevention (CDC) has found that drug overdoses in the United States have

more than tripled since 1990. Many of these deaths are the result of overdoses of prescription pain and ADHD medications, according to CDC data. A common means of abusing these medications is to crush the pills and then inhale or inject the ingredients to get a quick high. New abuse deterrent technologies (ADFs) are being developed to make it more difficult to tamper with or otherwise abuse prescription opioids. Examples of ADFs include gelling, hardness, bittering agents, anti-crush mechanisms and extended release. Recently, two powerful painkillers have been approved by the FDA. Targiniq ER was approved with an ADF that blocks the drug's effect when crushed, and Zohydro, which is ten times stronger than Vicodin, was approved without an abuse deterrence of any kind. Medical groups, law enforcement agencies and state leaders have expressed serious concern over the potential for abuse of Zohydro. While OxyContin introduced an abuse deterrent version of its product in 2010 and we have seen the abuse of this prescription drug dramatically decline, there is currently no mandatory requirement to include abuse deterrents in painkillers or attentiondeficit disorder medications. “What also struck me was that most respondents—75%— believe that prescription costs are too high, yet almost the same percentage are willing to pay more for abuse deterrent drugs,” Repass said. “That is another indication of how serious the abuse problem has become.” @LIVINGSAFER / LIVINGSAFER.COM / 19

‘Weight’ of the World on Their Shoulders Stress, high-fat meals combine to slow metabolism in women by Lily Grace

Women who suffer from stress at home or at work have slower metabolism and can gain weight more easily than their nonstressed peers. That’s according to a new study published in Biological Psychiatry. In fact, the study suggests that experiencing one or more stressful events the day before eating a single high-fat meal can slow the body's metabolism, thus potentially contributing to weight gain. Researchers questioned study participants about the previous day's stressors before giving them a meal consisting of 930 calories and 60 grams of fat. The scientists then measured their metabolic rate—how long it took the women to burn calories and fat—and took measures of blood sugar, triglycerides, insulin and the stress hormone cortisol. On average, the women in the study who reported one or more stressors during the previous 24 hours burned 104 fewer calories than nonstressed women in the seven hours after eating the high-fat meal—a difference that could result in weight gain of almost 11 pounds in one year. The stressed women also had higher levels of insulin, which contributes to the storage of fat, and less fat oxidation—the conversion of large fat molecules into smaller molecules that can be used as fuel. Fat that is not burned is stored. "This means that, over time, stressors could lead to weight gain," said Jan Kiecolt-Glaser, professor of psychiatry and psychology at Ohio State University and lead author of the study. "We know from other data that we're more likely to eat the wrong foods when we're stressed, and our data say that when we eat the wrong foods, weight gain becomes more likely because we are burning fewer calories." Previous research also has shown that people who experience stress and other mood disruptions are at higher risk of becoming overweight or obese. This study, the researchers say, appears to illustrate at least one mechanism behind that connection. Most of the reported stressors were interpersonal in nature: arguments with coworkers or spouses, disagreements with friends, trouble with children or work-related pressures. The researchers are reluctant to extend these findings to men because men tend to have more muscle than women, which would affect their metabolic rate, said Martha Belury, professor of human nutrition at Ohio State and a co-author of the study. But the findings do offer one more motivation to keep healthful foods nearby. "We know we can't always avoid stressors in our life, but one thing we can do to prepare for that is to have healthy food choices in our refrigerators and cabinets so that when those stressors come up, we can reach for something healthy rather than going to a very convenient but high-fat choice," Belury said. 20 / LIVING SAFER / VOL 6 ED 2

Study: Salamanders May Hold Key to Regenerating Human Limbs by Nathaniel Fick

you have ever felt guilty after trying to catch a lizard and finding yourself holding a portion of its tail while the rest of the reptile darted away, you have probably done enough research on your own to learn that the tail will grow back. You might wonder how reptiles and amphibians can regrow their tails and think how wonderful it would be if humans also had the ability to regenerate their body parts. Recent research featured in Stem Cell Reports brings us one step closer to understanding how salamanders can grow back their tails, other limbs, hearts, eyes and spinal cords. Surprisingly, the machinery that salamanders use does not seem to be too far removed from the machinery that humans have. This discovery may have positive implications for the future of human medicine.

Salamanders and Humans: Not So Different After All? Salamanders are able to regenerate their limbs by activating a certain cell signaling pathway, which consists of a lineup of proteins inside a cell. When these proteins are activated, the eventual result is the replication of the cell’s genetic material and the production of a new cell. According to the article published in Stem Cell Reports, humans and salamanders have the same cell signaling pathway. The difference between the two species is that a certain protein, known as ERK, is more active in salamanders than in humans. This finding implies that activating ERK in humans could allow for limb regeneration.

Benefits of Spinal Cord Regeneration Spinal cord injuries can cause paralysis. These injuries can result from all sorts of accidents, such as:

»» Diving into a shallow pool »» Car accident or other traumatic injury »» Chronic conditions, such as arthritis, cancer or spinal disk degeneration »» Falls »» Injuries from contact sports »» Osteoporosis No current treatment results in the regeneration of spinal cord tissue, but taking a lesson from salamanders could lead to regained control over and feeling in limbs for spinal cord injury patients.

Medical Applications of Limb Regeneration Current research suggests there may be many other applications of limb regeneration in addition to the treatment of spinal cord injuries. In a recent article in Disease Models and Mechanisms, authors Catherine D. McCusker and David M. Gardiner explain that this mechanism may apply to a variety of cell types, such as those that make up the heart and eyes. Carrying this further, some of the benefits that people may see if scientists can figure out how salamanders regenerate their body parts and cells could include therapy for heart disease, regeneration of liver tissue, and repair of broken bones.

The Future of Limb Regeneration Scientists are still investigating and learning what else is required for limb regeneration. For example, retinoic acid, or the active form of vitamin A in the body, is thought to play a key role. With continued research, medical breakthroughs may occur in the not-so-distant future. @LIVINGSAFER / LIVINGSAFER.COM / 21

THE CONSUMER’S GUIDE TO ALL THINGS SAFETY

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LIFESTYLE

The Marriage of Two People... and Their Bank Accounts by Chris Givens

ll too often, couples get swept away by the romance of new love. Dating and courtship are certainly fun, but for a lasting relationship, some things need to be addressed at the outset of to help prevent problems later down the road. Getting married should be a happy time, free from worry. The “ounce of prevention” of communicating about family finances before they become a problem is worth the time invested. Some people get married young, with very little assets, and

oftentimes even less in salary. Others get married after accumulating wealth. If you come to the marriage with money, the discussion is likely going to center on how money will be kept separate, and/ or protected, if the two of you were to divorce. This discussion is more about asset preservation. If you come to the marriage broke, the discussion should be more about what habits the two of you will work to put in place to ensure that your status as “someone without money” changes. @LIVINGSAFER / LIVINGSAFER.COM / 23

Whether you come to a marriage with money or flat broke, discussions about money before getting married are imperative. The money discussion is one that should happen among all people before they get married. Sometimes it doesn’t take a discussion to see how your boyfriend or girlfriend treats money. You can observe that he spends lavishly, and doesn’t seem to mind paying for things with his credit card. You may notice that she always has a new purse, despite not making more than minimum wage. Whether you come to a marriage with money or flat broke, discussions about money before getting married are imperative. Joining money is a tough thing as it is one of the last vestiges of independence that parties have before they get married. It is likely that each of the parties has come to the marriage with at least separate ways of spending money, if not different ways of managing money. This will often lead to friction if left undiscussed. Communication appears to be the key. Most likely, each party had different styles of money management growing up and/or come from different financial educational background. Different couples handle the money issue differently. Some couples are equally savvy when it comes to their finances and

have a full knowledge of what has taken place with their finances throughout their marriage. Other couples are more one-sided, with one party not only handling all of the finances, but also maintaining 100% of the knowledge of how the finances are handled. There are even some relationships in which each party maintains his/her own separate finances (i.e., He spends what he makes, and she spends what she makes.) This is obviously trickier because of the inevitability that there are always at least some joint expenses, such as mortgage, rent, utilities, etc. When you add children to the relationship, this type of money management is even more difficult to pull off. The key to a healthy relationship isn’t in what method of managing money you and your spouse choose, but in keeping open lines of communication about exactly how the finances will be managed, and reassessing the situation regularly to ensure that both parties remain satisfied with the arrangement. Marriage is challenging enough, at times, before taking into account the stress that can come from mismanagement of family finances. If the parties can reach common ground on finances, it will allow them to spend time on the more enjoyable parts of marriage.

Tips for Figuring Out Your Coupled Money Matters Getting married and taking the next steps is an exciting time. Use these tips from Bank of America to help make the transition a bit smoother: 1. Be honest about your goals, and supportive of your partner’s. Take the time to honestly discuss your short- and long-term financial goals, being careful not to criticize your partner’s. Whether they want to save for a home, pay off credit card debt, go on a vacation or finally get that motorcycle, their goals are as important to them as yours are to you. Work together to make a fair, manageable list of the top goals you both want to achieve. Couples-and-money hint: Don’t discuss your long-term goals as an immediate result of something negative, like busting your monthly budget or paying a repair bill. 2. Create a household budget. Taking the time to build a budget will help you put money aside for those agreed-upon financial goals. And remember to discuss your progress and unexpected expenses often. If you don’t have one yet, a joint checking account is a great way track your finances. 3. Take allowances or keep individual credit cards. Lots of people aren’t honest with their partners about their spending because they don’t want to give up their financial

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independence, or don’t want their partner to know how much they spend. This can create a habit of dishonesty, which can be a real problem in the long run. Try setting aside monthly allowances that each of you can spend as you please or each keeping a credit card in your own name. This will let you continue to build your individual credit. 4. Decide which accounts to merge. Some couples just don’t want to give up their individual checking accounts, and that’s fine. Another option is to set up a linked account to help cover shared expenses while keeping individual checking or savings accounts. This is especially useful for young couples or for partners with expenses relating to a prior marriage. 5. Decide if you need additional accounts. Some couples choose to open a savings account that they both contribute to as a way to save for shared goals. It’s helpful to set up automatic deposits from your checking account into your savings account every month, so you and your partner never have to worry about how much is being added in a given month.

Tanning Addiction Treatment Centers—the Wave of the Future? by David Mittleman

t’s no secret that sunbathing for a long duration of time without protection, such as sunscreen or cover-ups, is not good for our health. In fact, international cancer experts declared tanning a carcinogen just a few years ago during the surge in popularity of indoor tanning salons, particularly among young people. Skin cancer, particularly melanoma—the most deadly form of skin cancer—has sharply increased in prevalence in young and older women alike. Now, researchers are finding why we can’t stay away from the sun—even if it costs us our health—and the primary reason might not be vanity.

Feel-Good Hormones A new study published in the journal Cell found that ultraviolet (UV) light may actually act as a sort of drug on our bodies. Specifically, UV light may be rewarding to the brain because it releases endorphins, or the “feel-good” hormone. In the study, researchers used mice to test their hypothesis by exposing the animals to a daily doses of UV light. The researchers

found that the UV light boosted the animals’ levels of endorphins within a week. The mice exposed to UV light also became less sensitive to touch and temperature, and when their endorphins were blocked, they showed classic symptoms of withdrawal such as shaking, trembling and teeth chattering.

Is it Addiction? Although some people may be swayed by the recent uptick in cases of skin cancer and the warnings of skin cancer experts, other hardcore sun worshippers may have a harder time relinquishing their time under the beating rays. However, skin cancer is a serious disease, particularly since skin is more affected by cancer than any other part of the body. It will be interesting to see if hardcore sun worshippers will have to seek out addiction treatment in the future for their obsession with tanning and sunbathing. Researchers say that it may be worthwhile looking at those individuals who seemingly cannot stop tanning even in the face of serious consequences, such as a previous diagnosis of skin cancer. @LIVINGSAFER / LIVINGSAFER.COM / 25

start your team at marchforbabies.org

ÂŠ 2012 March of Dimes Foundation

Approaching 65? Get the Facts on Medicare by John Bair you’re approaching age 65, or love someone who is, it’s important to know as much as possible about the ins and outs of Medicare. An educated consumer is an empowered consumer, and the more you know about your rights and responsibilities the better off you’ll be. Don’t know where to start? You’ve come to the right place. Keep reading for a quick overview of important Medicare information that will ensure you have the knowledge you need to protect yourself.

Part A: Hospital and Skilled Care/Nursing Insurance - Coverage for hospital stays and emergency care. For most retirees, Medicare Part A won’t have a monthly premium because it’s funded through ongoing payroll deductions across the country. For those who have to pay, the maximum monthly premium is $426. All recipients of Part A will also have significant deductibles for care.

The Basics

Medicare is a kind of social health insurance program that was enacted by the U.S. Congress in 1966. Most working adults pay taxes to cover the administration costs of Medicare and in return receive a premium-free insurance safety net after they turn 65 years old.

your coverage and benefits, you should have a basic understanding of these different Parts. They are:

Understand Your Coverage Options Medicare is divided into several Parts. In order to understand

Part B: Medical Insurance - Routine medical coverage for preventive office visits, diagnostic tests, and more. Part B is offered for a $147 yearly deductible and most people pay a monthly premium of $104.90 (Please note: your monthly premium may be more dependent on your income). Part C: Medicare Advantage - Similar coverage to Part B, but with in-network requirements. Prices vary according to the coverage and @LIVINGSAFER / LIVINGSAFER.COM / 27

the provider. Part D: Prescription Insurance - For approved drugs and treatments, Medicare pays a percentage of the cost and limits patients out-of-pocket (OOP) expenditures. Costs will vary but most people will pay roughly $30 per month in premium and have about a $310 deductible. The majority of Medicare consumers will have some combination of Parts A, B, and D or opt for a Part C (Medicare Advantage) plan that combines these elements under one coverage umbrella.

What’s the Advantage?

As noted above, Part C (Medicare Advantage) plans inhabit a unique place on the Medicare spectrum. In essence, these plans are offered by private insurance companies who have contracted with Medicare so that they can legally provide a similar range of benefits. Most Medicare Advantage plans include Part D prescription drug coverage and many of them limit your out-of-pocket costs, which is attractive for anyone with a fixed income. That being said, these plans (which are sometimes quite expensive) are typically governed by “in-network” limitations, and different Part C plans will approve different services. It’s also not uncommon for a Medicare Advantage provider to leave the market altogether, stranding people with obsolete coverage until the next Medicare open enrollment period.

Mind the Gap

Although Medicare is a wonderful benefit that provides peace of mind to countless retirees, it does not offer 100% coverage. Even if you don’t pay a premium for Part A, you’ll still face copays and deductibles for Parts A and B that combine to as much as 20% of the total cost. For those who need to lessen this burden, private insurance companies offer coverage known as Medigap. These private policies are intended to bridge the gap of out-of-pocket costs and

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make the cost of care both more affordable and more predictable.

Make a Plan

Even if you plan on working past 65 years of age, you should still spend time familiarizing yourself with the Medicare system. Ideally, start thinking about your particular health situation at least three months before your 65th birthday. Assess your medical needs, including current prescriptions, family history of illness, and any other special circumstances that may impact your medical coverage needs. Discuss your findings with your primary care physician and/ or consult the official Medicare website (www.medicare.gov) to determine which coverage is best for you. Remember, all Medicare coverage options are subject to medical necessity and will require different out-of-pocket expenditures on your behalf. You should also know that anyone eligible to receive Medicare cannot legally be sold an insurance policy from the Affordable Care Act exchange. Note: Your coverage qualification may also be impacted if you receive a settlement or a workers compensation claim. It is imperative that you discuss your options with a qualified human resources professional and/or retain the services of a competent legal professional who can help you navigate your rights and responsibilities.

Contact the Social Security Administration

Once you have assessed your needs and decided which Medicare plan is the best fit, it’s time to contact the Social Security Administration and register. You can do this as soon as three months before you turn 65 or as late as four months after your birthday. This seven-month window is known as your Initial Enrollment Period. Of course, you can still register outside your Initial Enrollment Period, but you may have to wait for a special enrollment period. You can enroll online at www.socialsecurity.gov, in person at your local Social Security office, or over the phone by calling 800-772-1213.

What They Don’t Tell You About Getting Older by Brian Nettles

“Oh to be young again” is a phrase heard so often and by so many. Unfortunately, we cannot stop the aging process altogether no matter what cream you use, pill you take or even if you happen to find that fountain of youth. As you reach your 30s and early 40s, you start to anticipate these superficial changes that include gray or loss of

hair, wrinkled and sagging skin, hearing problems, having to wear contacts or glasses, and the list goes on. There are even some unexpected things that happen to your body like excess facial hair on women, losing eyebrow hair that doesn’t grow back, your ears and nose may grow—and your feet seem to take on characteristics you never knew existed!

While the aforementioned things do matter, what matters most during the aging process is taking care of your health. Being healthy should be your number one priority as you get older, and not your looks! To make sure your health is on track, here are all the health screenings you should get as you age:

Women:

Men:

Mammograms: Women should have their first mammogram at 40 years old. Depending on your breast cancer risk factors you should continue to have them every one to two years after.

Blood Pressure: Men should have their BP checked every two years once they turn 40 unless it is 120-139/80-89 Hg or higher. If that’s the case, then they should be checked yearly.

Cholesterol: Women over 44 should be checked every five years. If you have any pre-existing conditions such as diabetes, heart disease or kidney problems you may need to be monitored more closely. Blood Pressure: Women should have their BP checked every two years once they turn 40 unless it is 120-139/80-89 Hg or higher. If that is the case, then they should be checked yearly. Pelvic Exam/Pap Smear & Physical: Starting at age 40, every woman should have a pelvic exam and pap smear every two to three years. Woman should also have a routine physical every one to five years with their primary care doctor. Colon Cancer Screening: A woman’s first colonoscopy should be at 50 years old.

Cholesterol Screening and Heart Disease Prevention: Men over 34 should be checked every five years. If you have any pre-existing conditions, such as diabetes, heart disease or kidney problems, you may need to be monitored more closely. Colon Cancer Screening: Men between the ages of 50 and 75 should be screened for colorectal cancer. Prostate Cancer Screening: Men age 50 and older should discuss screening for prostate cancer with their doctor. AfricanAmerican men and those who have a family history of prostate cancer should discuss screening at age 45. Preventative Health Visits: Men should see their primary care doctor every two years until age 50, after that they should go once a year.

@LIVINGSAFER / LIVINGSAFER.COM / 29

Are You Maximizing Your Healthcare Dollar? Think about enrolling in an FSA account by Stephanie Andre

ave you ever wished you had money set aside for a healthcare-related rainy day? Maybe youâ&#x20AC;&#x2122;re really sick and in need of a last-minute trip to the ER on a Saturday night or perhaps those new prescription meds are going to cost a fortune. The good news is that a still-little known option is available for just these occasions: the Flexible Spending Account (FSA), a benefit governed by the IRS and sponsored by your employer. See below for the skinny on this underutilized health benefit:

Q: What is a Flexible Spending Account (FSA)? A: FSAs are compromised of two separate reimbursement accounts: a Healthcare Reimbursement Account (HCA) and a Dependent Care Assistance Account (DCA). These two accounts provide you an opportunity to reduce your tax liability on money spent toward healthcare expenses and/or dependent daycare expenses. Q: What is a Healthcare Reimbursement Account (HCA)? A: This program allows you to take money out of your paycheck on a pre-tax basis, which you can use for all of your out-of-pocket healthcare expenses. Since the money you choose to put into these accounts is not considered taxable income, you save by paying less federal, state and FICA taxes. You could save between $15.65 and $46.65 on every $100 you choose to defer into these accounts. Once you conservatively estimate how much money you expect to spend on out-of-pocket healthcare expenses for the year, you divide your total election by the number of pay periods. This amount will show you how much will be deducted from your paycheck each pay period. Since the HCA is a prefunded account, the full amount of the annual election is available to you starting the first day of the plan and is available at all times during the plan year while you are employed. Your employer determines the minimum and maximum amounts that can be contributed to these accounts. Your maximum election amount for the HCA is $2,500. Q: What is a Dependent Care Assistance Account (DCA)? A: This program allows you to take money out of your paycheck on a pre-tax basis, which you can use for all of your eligible dependent day care

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Since the money you choose to put into these accounts is not considered taxable income, you save by paying less federal, state and FICA taxes. You could save between $15.65 and $46.65 on every $100 you choose to defer into these accounts.

expenses. Just like the Healthcare Reimbursement Account, the money you choose to put into these accounts is not considered taxable income; you save by paying less federal, state and FICA taxes saving between $15.65 and $46.65 on every $100 you choose to defer into these accounts. You will need to conservatively estimate how much money you expect to spend for the year on dependent day care expenses while you and your spouse (if applicable) are gainfully employed. Once you arrive at your estimate for the year, you divide your total election by the number of pay periods. This amount will show you how much money will be coming out of your paycheck each pay period. When enrolled, this pretax money goes into your DCA account. As you incur day care expenses, you may submit claims to draw the money out of your account. You will then be reimbursed up to the amount currently in your DCA account. The money is not available upfront like the HCA account; you are limited to the cash amount currently credited in the account. Your maximum election amount for the DCA is $5,000. Q: If I donâ&#x20AC;&#x2122;t elect insurance through my employer am I still eligible to participate in the FSA? A: Yes. You do not need to be enrolled in your employer insurance plan to participate in the FSA. You would only need to meet the eligibility requirements set by your employer. Q: What is my plan year? A: Your plan year runs from Jan. 1 to Dec. 31. You have an additional 75-day extension until March 15 to incur expenses toward your prior plan year and to help you spend down your funds. Q: What is the final filing date? A: Your final filing date is March 31. All claims to be reimbursed from the prior yearâ&#x20AC;&#x2122;s plan must be submitted prior to this date.

Q: What types of expenses are eligible for reimbursement from the healthcare FSA? A: Eligible expenses under the plan include medical and dental plan coinsurance and deductibles and eligible over-the-counter expenses. Certain over-the-counter medications are eligible only with a prescription from your doctor. A list of eligible over-the-counter expenses can be found in IRS Publication 502 on IRS.gov. Q: Can I use a healthcare FSA to pay for health insurance premiums? A: No. You cannot use an FSA to pay for health insurance premiums. These premiums are already taken out of your paycheck before taxes. Q: Can the funds in a healthcare FSA be used for a child in college? A: Yes, as long as you are claiming the child as a dependent. Q: What if I don't use my entire FSA balance? A: You will forfeit any unused balances at the end of the plan year, so estimate your annual pledge carefully. Q: Can I change my FSA election amount? A: You cannot change your election amounts during the plan year unless you experience a qualified life-event change (e.g., marriage, divorce, death of a spouse or dependent, birth of a child or adoption of a child). Q: Can I use money from my dependent care FSA if I run out of money in my healthcare FSA? A: No. healthcare and dependent day care FSAs are two separate types of accounts. You cannot transfer money between them.

@LIVINGSAFER / LIVINGSAFER.COM / 31

HYGIENE KITS AVAILABLE KITS Guiltless Giving has three different size kits to choose from. Zack donates additional kits to every order so as to pay it forward.

CONTENTS Guiltless Giving kits can contain up to the following: a toothbrush, toothpaste, soap,

HELPING THE HELPLESSâ&#x20AC;Ś ONE KIT AT A TIME. Zack Gooding founded Guiltless Giving in October 2006. When he started the company six years ago, rd

he was a 9-year old 3 grader. The idea evolved from a 3rd Grade invention project that led to Zack receiving 2nd place in the San Diego Young Inventors Contest.

deodorant, a comb, shaving cream,

From that point on, Zack was

razor, pair of knit gloves and a resealable

persistent in creating his company,

bag for storage and safe-keeping.

Guiltless Giving, with the purpose of helping those that are homeless.

GOVERNMENTAL SUPPORT Included is an information card with the 800 numbers for the homeless to get information on government assistance.

Zack is featured on CNN, CNN Headline News, Channel 10 San Diego, and more.

WWW.GUILTLESSGIVING.COM

When is Your Fear a Phobia? by Lily Grace

re you afraid of spiders? I mean really PETRIFIED of spiders? Where’s the line? How do you know when it’s more of a real phobia as opposed to your average fear? Well, for starters, let’s take a look at the actual definitions, according to dictionary.com:

Fear: a specific instance of or propensity for such a feeling Phobia: a persistent, irrational fear of a specific object, activity, or situation that leads to a compelling desire to avoid it Long story, short: if you can’t control your feelings about the fear, then it’s a phobia. Just thinking about the feared object or situation may make you anxious. And when you’re actually exposed to the thing you fear, the terror is automatic and overwhelming. What’s more, the experience is so nervewracking that you may go to great lengths to avoid it—even changing your lifestyle. If you have claustrophobia, for example, you might turn down a job offer if you have to ride the elevator to get to the office, according to helpguide.org. If you have a fear of heights, you might drive an extra 20 miles in order to avoid a tall bridge. Understanding your phobia is the first step to overcoming it. And having a phobia doesn’t make you weird or crazy; it’s just something that you need to take

control and may need to be treated. Here are some steps you can take toward living a phobia-free life: Become an expert. Most phobias are irrational, so understanding why your fear is exaggerated can be a huge and important step in the recovery process. Learn all there is to know about your fear. Read books, talk to your doctor, attend seminars or search online. Research, together with the help of a professional, will also help you figure out your best treatment option(s). Set goals. Taking small steps toward conquering your phobia allows you to build confidence and relax. If you have a fear of talking in public, try speaking up briefly during a group discussion. Live a healthy life. Whether you have a phobia or not, good health helps you deal with anxiety and stress. Exercise regularly, eat wellbalanced meals, avoid caffeine and get the proper amount of sleep. Never use alcohol or drugs to mask your fear and anxiety, and seek support immediately if this is an issue. Adopt a stronger mentality. A phobia can take over your life and prevent you from doing the things you love. Don't accept a loss in this battle. Speak to health professionals and support groups for ideas on coping with your phobia until you find something that works for you. Find an outlet. When you begin to feel anxious, use this energy to do something enjoyable. If you love to draw, carry a pencil and art pad with you. Does music soothe your soul? Invest in an MP3 player. The distraction will help you to relax when panic or fear sets in.

Normal Fear

Phobia

Feeling anxious when flying through turbulence or taking off during a storm

Not going to your best friend’s island wedding because you’d have to fly there

Experiencing butterflies when peering down from the top of a skyscraper or climbing a tall ladder

Turning down a great job because it’s on the 10th floor of an office building

Getting nervous when you see a pit bull or a Rottweiler

Steering clear of the park because you might see a dog

Feeling a little queasy when getting a shot or when your blood is being drawn

Avoiding necessary medical treatments or doctor’s checkups because you’re terrified of needles

Source: helpguide.org @LIVINGSAFER / LIVINGSAFER.COM / 33

COVER

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WHEN

D O E S N ’ T L E AV E A M A R K by Stephanie Andre

There’s a good chance you know her. She may be your friend. Your co-worker. A neighbor. Your doctor. She could be anyone. She has wounds, but they aren’t visible. She has scars on her heart and regret in her mind. She’s full of self doubt and empty of confidence. She is a victim of domestic abuse. And she’s not alone. Approx. 1 in 4 women have been hurt—whether that be through physical abuse or emotional and psychological means. In fact, 95% of all domestic abuse victims are women, according to the Bureau of Justice Statistics Crime Data Brief, Intimate Partner Violence, 1993-2001, February 2003. When you evaluate those numbers, it’s a frightening statistic to absorb. In this issue’s cover story, we shine a powerful light on emotional abuse—something that lasts long after the physical bruises disappear. We delve into what drives an abuser. Through the research, one thing consistently rang true—the motivator for the majority of abusers is very simple: the need for control.

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An Abuser’s Tactics No one ever sets out to become a victim and it doesn’t happen overnight. Abusers gradually take control, similarly to brainwashing tactics. Abusers keep their victims in the dark about events that are taking place. They are most always in control of the finances, talk about the victim behind their back in order to cause them to become isolated and make plans that include the victim without consulting them. The abuser’s goal is to monopolize the victim’s time and physical environment and suppress their behavior. An abusive partner tells you what social events you can attend and

who you can go with. He may insist you quit work and remain at home where he can keep an eye on you, or he may tell you that you can no longer participate in hobbies. Abusers often insist you move to a location away from family members, friends and other contacts that will give you support. Abusers do their best to instill feelings of fear, powerlessness and dependency in their victim. Both verbal and emotional abuse heightens these feelings and they grow more pronounced as time passes. See sidebar for more information.

Do You Ever Really Heal? Victims of emotional abuse never quite heal. Their scars don’t go away. You can’t cover them up with some makeup and a turtleneck. This type of abuse can cause long-lasting damage, and result in the development of disorders like post-traumatic stress disorder (PTSD), panic disorder, anxiety disorders, and/or depression. These problems may linger long after the abusive relationship has ended. Researchers will tell you: emotional abuse is worse than the physical pain. In a study of children who were exposed to violence in the home, one group of researchers found that the effects psychological abuse had on these children didn’t differ from that of physical abuse. They had higher rates of anxiety, depression and PTSD (English et al., 2008). Additionally, other studies suggest that the adult partner in a relationship who is psychologically abused will have a higher rate of PTSD, alcoholism and drug 36 / LIVING SAFER / VOL 6 ED 2

use (Hines & Malley-Morrson, 2001). Often one of the most damaging aspects of physical abuse is the fear that it inspires in the victim. Psychological abuse can inspire that same fear, however, even if the actions are never carried out. For example, a partner or parent may threaten their victim repeatedly with harm that will come to them or someone they love. As long as the belief that the action could be carried out exists, psychological damage is still done. It can create an ongoing sense of fear in the victim that can manifest as a number of psychological disorders. The psychological disorders that come about due to emotional abuse tend to remain after the abusive relationship is over. They will also often affect the victim’s ability to engage in future relationships. In many cases, it will take years of therapy to return the victim to a healthy mind state.

Dissecting an Abuser’s Methods

Abusers come in all shapes and sizes. But one thing remains the same — a need for complete control. Below are some tactics/red flags to watch out for in any relationship you have:

Dominance — Abusive individuals need to feel in charge of the relationship. They will make decisions for you and the family, tell you what to do, and expect you to obey without question. Your abuser may treat you like a servant, child, or even as his possession. Humiliation — An abuser will do everything he can to make you feel bad about yourself, or defective in some way. After all, if you believe you're worthless and that no one else will want you, you're less likely to leave. Insults, name-calling, shaming, and public put-downs are all weapons of abuse designed to erode your selfesteem and make you feel powerless. Isolation — In order to increase your dependence on him, an abusive partner will cut you off from the outside world. He may keep you from seeing family or friends, or even prevent you from going to work or school. You may have to ask permission to do anything, go anywhere, or see anyone. Source: Domestic Abuse Intervention Project, MN Threats — Abusers commonly use threats to keep their victims from leaving or to scare them into dropping charges. Your abuser may threaten to hurt or kill you, your children, other family members, or even pets. He may also threaten to commit suicide, file false charges against you, or report you to child services. Intimidation — Your abuser may use a variety of intimidation tactics designed to scare you into submission. Such tactics include making threatening looks or gestures, smashing things in front of you, destroying property, hurting your pets, or putting weapons on display. The clear message is that if you don't obey, there will be violent consequences. Denial and blame — Abusers are very good at making excuses for the inexcusable. They will blame their abusive and violent behavior on a bad childhood, a bad day, and even on the victims of their abuse. Your abuser may minimize the abuse or deny that it occurred. He will commonly shift the responsibility onto you: Somehow, his violence and abuse is your fault.

By the Numbers:

1/3

Percentage of women who will experience domestic violence in a lifetime.

Percentage of female homicide victims reported in police records who are killed by an intimate partner.

YEAR WINDOW Women ages 16 to 24 experience the highest per-capita rates of intimate violence.

Are You a Victim? Once you’re part of the cycle, it’s hard to see outside of it. Self awareness is key. Verbal abuse attacks one’s spirit and sense of self. The abuser attempts to create self doubt. Verbal abuse is hurtful; it attacks you in such overt ways that it confuses you. Verbal abuse is manipulating and controlling. It impacts your selfesteem. Verbal abuse becomes more intense over time, with the put downs, the criticizing, the intimidations and name calling. Sometimes you feel as if you are going crazy. Here are some feelings to consider: »» Feeling lost »» Being caught off guard

»» Feeling empty »» Feeling that your world has become so chaotic Denial and minimization may be part of a victim’s coping tactics. This can, however, be very maladaptive. Women who have been in a longtime, abusive situation are more likely to develop clinical depression and post-traumatic stress. If you exhibit any of these symptoms, seek a qualified mental health therapist. »» Acute stress and effects on health Post-traumatic stress disorder (PTSD) »» Depression; difficulty concentrating

»» Feeling disconnected, confused

»» Emotional/mental impairment; suicidal thoughts/attempts

»» Feeling like the rug has been pulled out from under you

»» Sleeping problems, loss of appetite, panic attacks, anxiety

»» Mixed messages

»» Poor work/school performance

»» Feeling bugged

»» Self medicating (drugs and alcohol use)

»» Shattered dreams »» Feeling pushed around

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62%

Number of tweens (ages 11-14) who say they know friends who have been verbally abused (called stupid, worthless, ugly, etc.) by a boyfriend/ girlfriend.

Percentage of all tweens who claim to know the warning signs of a bad/ hurtful relationship.

Getting Help

The choice to stay or leave is solely on the shoulders of the victim. You can’t make her do something she can’t—or won’t—do. It may take several attempts to leave before she is actually really do go. Once she leaves, the healing can begin. First things first: Look for the nearest victim services center that specializes in intimate partner abuse. These services are free. The services can range from:

»» Free counseling for the adult victim and children »» Financial assistance should she desire to relocate »» Free legal aid to explore child custody and visitation issues »» Some attorneys are available for advice on separation and/or divorce. »» Look at possible attempts to regain a positive support group. Support will be vital during the healing process. The victim will need a good

13 Percentage of teenage girls who say they have been in a relationship in which they were physically hurt or hit.

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20 percent of teenage girls who have been in a relationship said a boyfriend had threatened violence or self-harm if presented with a breakup.

friend who can help her to process what’s been happening. Make a list of three people or family members you can really trust who can help you remain safe and love you unconditionally. »» Remind her that the abuse was not her fault. The abuser was not able to treat her in a respectful manner. »» Don’t be afraid to ask for help. She should be able to count on her resources, talents and creativity.

85.9 26% Percentage of child abuse that consists of neglect and psychological maltreatment—in other words, emotional abuse.

Of teenage girls in a relationship reported enduring repeated verbal abuse.

A New Beginning Making the decision to completely change your life is never easy—regardless of the type of situation from which you’re coming. Recovery from emotional and verbal abuse is an opportunity for the victim to validate feelings and needs. It’s a time to rebuild confidence and self-esteem. Grief is a normal reaction to this termination of abuse. Once a victim acknowledges that she was not loved—but controlled and oppressed— she may grieve the lack of love. But, in the end it will be worth it. Learning to love yourself and realize the powerful person you are is key to breaking the cycle in the future.

case study:

JANET Janet has been married for 25 years to the same partner. They have a 5-year-old boy and a 7-year-old boy. Janet expressed being exposed to years of her husband’s anxiousness, rage, and emotional outbursts. She denied any history of physical abuse, but states her husband screams all the time at every little thing. “He is very belittling. He constantly puts me down and embarrasses me in public and in front of his family.” Janet describes feeling isolated for she has lost all her friends due to the fact that her friends could not stand by and watch her curl up and take the abuse. She felt so ashamed and humiliated. She describes her household as having to “walk on eggshells” to avoid anything that could upset her partner. Janet stated her family is angry at her for

allowing this abuse, and this adds to her shame, guilt and isolation. Janet states she has often thought about leaving, however, worries about the effect on her children. Then she realizes that staying may negatively impact her children more. Her younger boy cries often at dad’s rage. He cries to sleep with his mom. The elder son has begun to exhibit nervous tension, temper tantrums and fear when his father begins to scream. The elder son also has recently begun to exhibit signs of anxiety and overachievement to please his dad. Janet states her partner frequently puts her down, name calling, makes fun of her weight and the fact that she does not have the same physical attraction toward him as a result of his abuse. As a result, he often cheats on her and brags about his affairs. She describes feeling so helpless, hurt, scared and confused. This case is very similar to many. Women are often afraid to leave. Janet reports trying therapy (marital therapy). However, each time she is abused right in front of the unskilled therapist, she feels shut down and blamed for everything. She did not feel heard, and therefore she dropped out. @LIVINGSAFER / LIVINGSAFER.COM / 39

n o w a n d ag a i n , e v e r yo n e needs a helping hand... fO or tH h Ii S s ,, LlAW awY yEeR rSs FaI g st F R T Ga H iTnI N G h Hu Un Ng GeErR iIs S t Th He Er Re E ..

Founded in 2011, LAH lfh is a 501(c)(3), nonprofit organization dedicated to fighting hunger, increasing food security for those in need, and providing support grants to other 501(c)(3) organizations that help fight hunger in Oklahoma.

For more information or to donate, visit lawyersagainsthunger.com.

NUTRITION

THE FORGOTTEN DANGERS OF ALCOHOL: WEIGHT GAIN by Craig Kelley

etâ&#x20AC;&#x2122;s face it, sometimes at the end of a long or difficult day, there is nothing better than having a cocktail. People drink alcohol for a variety of reasons: to relax, to celebrate and to socialize. Although it can be healthy to have a glass of red wine with dinner, alcohol use can lead to problems if intake exceeds a moderate dose. According to the Centers for Disease Control and Prevention (CDC), having one or fewer drinks per day for women and two or fewer drinks per day for men is defined as moderate drinking. Some of the dangers of alcohol include depression, decrease in mental alertness, making poor decisions, and an alteration of oneâ&#x20AC;&#x2122;s perceptions and surroundings. Some

people experience a lack of memory as well. We know it can lead to alcoholism, but it can also have devastating effects on your health. Although it is widely known that alcohol can affect your liver, did you know it can also cause weight gain?

Calorie Intake Alcohol can be a major source of calories as one glass of wine contains about 120 calories for a small glass and up to 150 calories for a large glass. If you have one glass every night, those calories add up. There are 3,500 calories in a pound so even if you only have one large glass of wine a night, you may notice minimal weight gain after a month.

One glass of wine contains about

120cal for a small glass and up to 150 calories for a large glass.

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MODERATE TO HIGH ALCOHOL CONSUMPTION ON A REGULAR BASIS CAN CAUSE AN OVERLOAD OF CARBOHYDRATES AND AN INCREASE IN YOUR WEIGHT. When you order a drink, choose wine over beer and beer over mixed drinks. Mixed drinks are the worst choice if you are watching your weight because of the mixers, syrups and sodas that are combined with the liquor, sometimes adding up to hundreds of extra calories. A 1.5-ounce serving of liquor can carry 100 calories, however, if you have a drink mixed with liquor, you usually are at least doubling your caloric intake. Unfortunately, if beer is your drink of choice— flavor usually brings calories. While “light” beers can carry 90-100 calories for a 12-ounce serving, regular beer can carry as many as 300 calories. Although most people believe this is due to large sugar content in alcoholic beverages, many non-alcoholic beverages contain far more sugar. Alcohol, by itself, does not contain sugar or carbohydrates, however, when alcohol becomes an alcoholic beverage, carbohydrates are added with grapes, hops, flavorings and yes, even sugar itself, to make the drink more desirable. Moderate to high alcohol consumption on a regular basis can cause an overload of carbohydrates and an increase in your weight. Additionally, calories consumed from alcohol have absolutely no nutritional value. Your body treats alcohol as a foreign and toxic substance, which can interfere with your body’s ability to burn stored fat. The body will prioritize the processing of the alcohol ahead of protein, carbohydrates and fat, making fat burning the lowest priority. It also interferes with the process of lean muscle development, which is essential for proper nutrition. Red wine, however, does offer some cardiovascular benefits if you keep your consumption low and regular.

Don’t ‘Save’ Your Calories The question remains how we can still enjoy that glass of wine after a hard day without gaining weight. It can be done. Never skip meals or cut back on your eating to save calories for alcohol. When you consume alcohol, your blood sugar spikes, so when you blood sugar crashes, you become even hungrier and crave sugar and carbohydrates. Consuming a dinner or snack that contains protein, fiber and healthy fats before you drink can help stabilize your blood sugar. 42 / LIVING SAFER / VOL 6 ED 2

Healthy Consumption There is a healthy way to drink and enjoy your wine; however, remember that if you have more than two drinks, you have reached the limit of what is considered “healthy” consumption. If you know you are not going to stop at two drinks, aim for the lower calorie options or switch between alcoholic and non-alcoholic drinks throughout the evening. Remember, never get behind the wheel of a car after drinking and replenish your body the day after drinking with plenty of electrolytes.

Resources

National Center for Biotechnology Information http://www.ncbi.nlm.nih.gov

National Institutes of Health (NIH) http://nih.gov

Nutrition.gov http://nutrition.gov

National Center for Complementary & Alternative Medicine http://nccam.nih.gov/health/supplements/wiseuse.htm

Food Truck Fad:

Safer Than Restaurants? by Bret Hanna

ccording to a study conducted in seven major U.S. cities, the answer is “yes.” Or at least just as safe. The study, “Street Eats, Safe Eats,” conducted by the Institute for Justice and released in June, examined food truck and food cart safety in Boston, Miami, Las Vegas, Los Angeles, Louisville, Washington, D.C., and Seattle. The study focused on more than 260,000 food-safety reports from the seven cities, each of which applies the same health codes to food trucks as they do to restaurants and other nonmobile food vendors. In each of the seven cities, the food trucks as good as or better than their firmly rooted counterparts. In each food service category, the violations for food trucks were few and far between. The average for restaurants was four to eight violations, while the average for food trucks and food carts was one to four violations. The only noted exception was Seattle, but researchers concluded that the anomaly with Seattle was the result of city weights each violation more than the other six cities. The study relies on data gathered from government health code inspection agencies in each of the selected cities. Researchers calculated the average number of violations per vendor, but the raw numbers can lead to skewed results because of variables in customer traffic and frequency of inspections. To account for these variables, researchers used two types of statistical analysis to develop “apples to apples” results. The first method used was fixed-effects OLS regression which

“evens out” the averages for violations for the different types of vendors. The second method, Poisson regression, provides insight into the number of additional or fewer times a food truck or cart would receive violations versus restaurants. The study results are good news for the burgeoning number of food trucks that can readily be found in most major cities. Food trucks make sense for many food entrepreneurs because of the relatively low start-up costs compared to opening a restaurant. Operating costs are also significantly less because the ongoing costs of operating the vehicles is a fraction of operating costs for a brick-and-mortar establishment. Consumers love food trucks because they are usually operating in convenient locations for daytime workers and urban dwellers. And the variety of offerings from food truck vendors has exploded from the basic ice cream and confectionary items to things as diverse as sushi and Turkish street food. The study also reveals, however, that the key to the continued success for the vendors to ensure consistent, safe food offerings through compliance with applicable health and sanitation regulations. In this regard, the results underscore that additional regulations aimed at food truck safety are not necessary. Rather, the key is having officials perform routine inspections to make sure the existing regulations are followed. If they are, food trucks are every bit as safe as the typical restaurant. In other words, the study results give consumers the green light to go forth and explore the huge variety of foods that can be picked up down a local street. @LIVINGSAFER / LIVINGSAFER.COM / 43

TAKING A PROTEIN

SUPPLEMENT? Be careful. by Wayne Parsons

WARNING: Dietary supplements are not regulated by the FDA and quality and origins of the ingredients (chemicals) in the supplements vary widely among manufacturers. Take the sensational claims made on the front of the container with some healthy skepticism, and read the ingredients carefully. 44 / LIVING SAFER / VOL 6 ED 2

So, what’s going on with protein these days?

Protein Basics Amino acids are the building blocks of protein. There are 20 amino acids that make up protein and the body can produce 10 of them, known as “essential” amino acids, and 10 of them must be obtained from food. Proteins are what catalyze (start) most of the reactions in human cells. If there is a shortage in amino acids there will be some dysfunction in a person’s body at the

cellular level. Also, unlike starch and fat, which the body can store, it cannot store amino acids and must obtain them each day for normal body function. And if you put too much protein in your body, the liver and kidneys can suffer. Few people in the United States have a protein deficiency. In terms of minimums, men and women over the age of 19 need 0.37 grams of protein per pound of body weight. That equals 37 g for 100 lbs., 45 g for 120 lbs., 52 g for 140 lbs., 60 g for 160 lbs. and 74 g for 200 lbs. One egg has 6 g, 4 oz of chicken at lunch has 28 g,

adequate glycogen in muscles. Simply getting a bottle of powder and assuming that the “amino acids” will do what the (unregulated) label says, is not smart. Amino acids are intended to be carried by transporters through the intestinal wall. However, if a single amino acid— remember there are 10—from a supplement is ingested, it may flood the transporters, and as the groups of amino acids compete for transporters they may block other amino acids from being absorbed. This results in imbalances. In the unregulated diet supplement industry, no one is safe because there is no regulation and thus no accountability. The liver and kidneys do extra work processing excess protein. That may cause problems for people with damaged kidneys or livers. Protein-limited diets are often prescribed for people with these conditions.

The Supplements

6 oz of fish at dinner has over 38 g and so a person can easily get the protein they need from a small amount of real and healthy food. There are many other sources of protein in a normal diet, such as beans and nuts and grains. Most people get more protein than they need. And amino acid supplement makers are not making better proteins. The best protein comes from natural food. For athletes, the numbers are slightly higher. Endurance athletes require 0.67 g of protein per pound of body fat and strength training athletes require 0.82 g per pound. A good guideline for the average person is 25 g of protein at each meal assuming three meals day.

And the Byproducts? After being used by our cells, the byproducts of amino acids go to the liver. The body cannot store them and so within a short time they are turned into glucose and used as fuel for energy, or changed into fat or glycogen and stored. Excess amino acid intake can result in weight gain. Amino acid supplementation can work against an athlete by increasing the risk of dehydration and may interfere with adequate storage of glycogen. Since water is used to remove the substances resulting from protein metabolism, excess amino acids can result in dehydration. Although storing glycogen may be a positive result, a person must have adequate carbohydrates to fuel the process to store

Protein supplements are controversial. If the phosphates are removed, it may increase the excretion of calcium by the kidneys. A study published in the American Journal of Clinical Nutrition found that excess protein intake is a significant risk factor for calcium loss. Ingesting excessive amounts of protein over a prolonged period of time reduces calcium absorption and can lead to bone resorption, resulting in osteoporosis. Branched-chain amino acids (BCAAs) in food (leucine, isoleucine and valine) are “burned” by your muscles, creating energy. BCAAs are used by some athletes in hope of recovering from exercise or to improve performance. There is little regulation of these products and it is difficult to know the amount or type of amino acids in a supplement and the specific type and origin. There is little reason to believe that amino acid supplements will help with athletic performance. There is no control as to how the amino acids are obtained, fabricated or incorporated into a supplement. And you can get them at the grocery store from these foods: whey, milk, soy proteins, beef, chicken, fish, eggs, baked beans, lima beans, chickpeas, lentils, whole wheat, brown rice, almonds, Brazil nuts, pumpkin seeds and cashews. Supplement manufacturers react to increases in production costs to spike their products by adding non-protein amino acids to raise the overall nitrogen content. The “Kjeldahl test” measures nitrogen content to determine the amount of protein. Protein spiking shows more whole protein than really exists because of nitrogen from non-protein compounds in the supplement. Less expensive ingredients listed on a product’s label, such as arginine, creatinine, glycine or taurine, may indicate spiking. Getting protein from food sources is the safe way to protect yourself and get proper nutrition. Even if you are an extreme athlete. @LIVINGSAFER / LIVINGSAFER.COM / 45

Small Small Hearts Hearts

Big Challenges Big Challenges

Early Detection Leads to Early Prevention Early Detection Leads to Early Prevention

Small hearts can conceal big challenges, especially when it comes to congenital heart defects. Nearly one in three infants who die from birth defects has this condition. But a simple, non-invasive screening Small hearts can conceal big challenges, especially when it comes to congenital heart defects. Nearly for all newborns could save the life of your child or the child of someone you know. one in three infants who die from birth defects has this condition. But a simple, non-invasive screening

for all newborns could save the life of your child or the of someone you know. Tell your legislator to support pulse-oximetry testing forchild all newborns. Get involved at YoureTheCure.org Tell your legislator to support pulse-oximetry testing for all newborns. Get involved at YoureTheCure.org

Heart Disease and Stroke. You’re the Cure.

YoureTheCure.org

Healthy Eating: What’s so Cool About Avocado? by Robin Jabour

s far as nutrition is concerned, the avocado is the cool trend in healthy eating. Native to Central and South America, the avocado is cultivated in only a few states, with California growing more than 95% of the crop. While some may believe that the avocado is a vegetable, it is, in fact, a berry and, therefore, a fruit. Yet, it is not the average fruit. Instead, because of the many health benefits the avocado offers, it is sometimes called a “super food.” Take a look at a few of the health benefits of the avocado:

American adults, according to the Centers for Disease Control and Prevention (CDC). Other statistics provide that most Americans consume less than half of the potassium that their bodies need each day. Yet, foods high in potassium have been proven to regulate heart rate, energize muscles and nerves, and help lower blood pressure. According to an article contained in the February 2006 issue of American Journal of Nutrition, one cup of avocado slices supplies more than 700 milligrams of potassium, or approximately 15% of a person’s daily requirement.

The Best Nutrients from Other Foods It has been established that the avocado aids in the absorption of nutrients from other sources. An oft-cited study in the Journal of Nutrition suggests that adding avocado to salads aids in the absorption of other nutrients. In the study, it was determined that healthy fats, such as avocado, efficiently absorb carotenoid nutrients such as lycopene and beta carotene three to five times more, on average.

Healthy Fats Can Reduce Risks of Heart Disease If increasing the absorption of excellent nutrients is not alone enough to convince you to make the avocado a daily choice, maybe reducing the risk of heart disease is. As many people know, avocados are fatty foods. In fact, 85% of the calories in an avocado come from fat. Yet, the fat contained in avocados is monounsaturated fat, a fat that has been proven to be beneficial to health. As a monounsaturated fat, the avocado helps to reduce bad cholesterol levels in your blood, thereby reducing your risk of heart disease and stroke. In addition, monounsaturated fats are high in vitamin E, an antioxidant. Monounsaturated fats have also been documented to provide an anti-inflammatory response in the body and are helpful in treating inflammatory ailments, including heart disease, cancers and arthritis.

High in Potassium, Helps Reduce Blood Pressure Hypertension, or high blood pressure, affects more than 31% of

Blood Sugar Regulation Diabetics are often concerned with maintaining an acceptable blood sugar. Most fruits naturally contain a large amount of sugar. The avocado, however, is a relatively low-carbohydrate food; only 19% of its calories are derived from carbohydrates. In fact, an avocado contains only 2 grams of total sugar per cup, which ranks it low on the glycemic index. The avocado also contains approximately 8 grams of dietary fiber on average, and more fiber per ounce than any other fruit. Because fiber is a sugar-regulating nutrient, eating avocado is helpful in maintaining safe blood sugars.

Skin Hydration and Cleansing Avocado can be beneficial outside the realm of nutrition for skin treatment. It is a known source of skin hydration and can help to reduce fine line and wrinkles. An avocado contains glutamine amino acid which cleanses. It also contains antioxidants, which detoxifies the skin. Beauty products with avocado are marketed and sold in stores, and spas often use facial masks made with avocado. Avocado can also be used to treat sunburn, much the same way as the aloe plant moisturizes and helps to soothe sunburn pain. As you can see, there are many uses for avocado. The next time a brownie or banana bread recipe calls for oil, substitute mashed avocado instead, and challenge anyone to taste the difference. This simple substitution will be healthier than you could ever imagine. @LIVINGSAFER / LIVINGSAFER.COM / 47

FCISER.net

“I Choose” anti-bullying campaign

The “I Choose” campaign is a challenge and movement for change. It’s about recognizing bullying for what it is: a choice. What you say or do to someone has the power to affect that person’s life. The campaign challenges people to stop, think and remember that their choices matter.

What do you choose? We believe that there are five powerful choices that kids and teens can make to counter bullying: Friendship Kindness Respect Compassion Love

How you can be a part of the “I Choose” movement Teachers If you are interested in incorporating the “I Choose” Anti-Bullying Challenge into your classroom or school, please visit whatdoyouchoose.org and get signed up today.

Youth Whether you were the victim or you know someone who was, your story has the power to shift someone’s perspective. Visit whatdoyouchoose.org to share your story and make your choice.

Supporters Spread the message by purchasing an “I Choose” bracelet for yourself or a child in your life.

As written about in

and proudly supported by

Team Up to stop bullying.

Do I Really Need Fiber? by Jim Edward

urely you’ve heard the buzz on fiber. You know, that you need it and that it’s great for your health. But do you know why?

Dietary fiber—found mainly in fruits, vegetables, whole grains and legumes—is probably best known for its ability to prevent or relieve constipation, according to the Mayo Clinic. Unlike other food components, such as fats, proteins or carbohydrates—which your body breaks down and absorbs—fiber isn't digested by your body. Instead, it passes relatively intact through your stomach, small intestine, colon and out of your body.

overeat. Also, a high-fiber diet tends to make a meal feel larger and linger longer, so you stay full for a greater amount of time. And high-fiber diets also tend to be less "energy dense," which means they have fewer calories for the same volume of food. High-fiber foods are good for your health. But adding too much fiber too quickly can promote intestinal gas, abdominal bloating and cramping. Increase fiber in your diet gradually over a period of a few weeks. This allows the natural bacteria in your digestive system to adjust to the change. And don’t forget to drink plenty of water. Fiber works best when it absorbs water, making your stool soft and bulky.

This, in turn, leads to many health benefits, such as helping to maintain a healthy weight and lowering your risk of diabetes and heart disease. Following are some examples, courtesy of the Mayo Clinic. »» Normalizes bowel movements. Dietary fiber increases the weight and size of your stool and softens it. A bulky stool is easier to pass, decreasing your chance of constipation. If you have loose, watery stools, fiber may also help to solidify the stool because it absorbs water and adds bulk to stool. »» Helps maintain bowel health. A high-fiber diet may lower your risk of developing hemorrhoids and small pouches in your colon (diverticular disease). Some fiber is fermented in the colon. Researchers are looking at how this may play a role in preventing diseases of the colon. »» Lowers cholesterol levels. Soluble fiber found in beans, oats, flaxseed and oat bran may help lower total blood cholesterol levels by lowering low-density lipoprotein, or "bad," cholesterol levels. Studies also have shown that fiber may have other heart-health benefits, such as reducing blood pressure and inflammation. »» Helps control blood sugar levels. In people with diabetes, fiber—particularly soluble fiber—can slow the absorption of sugar and help improve blood sugar levels. A healthy diet that includes insoluble fiber may also reduce the risk of developing type 2 diabetes. »» Aids in achieving healthy weight. High-fiber foods generally require more chewing time, which gives your body time to register when you're no longer hungry, so you're less likely to

Age 50 or younger

Age 51 or older

Men

38 grams

30 grams

Women

25 grams

21 grams

Source: Institute of Medicine, 2012

Best Food Options If you aren't getting enough fiber each day, you may need to boost your intake. Good choices include:

Whole-grain products

Vegetables

Fruits

Beans, peas and other legumes

Nuts and seeds

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Is Making Your Own Baby Food a Good Idea? by Stephanie Andre

o, you’ve decided you want to make your own baby food for your little one. Congrats! That’s a phenomenal idea and the best way to ensure you know exactly what your baby is eating. Like with anything else, there are pros and cons. The pros are easy:

»» You know exactly what you’re feeding your baby. »» It’s more economical than buying prepackaged foods (although some parents note that this is not always the case). »» You can choose your own fruits, vegetables and other foods for purees, instead of relying on the flavors chosen by manufacturers. You’re not going to find melons or avocados in the baby food section of the supermarket. »» It gets the baby used to eating the same food as the rest of the family—just in puree form. However, the “cons” are really not so bad. Generally, they revolve around time, not difficulty level or expensive kitchen 50 / LIVING SAFER / VOL 6 ED 2

gadgets. Here’s a deeper look: »» Time. It takes time to make and prepare lots of little servings of homemade baby food. It’s much faster to pick up prepackaged servings. »» Convenience. Prepackaged baby foods come in measured amounts and ready to serve. »» Storage. Homemade baby foods may spoil more quickly and require refrigeration, which may take up room in your fridge or freezer if you make a lot of servings ahead of time. Prepackaged baby foods don’t need refrigerator storage until they’re opened. One of the biggest things to consider in this debate is that feeding your child prepackaged baby food is not an awful thing. Organic baby foods are a great option if you’re looking to get a bit “purer” than your average jar of peaches. Additionally, don’t feel bad if you don’t want to take on the task of making your own baby food; you’re not neglecting your baby.

»» If you have well water, have it tested. It should contain less than 10 ppm of nitrates. »» Nitrates increase with storage time unless frozen. When using fresh vegetables for homemade baby food, prepare the food as soon as possible after purchase and freeze extra servings right away. »» Consider using frozen vegetables instead of fresh for the foods highest in nitrates.

Food Prep After washing, cook vegetables—and fruits like apples and prunes that need to be softened—before pureeing or grinding. Bake, boil, or steam the produce until it's soft.

Here’s a Quick Guide to Making Your Own Baby Food: Choose the Right Equipment You'll need a tool to grind or puree the food. Here are some options: »» A hand-turned food mill with different blades for various textures of food. »» An all-in-one baby-food maker, a device that first steam-cooks and then purees fruit, vegetables, and some meats for your baby. »» A baby food grinder, a very inexpensive and simple way to break down chunks of food for your baby, non-electric and portable, but you don't have a choice of textures. »» A hand blender, a useful electric gadget that purees food like a blender does, but works in the opposite way: »» A regular kitchen blender or food processor. You probably already have at least one of these at home. »» A good, old-fashioned fork. This simple piece of kitchen equipment found in every kitchen does a great job with easily mashed foods such as sweet potatoes, avocados and bananas.

Peel and pit the produce if necessary and strain out any seeds. Some fruits and vegetables don't require any liquid—simply mash, add a seasoning or two, and serve. For others, you may want to add a little liquid (breastmilk, formula, or water) as you puree or grind to get the consistency you want. As your baby adapts to solid foods, you can add less liquid. Grains like quinoa or millet can also be pureed or ground in a food mill. Cook them first according to package directions. For older babies, whole grains make fabulous finger food. To prepare meat and poultry, remove the skin and trim the fat before cooking. Then puree the cooked meat in a blender or grind it up in a food mill with a little liquid. For older babies, simply chop the meat into very small pieces. Soups and stews, for example, can be processed and fed to your baby. The same goes for most healthy foods your family might eat. Pack empty baby food jars with extra so you'll have a meal for the next day.

Buying Produce »» Choose the freshest fruits and vegetables, and try to use what you buy in a day or two. When fresh isn't available, frozen is a fine option. »» Good fruits to start with include apples, apricots, bananas, blueberries, mangoes, peaches, pears, plums and prunes. Vegetables to try include asparagus tips, avocados, carrots, peas, potatoes, sweet peppers, sweet potatoes and winter squash.

Minimizing Nitrate Exposure Nitrates are a chemical found in water and soil, and they're a concern when it comes to feeding your baby. Babies who ingest too much can develop a type of anemia called methemoglobinemia. There are a few things you can do to make sure your baby isn't exposed to high levels of nitrates: @LIVINGSAFER / LIVINGSAFER.COM / 51

F A M I LY

The Facebook Experiment How much privacy do you and your kids really have? by Jamie Sheller

hink back, for a moment, to January 2012: Did you feel sad that day? Did you break up with your boyfriend or girlfriend? Did you shave your head? Did you spend all day in bed? Or, conversely, did you experience an inexplicable surge of joy? Did you celebrate this newfound happiness by maxing out your credit card on new clothes or buying everyone at the bar a drink? Why the sudden mood changes? Well, if you were a regular Facebook user, you may have been one of the 689,003 people emotionally “manipulated” by a Facebook experiment for which you didn’t know you volunteered. For this recently published experiment, Facebook fed more than 600,000 users either upbeat or depressing newsfeeds and then tracked those users’ subsequent posts with high-tech analytics to see if their responses were negative or positive. The findings: Facebook discovered that by manipulating the

emotional content of users’ newsfeeds they could thereby spur the spread of emotions “via contagion through a network.” The Facebook study concluded: More importantly, given the massive scale of social networks, such as Facebook, even small effects can have large scale consequences. For example, the well-documented connection between emotions and physical well-being suggests the importance of these findings for public health. Online messages influence our experience of emotions, which may affect a variety of offline behaviors. So if you were one of the unwitting 600,000-plus subjects of this experiment, you might have even seen the impact of Facebook’s manipulations on your “offline,” real life. Facebook might argue that they got your permission via some @LIVINGSAFER / LIVINGSAFER.COM / 53

...you may have been one of the 689,003 people emotionally “manipulated” by a Facebook experiment for which you didn’t know you volunteered.

buried language in a privacy policy. Or they might also argue that the impact of this experiment was no different than a TV commercial of a juicy hamburger that inspires a viewer to run off to Micky D’s. But it is indeed quite different. As our U.S. Supreme Court recently recognized in Riley v. California 573 U.S.—a case involving a warrantless search of a cellphone—that “prior to the digital age, people did not typically carry a cache of sensitive personal information with them as they went about their day.” In a unanimous opinion, authored by Chief Justice Roberts, the Court said that current technology “collects in one place many distinct types of information that reveals much more in combination than any isolated record.” It “allows even just one type of information to convey far more than previously possible,” serving as “a digital record of nearly every aspect of their lives.” In the Riley case, the unanimous Supreme Court concluded that even a criminal defendant deserved privacy and that “privacy comes at a cost,” such that law enforcement under most circumstances must obtain a warrant to search an arrestee’s cell phone. To date, however, this new legal trend in criminal cases doesn’t seem to apply to Facebook. Should our courts and legislature continue to allow the unregulated high-tech use, analysis, manipulation and selling of our personal information? Currently, most legal efforts to protect our electronic privacy have been rebuffed by the Courts—usually because there are no

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adequate statutory and legislative protections. The prevailing sentiment is that if you choose to partake in a free internet then you have no privacy rights and everything is fair game. But think about the power of big companies collecting and crunching huge portions of our electronic life which, as the Supreme Court aptly notes, convey far more about us than previously thought possible as a result of high-tech algorithms that access and search everything we do electronically. Do we really think Facebook and others can be responsible citizens capable of policing themselves when there are no legal consequences? Do we really think that only a word or two buried in a privacy policy should enable a company to manipulate our emotions so they can “spread via contagion through a network” to all our friends? This Facebook emotional contagion should be our wake-up call. We need to put some limits on what companies can do with our private information. In the meantime, be warned, Facebook users: if you do happen to suddenly feel miserable and catch yourself about to shave off your hair, hold up—it may not be as bad as you think, your real offline life may be great. It might just be Facebook messing with you again and giving you a bad online day.

As parents (especially moms), we are always teaching. Our actions are mimicked daily. Catty chatter amongst adults—but heard by their children—is a contributing factor. Monkey see, monkey do. If the “mean girl” gene is already present at this young age, it’s no surprise that by the time these girls get a bit older, it’s just part of who they are. As parents (especially moms), we are always teaching. Our actions are mimicked daily. Catty chatter amongst adults—but heard by their children—is a contributing factor. Monkey see, monkey do. It’s our responsibility to do everything in our power to make sure we aren’t (even unknowingly) raising mean girls. Here are some thoughts to consider as you navigate the parenting path, courtesy of Lyndsi Frandsen, co-author of the For All Momkind blog: Be aware of yourself. Your children hear you. (And often quote you.) They observe you. They mimic you. They hear you tell your husband how that woman on Facebook “is so full of herself.” They listen when you are on the phone with your girlfriend gossiping about the mom down the street. They even take in the critical things you say about your own appearance. They hear you. And then they become a product of everything they hear—a product of you.

I Don’t Want to Raise a Mean Girl by Stephanie Andre

y daughter is now 5 and has started kindergarten. I worry about her. I’ve already seen how other girls influence her. We’ve had conversations about Susie telling her not to be friends with Sally because Susie doesn’t like her—and therefore, my daughter “can’t” be friends with her. There’s no rhyme or reason to it. Maybe Sally doesn’t wear the same cute dresses as Susie and my daughter. Maybe she’s a little talkative. But, it doesn’t really matter, does it? Susie doesn’t like her and so no one should.

Teach them how to give a compliment. Doesn’t this seem so simple? Complimenting is a lost art. We live in a self-centered society, and it shows. By teaching your children how to compliment others (and themselves), you are encouraging them to find things they like about other people. Encourage positive conversation. When we start being pessimistic and negative, we train our brains to automatically think that way. By encouraging and participating in positive conversations with our daughters, we can help train them to think in an optimistic way. It’s hard to be mean when you see life and see others in a positive light. Teach them to root for the underdog. Haven’t you ever rooted for the less popular choice? The one who might really need the support? Promoting this message teaches children to be aware of others. It will teach them kindness and empathy. And think of it this way: At some point in time, we will all be the underdog. How would you want to be treated? Praise niceness. Nice is a simple world. So simple, its powerful meaning often goes unnoticed. Being nice does matter. We need to make kindness a conscious lesson. We need to compliment our daughters when they demonstrate kindness. In a world that values looks, achievements, accomplishments and awards, let your home value kindness. @LIVINGSAFER / LIVINGSAFER.COM / 55

Why Kids Crave Discipline and Structure by Melissa Hague

efore we become parents, we imagine what “type” of parent we will be. Will I have that laid back, “anything goes” attitude or a strict and disciplined attitude? Psychologists have been interested in this topic for ages and the effect that different parenting styles have on children. They have determined there are four main categories

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of parenting types: Authoritarian Children are expected to follow strict rules established by the parents. Failure to follow the rules results in punishment. These parents do not explain the reasoning behind their rules. When asked, this parent may reply, “Because I said so.”

These parents have very high demands, but are not very responsive to their children. They expect orders to be obeyed without explanation. Authoritative These parents also establish rules and guidelines that their children are expected to follow. However, this parenting style

their seat belt on in the car, watching too much TV or when it comes to playing and sharing with other children. These are all forms of discipline to keep them safe and to learn acceptable social behaviors. Discipline teaches children from a young age the difference between right and wrong so they grow up to be good, responsible, respectable adults.

is more democratic. The parents are responsive to their children and willing to listen to questions. When children fail to met expectations, they are more nurturing and forgiving rather than punishing. These parents tend to be assertive but not intrusive and restrictive. They want their children to be assertive as well as socially responsible and self-regulated as well as cooperative. Permissive These parents are often referred to as indulgent parents. They place very few demands on their children. They do not discipline often because they have low expectations of maturity and self control. Permissive parents tend to be more responsive than demanding. They are seen as nontraditional and lenient. They don’t require mature behavior, allow self-regulation and avoid confrontation. They are very nurturing and communicative with their children. Uninvolved This parenting style is characterized by very few demands, low responsiveness and little communication. While the child’s basic needs are fulfilled they are generally detached from their child’s life. In extreme cases, these parents may even reject or neglect the child’s needs. THE RESEARCH Research has shown that different parenting styles do affect the development of children. Studies have found that children of authoritarian parenting styles tend to be obedient and proficient, but rank low in happiness, social competence and self-esteem. Children of authoritative parents tend to be happier, socially capable and successful. Children raised with permissive parents often rank low in happiness and self-regulation. They are more likely to experience problems with authority and tend to perform poorly in school. Children with uninvolved parents often lack selfcontrol, have lower self-esteem and are less competent than their peers. Not only do the different parenting styles affect overall happiness and socialization of the child, but it also affects their adult perceptions of rules and laws. Disciplining children is the same thing as teaching them. We discipline children about putting

THE NEED FOR STRUCTURE From the moment a child enter this world, they are looking for structure and guidance. An infant enters the world on a clean slate, with no expectations. Surrounded by an ever-changing new environment, developing a routine for a newborn provides them with expectations. They learn to rely on certain things occurring within certain time frames. Whether it be feedings every four hours or reading a book before bed each night, they begin to learn to know what to expect. Once they have these expectations they become more accepting of these new adventures. They learn to rely on them; and the structure provides them with a sense of comfort and normalcy. Even as children become older, they thrive when they feel like they know what to expect.

When a child is raised in a world where they are not told they need to go to bed at a certain time or they can skip soccer practice if they don’t feel like going, they resist authority and rules later in life.

These routines do not happen on their own. They require discipline. When done under the authoritarian style, discipline becomes teaching, and teaching results in learning. As they get older, they not only learn to respect rules and laws they inquire to understand them as well. They have learned from a young age that rules and laws exist to protect them, keep them safe and make them better people. When a child is raised in a world where they are not told they need to go to bed at a certain time or they can skip soccer practice if they don’t feel like going, they resist authority and rules later in life. When children are taught to follow rules only because they are scared of the otherwise negative consequences, so they follow them out of fear, they never learn that these rules are positive things. Rules and structure are necessary for children to excel and become successful adults. As adults, we are expected to follow the laws and act according to certain social rules. Explaining and understanding that they are in place to protect us allows children to grow into adults who are assertive and successful later in life.

@LIVINGSAFER / LIVINGSAFER.COM / 57

Girls and Puberty—Are You Ready? by Stephanie Andre

oesn’t it feel like five minutes ago when you were reading “The Very Hungry Caterpillar” to your little girl? She’d look up at you with her big eyes and smile, and that was it—and now it’s gone. Just like that, she is more interested in what she’s wearing, talking to friends…and she may even already think someone’s “cute.” As she continues to grow and develop, she’s going to have tons of questions—on everything from her physical changes to things that are more emotional—and it’s your job as her parent to answer them honestly.

Here are some tips to help you get through from kidshealth.org: »» Answer questions openly and honestly. Let your daughter know that you're available any time to talk, but also schedule time to talk (don't always wait for her to initiate the discussion). If she has questions or concerns that you can't answer, talking with her doctor may help provide reassurance. »» If you haven't already, start the talk early. By the time a girl is 8 years old, she should know what bodily changes are associated with puberty. That may seem young, but consider this: some early bloomers are already wearing training bras at that age. As a conversation starter, you might tell your daughter about what puberty was like for you when you were growing up. »» Talk about menstruation before she gets her period. Girls who are unaware of their impending period can be frightened by the sight and location of blood. Most girls get their first period when they're 12 or 13 years old; others get it as early as age 9 or as late as age 16. »» Make it practical. Most girls are interested in practical matters, like how to find a bra that fits and what to do if they get their first period at school. Your daughter will appreciate concrete assistance, such as taking a measurement for a bra or getting some pads that she can stash in her backpack or locker, just in case. »» Offer reassurance. Girls often express insecurity about their appearance as they go through puberty. Some develop breasts at a younger age or get their period early, while others may not start until they're a little older. Assure your daughter that there's a huge amount of variation in the timing of these milestones. 58 / LIVING SAFER / VOL 6 ED 2

As a conversation starter, you might tell your daughter about what puberty was like for you when you were growing up. Everyone goes through them, but not always at the same pace. If you're not entirely comfortable having a conversation about puberty, that’s OK. Try doing your own rehearsal first. Maybe even ask a doctor for some tips. The bottom line: either way, she will grow older; it’s better to talk with her and help her handle these questions and new feelings rather letting her “figure it out” on her own. Be open and honest and she’ll do the same.

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Escaping the fire alive, a true account by J.R. Whaley

spent my ninth birthday in a hospital room. While that is not the best place for a birthday party, there was a cause for celebration. My family and I were alive—having survived a house fire a few nights before. That Friday night started out differently than normal. My parents went out to eat with friends, while my oldest brother, Brian, took me to his high school basketball game. Brian couldn’t play that night because he had badly sprained his ankle in practice a few weeks prior. He kept stats in the stands, while I ate some popcorn he bought me. Later, we went home and I fell asleep on the couch in the den. My parents and their friends got home after we did and had after-dinner drinks in our living room. One of the guests smoked, inadvertently dropping cigarette ashes in the chair in which she was sitting. She attempted to brush the ashes out of the cushions, all the while apologizing to my mother and ensuring that the ashes did not burn anything. Worn out from a long night, my parents didn’t think to check to make sure that the ashes were, in fact, extinguished.

They weren’t. After my parents went to bed, the cigarette ashes continued to smolder. Ultimately, the cushions caught on fire, then the chair, then the drapes. Then the entire front of our house was on fire. My father was the first to awake. He went to investigate, crawling on his hands and knees to the source of the fire. He stood up to open the door to the living and dining rooms, where the fire was raging. When he did, the fire was sucked toward the fresh oxygen, resulting in serious burns to his arms, shoulder and face. My dad closed the door and almost immediately collapsed. My mother awoke next and realized two things: There was a fire and her husband was not in bed with her. “John! John!” she yelled. She stood up, was immediately overcome by smoke, and collapsed in her bedroom. My mother’s yell awoke Brian and me. I immediately knew there was a fire in the house and attempted to work my way to my parent’s room from the den. A door I needed to pass through was closed. This door was @LIVINGSAFER / LIVINGSAFER.COM / 59

the farthest spot from the actual fire but the metal doorknob was so hot that I could not grab it to turn it. I burned my hand grabbing the metal doorknob and fell down from smoke inhalation, brushing the tip of my nose on the metal. I turned around, trying to make it to my parent’s room another way. I didn’t make it far before becoming overcome by smoke, collapsing not far from my dad. Three down. Brian had spent the night upstairs—the first time in three weeks due to his ankle sprain. When Brian heard my mother’s scream, he started to go down the stairs but saw smoke coming up the stairs. Instead of pressing onward, Brian was smart enough to turn around. He called the operator from a phone his friend, Eddie, had covertly (and in retrospect illegally!) installed in his room just a few days earlier. After reporting the fire to the operator and ensuring the fire department was on its way, Brian climbed out a window, onto the roof and down a tree to safety. When he got to the ground, he went to the window of my parent’s bedroom and screamed for them. No response. The fire department arrived within minutes. The firemen had initial difficulty entering the house and on the first pass, due to the utter blackness caused by the smoke, were unable to locate us. After being assured by Brian that his mom, his dad, and his little brother were still in the house, the firemen returned to their search. The firemen tripped over my dad, heard my mom breathing and heard me cough. That was the only way to detect we were in the house. The firemen carried each of us out and provided immediate medical care and revived us with oxygen. Some additional heroics were taken by a particular fireman to save my father’s life when it first appeared that he had died in the fire. We were initially transported by ambulance to the local emergency room, and then transferred to another hospital two hours away so that my father could be treated in a specialized burn unit. We all recovered, although my father had lasting scars on his hands, neck and shoulder due to his burns. Upon reflecting back as an adult—and now a father—I know there is an opportunity to not only share the experience but to help educate others about what to do to prevent house fires and what to do to survive one. Our family didn’t have smoke alarms. We did not have a family escape plan. We did not get out of the house as quickly as possible. I was within 10 feet of our back door. Instead of getting out of the house, I went in the opposite direction. For the most part, we didn’t crawl on our hands and knees to keep away from smoke. We didn’t touch doors before opening them to determine if there was fire on the other side. But, for Brian’s heroism and the quick actions of our local fire department, the end of this story could have easily been much more tragic. Every October, our nation observes National Fire Prevention Week. This year, take the time to prepare your home and family to not only prevent a house fire but to ensure that you and your loved ones escape safely if you ever find yourself in a housefire. That way, not only will you enjoy more birthdays, but enjoy your birthdays in a more enjoyable place than a hospital room.

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DO YOU KNOW WHAT TO DO IN CASE OF A FIRE? STEPS YOU CAN TAKE NOW Keep items that can catch on fire at least three feet away from anything that gets hot, such as space heaters. Never smoke in bed or in areas with flammable materials. Talk to children regularly about the dangers of fire, matches and lighters and keep them out of reach. Turn portable heaters off when you leave the room or go to sleep.

FIRE ESCAPE PLANNING Ensure that all household members know two ways to escape from every room of your home. Make sure everyone knows where to meet outside in case of fire. Practice escaping from your home at least twice a year and at different times of the day. Practice waking up to smoke alarms, low crawling and meeting outside. Make sure everyone knows how to call 911. Teach household members to STOP, DROP and ROLL if their clothes catch on fire.

FOLLOW YOUR ESCAPE PLAN Remember to GET OUT, STAY OUT and CALL 911 or your local emergency phone number. If closed doors or handles are warm, use your second way out. Never open doors that are warm to the touch. Crawl low under smoke. Go to your outside meeting place and then call for help.

Source: Red Cross

FIGHTING FOR INJURY PREVENTION AND JUSTICE PRESERVATION ACROSS THE COUNTRY. The Civil Justice Foundation is a national charitable organization dedicated to safeguarding justice for all Americans by strengthening the alliance between trial attorneys and consumer advocacy groups. It is the only national foundation devoted solely to protecting the individual rights, health and well-being of the injured â&#x20AC;&#x201D; providing small but significant grants to the tireless organizations fighting for injury prevention and justice preservation across the country.

How Do We Do It? The Civil Justice Foundation is proud to award grants to grassroots organizations that are at the forefront of the consumer advocacy movement â&#x20AC;&#x201D; particularly to groups that have difficulty securing traditional funding because they are newly organized and/or address a controversial issue. To date, the Foundation has awarded more than $1.4 million to more than 110 of these groups.

www.civiljusticefoundation.org

Taking Stock Use these tips to ensure your possessions are protected in case of flood by Pete Mackey

eing prepared for a major storm is something that far too many people learn to do only after not being properly prepared the first time. One of the most damaging parts of any hurricane is the storm surge, which almost always causes a significant amount of flood damage where a hurricane makes landfall. Here are some helpful tips for preparing to make an insurance claim, as well as ideas for effectively making that claim. Always remember: your insurance adjuster knows all the rules and we will do everything they can do to lessen their companyâ&#x20AC;&#x2122;s exposure.

Before the Storm Be sure to read your home and/or flood insurance policy very carefully and cover to coverâ&#x20AC;&#x201D;fine print and all. It is important to do this before any loss actually occurs so you know what property is and is not covered. If you do not understand something, be sure to contact your insurance company both orally and in writing to clarify any questions. Make sure to have proof of all items valued over $250. This documentation can be accessed via your credit card history or through your bank statements. Living in the digital age should allow you to have access to your bank and credit card statements. Accessing this information is easier than ever before. If you have problems finding this documentation, contact your credit card company or banking institution. Complete an inventory of all household items on an annual basis. Having this information ready, can save countless hours in trying to remember everything that you had in your home prior to a loss. Use a dictation application on your phone and go through each of your rooms with your cellphone and simply dictate all of the items that you see in your home. This should allow you to have all of your household items indexed in less than 30 minutes. If you have a lot of personal property, consider hiring a third-party company that specializes in this area. Take photographs (storing them electronically) of all items in your home valued at more than $1,000. Insurance companies will balk at paying high-dollar claims without substantial proof of ownership of these items. These types of items could include gifts or items that were inherited that you will 62 / LIVING SAFER / VOL 6 ED 2

not be able to substantiate through credit card receipts or bank statements. The best way to protect yourself is by taking photographs of these items and storing them on an external hard drive or on any device that has a cloud storage capacity. This will ensure that in the event your home is destroyed, your pictures of the proof will always be available to you regardless of the circumstances.

After the Storm Strikes If the size and scope of your claim merits it, contact an independent insurance loss assessor to consult with or represent you in your dealings with your insurance company. This person will help maximize your claim. There are a lot of industry construction standards that you would probably never know existed unless pointed out and these standards can raise your claim value. Contact your insurance company and advise them you are about to make a claim. Most insurance companies or their brokers require notification within 30 days of an incident of any possible claim. By contacting your insurance company as quickly as possible, you will avoid any issues about the size and scope of your loss and avoid your insurance company attempting to deny your claim for lack of notice. Document all conversations and meetings with the insurance company by confirming in writing what representations they have made to you regarding your claim. Insurance companies will routinely put in writing statements made by their insured when it is helpful to the insurance company, but will avoid putting in writing matters that will not be helpful to the insurance company. Finally, your claim and its value will also vary greatly depending on the type of insurance company in which you are dealing. Get recommendations from friends, family, etc. who have made claims in the past and see what their experience has been. Were they happy with the way they were treated? Were they happy with the way their claim was handled? Of course, there are plenty of sources online for comparing the claims handling of the various companies that you are considering. Hopefully, you will never have to file an insurance claim involving your home. In the event you do, following these steps will help you be ready for such a claim and will allow you to maximize your recovery.

42 States At Risk for Earthquakes Experts suggest preparing now by Brittany Monbarren

iting a recent 6.0 magnitude Northern California earthquake, the Federal Alliance for Safe Homes (FLASH) urges residents in 42 USGS-identified earthquake states to take immediate action to prevent injuries, property damage and post-earthquake fires. “While all states have some potential for earthquakes, 42 of the 50 states have a reasonable chance of experiencing damaging ground shaking from an earthquake in 50 years (the typical lifetime of a building),” according to new national seismic hazards maps published by the U.S. Geological Survey. “Scientists also conclude that 16 states have a relatively high likelihood of experiencing damaging ground shaking. These states have historically experienced earthquakes with a magnitude 6.0 or greater.” “[Additionally,] the hazard is especially high along the West Coast, intermountain west, and in several active regions of the central and eastern U.S., such as near New Madrid, Mo., and near Charleston, S.C. The 16 states at highest risk are Alaska, Arkansas, California, Hawaii, Idaho, Illinois, Kentucky,Missouri, Montana, Nevada, Oregon, South Carolina, Tennessee, Utah, Washington, and Wyoming.” “Buildings constructed with strong, modern seismic codes and standards will perform better in earthquakes, but it is up to the resident or building owner to take actions inside and around the structure to prevent injuries and interior damage from falling objects, broken glass, and gas leaks,” said FLASH President and CEO Leslie Chapman-Henderson. “Most of these critical preparations require only household tools and basic home improvement skills, so acting now before the next earthquake can mean the difference between life and death.” Chapman-Henderson provided prevention examples for

homes and small businesses, including: »» Support ceiling fans and light fixtures using bracing wire secured to a screw eye embedded at least an inch into the ceiling joist. »» Anchor the tops of bookcases, file cabinets, and entertainment centers to one or more studs with flexible fasteners. »» Secure loose shelving by fastening screws into the cabinet or with museum putty placed at each corner bracket. »» Secure china, collectibles, trophies, and other shelf items with museum putty. »» Install a lip or blocking device to prevent books or other articles from falling off shelves. »» Secure televisions, computers, and stereos with buckles and safety straps that also allow easy removal and relocation. »» Install latches on cabinet doors to prevent them from opening and spilling out contents. »» Hang mirrors, pictures, and plants using closed hooks to prevent items from falling. »» Cover windows with approved shatter-resistant safety film to protect against broken glass. »» Ensure appliances have flexible gas or electrical connections. »» Strap the top and bottom of a water heater using heavy-gauge metal strapping secured to wall studs. »» Locate gas shutoff valve and know how to turn off the gas supply with the use of a specialty wrench. »» Relocate flammable liquids to a garage or outside storage location. @LIVINGSAFER / LIVINGSAFER.COM / 63

the

DOs & DON’Ts

of...

OF BUYING A HOUSE by Brittany Monbarren

Use a real estate professional.

Research the neighborhood.

Overlook assistance programs.

Over extend your budget.

Move money without paper trail. Buy based on needs, not wants. Skip or make a late payment. Invest in a professional inspection.

DON’T

Consider all of your options. Look for hidden costs.

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Close credit accounts.

LOCAL LAWYERS

LENDING A H A N D Membership and Unity

Good Works, Large & Small

We meet throughout the year to reconnect on all matters business and personal.

IB members work tirelessly to better their own local communities - through both IB initiatives as well as their own.

A different kind of lawyer The Injury Board is a nonprofit group of plaintiffsâ&#x20AC;&#x2122; law firms that understand the importance and effectiveness of getting out in the community and making a difference. The commonality all IB members share is the drive to succeed, to participate and become part of a select group of like-minded firms. For more information or to find a representative in your area, visit injuryboard.org.

ONLINE SAFETY

is a Shared Responsibility Learn how to do your part to make the Internet safer and more secure for all.

facebook.com/STOPTHINKCONNECT

www.stopthinkconnect.org

@STOPTHNKCONNECT

STOP. THINK. CONNECT. is the national cybersecurity education and awareness campaign.