Living Safer Volume 6 Edition 3 by LivingSafer

VOLUME 6 • EDITION 3

MAGAZINE

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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While a bit cliche, there really is no better time for reinvention than the start of a new year. Optimism and hope are at a premium and the promises of resolutions and new fitness and diet regimens flood many a Facebook feed. As history will probably show, it’s also the one time of year in which it’s actually difficult to find parking at the gym; at last, you are finally taking advantage of that membership! Indeed, it seems like the turn of a new year brings out the best in us as it’s the only time we really pause to consider our lives: What do you want? Do you have the right work/life balance? Are you taking care of yourself? Do you get enough sleep? Can you remember the last time you took five minutes to take a deep breath and remember what’s important? What’s more, the idea of the resolution is not just about the decision to eat right, or exercise more, or work less. It’s about setting realistic goals and actually sticking to the plan so you can achieve and exceed the promises you’ve made to yourself. In this issue, we delve deep into health and wellness, starting with our cover focus: nutrition and fitness trends for 2015. Are you already onboard with what many deem to be the top fitness trend of 2015? Check out page 34 to find out. Buzzwords and catch phrases, such as “farm to table,” “organic” and “locavore,” are becoming more commonplace, and food trends—such as personalized diets and the expectation of healthy choices on any menu—are becoming the norm. In fact, stores such as Whole Foods and Trader Joe’s have never been busier. And guess what? There’s nothing wrong with this movement. We should be healthier. We should be making better food choices. To that end, we’ve dedicated more than 25 pages in this issue just to health and wellness topics. In addition to the cover story, we’ll also take a look at the newest fitness apps the correlation between short runs and heart health and even ponder the health benefits—are there any?—and safety of energy drinks. We hope you take some time to consider the food and fitness choices you make. After all, none of us are getting younger. Take care of yourself. You’re the only one who can.

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:

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Inside This Issue ON THE COVER

FEATURES

13 steps to more workout intensity

hit and runs on the rise

can you trust energy drinks?

the u.s. adoption option

34 Diet & Nutrition Trends for 2015 Tell me if you’ve heard these buzzwords and/or catchphrases: Paleo. Gluten sensitivity. Vitamix. Farm to table. What about kale, chia seeds, quinoa—really, quinoa? How can this become the next big thing when most of us can’t even pronounce it? A food explosion of epic proportions can happen in an instant. You are now supposed to want a food you never even knew existed. Before you can say “hold the gluten,” every health article you read and every health nut you know is posting recipes for delicious “green” smoothies—extra chia seeds, please!—and buckwheat pancakes.

TRENDING TOPICS

YOUR BRAIN ON ... MUSIC?

the link between your child’s diet and adhd

debate: fewer large meals vs. six smaller meals

pushing your kids: where’s the line?

DEPARTMENTS 05

the pulse

tech trends

gadgetry : gadgets for when you ’ re away from 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

Where Does the NFL Go from Here?

TRENDING

by Stephanie Andre ince just prior to the start of the 2014 NFL season, three of the league’s running backs—one of them a potential Hall of Famer—have been arrested for domestic and/or child abuse. Ray Rice, Adrian Peterson and Jonathan Dwyer—all but the latter were starters for their respective teams—are the latest in a long line of star players to make this most undistinguished list (see sidebar for more information). After making some monumental errors in the handling of the Ray Rice case, the league has now temporarily removed Peterson and Dwyer from all rosters. Rice won an appeal and has been reinstated (but at press time, had no team). However, the bigger problem for the NFL is, what is it prepared to do long term? It’s quite a quandary. Football is, by far, America’s favorite sport—and sports’ biggest money maker—yet the league is plagued by scandal that varies from cases such as those mentioned here to steroid use and head injury concern, following the now decades of former players citing brain damage from concussions. With ads selling for upward of $2+ million during the 2015 Super Bowl, what’s the spin? Millions of children—and their product-purchasing parents—look to the NFL to find their heroes. So where does Commissioner Roger Goodell start? Well, you begin by quickly getting back to basics, setting goals and putting new initiatives in place. In other words: damage control.

Education and Individual Support. Between late October and the end of December 2014, more than 5,000 men and women in the NFL family will have participated in broad-based domestic violence (DV), child abuse (CA), and sexual assault (SA) education. The sessions are mandatory for all league and club office personnel, owners, cheerleaders, coaches, and players and are available to and highly encouraged for friends, family members and loved ones. The presentations are intended to help attendees not only understand the scope of behavior that constitutes domestic violence and sexual assault, but also the warning signs associated with these issues.

Forming Critical Response Teams. For some people, simply hearing about these issues can be difficult, for others it can trigger a sometimes unexpected, emotional response, and for others still, these sessions may unfortunately describe their lives. Understanding this, and in anticipation of the NFL’s needs going forward, the league is working now to establish issue-specific Critical Response Teams to ensure it’s ready to assist when called.

leading experts throughout the country, the NFL is overhauling its approach to discipline and accountability for employees and players, both on and off the field. The new set of rules and processes will be tough, fair, clear and consistent governing player conduct and discipline. Once the revised policies and procedures are in place a Conduct Committee will be established at the league. This group will regularly review and recommend changes to the NFL’s Personal Conduct Policy to ensure it’s right over the long term, not simply for the moment.

Supporting Leading Domestic Violence and Sexual Assault Awareness and Prevention Groups.The intense scrutiny of the NFL and the domestic violence/sexual assault issues it faced caused a dramatic increase in calls to national and local organizations working everyday to support those in need. To help rectify a situation for which it felt in part responsible, the NFL’s public service work now includes multi-year partnerships with and support for the National Domestic Violence Hotline (NDVH) and the National Sexual Violence Resource Center (NSVRC). This financial support helped the National DV Hotline to add staff immediately to assist with call volume and the NSVRC began to provide resources to local sexual assault organizations to assist with their local hotline volume.

Driving the Conversation Around Domestic Violence and Sexual Assault. In collaboration with the NO MORE campaign and the Joyful Heart Foundation, the NFL is working to urge a national conversation on these pressing issues. PSAs are airing during every game broadcast. This marks the first time these issues have been raised and discussed during such a high-profile sporting event, disrupting the norm and sparking dialogue amongst fans and others. The PSAs can be viewed and shared at www.nomore.org.

Promoting Programs that Develop the Character of Young People. The NFL is expanding its awareness and educational efforts—including developing age-appropriate character development, healthy relationship education as well as dating/ domestic violence, child abuse, and sexual assault programmingto those who play, coach, or manage the game in college, high school, and youth football programs. In mid-November, the league released “A Call to Coaches,” a 17-minute video for high school, college and recreational coaches talking about respect, relationships and the role models that athletes can be.

Updating the Personal Conduct Policy. In consultation with @LIVINGSAFER / LIVINGSAFER.COM / 5

Timeline of Events

that Led Us to Today November 1999

October 1995 Pro Football Hall of Fame inductee O.J. Simpson went on trial for the stabbing deaths of ex-wife Nicole Brown Simpson and her friend, Ronald Goldman. Though Simpson was acquitted of all criminal charges, he was later found to be liable for their deaths and ordered to pay over $33 million in damages.

Carolina Panthers wide receiver Rae Carruth was arrested for his involvement in the driveby shooting that left pregnant girlfriend Cherica Adams in a coma. Doctors were able to save her unborn child, but Adams died of her injuries. Carruth is alleged to have targeted Adams because she refused to abort her baby. In 2001, he was found guilty of conspiracy to commit murder and sentenced to 18 to 24 years in prison.

September 1999 NFL legend Jim Brown is found guilty of vandalism for smashing his wife’s car window with a shovel during a heated domestic dispute. He was sentenced to three years’ probation and 400 hours of community service. Initially, Brown was charged with threatening to kill his wife, but she would ultimately recant that accusation.

1995

1994

December 2003 Kansas City Chiefs running back Larry Johnson is arrested for allegedly brandishing a gun at his girlfriend during an argument, the first of four arrests through 2008—all of which involved violence against women. Johnson was suspended for one game after the fourth arrest, which stemmed from an accusation that he pushed a woman’s head at a Kansas City nightclub.

1999 1996 January 1996

June 1994

NFL wide receiver Andre "Bad Moon" Rison and his girlfriend, Lisa Lopes of the hip-hop group "TLC," were involved in an altercation that ended with Lopes accidentally burning down Rison's Georgia mansion. Later, Lopes' lawyer claimed that she was physically abused. Rison admitted that he slapped her—"not to hurt her, but to calm her."

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Cincinnati Bengals defensive lineman Dan “Big Daddy” Wilkinson faced a charge of hitting pregnant Shawnda Lamarr during a domestic dispute. Despite Lamarr’s objections, the case went to trial and Wilkinson pled no contest to a misdemeanor charge.

February 1996

Minnesota Vikings quarterback Warren Moon was found not guilty of spousal abuse involving his wife, Felicia Moon. He was accused with striking and choking his wife, but was acquitted after she took the blame for the incident.

April 1996

The St. Louis Rams selected standout running back Lawrence Phillips with the sixth pick in the 1996 NFL Draft despite the fact that he had recently been charged in a domestic violence confrontation involving his girlfriend. Phillips lasted just 25 games with the Rams and would later face similar charges in 1997 and 2005. He is currently serving a 31-year sentence in a California prison.

2003 2001 June 2001

Arizona Cardinals running back Michael Pittman was arrested for domestic violence after a heated argument with his wife —the first of his three arrests for the offense. Pittman’s second arrest, which occurred later the same month, resulted in a one-game suspension from the NFL. A third arrest led to charges of aggravated assault in 2003. Ultimately, Pittman pled guilty to a count of endangerment and received a 14-day jail sentence.

Feburary 2014 Former Baltimore Ravens running back Ray Rice knocks then-fiancee Janay Palmer unconscious during an altercation in an Atlantic City Casino elevator. NFL Commissioner Roger Goodell initially suspended Rice for two games. However, Rice was released by the Ravens and suspended indefinitely by the league after surveillance footage depicting his assault was made public.

July 2014 Carolina Panthers defensive end Greg Hardy was found guilty of domestic assault after a May incident in which he purportedly choked and threatened girlfriend Nicole Holder. “I was so scared I wanted to die,” Holder said during her testimony. Hardy received 18 months’ probation, but has yet to be disciplined by the NFL.

July 2014

September 2009 San Diego Chargers linebacker Shawne Merriman is arrested under accusations that he choked his girlfriend, reality television star Tila Tequila, during a domestic dispute. The charges against Merriman were dropped due to insufficient evidence and he never received a punishment from the NFL.

2007

Amid public pressure related to the Rice domestic violence saga,Goodell announces sweeping changes to the NFL’s disciplinary policy regarding such cases. Any NFL player or employee found guilty of domestic assault will receive a six-game suspension for a first offense and an indefinite suspension for a second offense.

September 2014 Minnesota Vikings running back Adrian Peterson is indicted on a charge of reckless or negligent injury to a child after he allegedly beat his 4-year-old son with a switch. The Vikings deactivated Peterson and placed him on the exempt/commissioner’s permission list, but the NFL has yet to take any action against him.

November 2014 Rice wins his appeal against the NFL with support from the NFL Players Association. He is immediately reinstated. At press time, he was attempting to sign on with a new team.

2009

2014 2012 July 2012

March 2007

Denver Broncos wide receiver Brandon Marshall is charged with false imprisonment after an altercation with his girlfriend, the first of three domestic violence charges against him. Marshall served a one-game suspension in 2009 and has since become an outspoken critic of domestic violence.

Dallas Cowboys wide receiver Dez Bryant is arrested for domestic assault after allegedly striking his mother in the face during an argument. The NFL enacted a strict guidance program for Bryant, but did not suspend him.

August 2012

Newly signed Miami Dolphins wide receiver Chad Johnson allegedly headbutts Evelyn Lozada, his wife of one month, during a domestic dispute. The Dolphins opted to cut Johnson after his arrest, but he never received a punishment from the NFL. Johnson hasn’t played in the league since.

December 2012

Kansas City Chiefs linebacker Jovan Belcher fatally shoots girlfriend Kasandra Perkins nine times after a heated argument, then commits suicide in front of the franchise’s head coach and general manager. Belcher and Perkins had an infant child. @LIVINGSAFER / LIVINGSAFER.COM / 7

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TECHNOLOGY

Manage Your Health and Wellness from the Palm of Your Hand by Brittany Monbarren

There are a number of health and wellness apps available these days, whether you’re looking to record your daily workout, track your caloric intake or find nutritional assistance. To help you find an app that best suits you, we’ve listed some of the top health and wellness apps on the market, according to Business Insider:

Noom

Fitbit

Noom has a vast array of healthy lifestyle products to help keep you engaged in reaching your fitness goals. In addition to accurately monitoring progress and providing expert advice and analysis, this app utilizes motivational feedback and reminders to assist you in staying on track.

The Fitbit app tracks your daily activity, workouts and health. The app can be used on its own to track basic activity or it can sync with the company’s line of activity trackers and the Aria Smart Scale for a complete record of your daily health and fitness stats.

Fooducate

RunKeeper

This app is a food tracker, but goes beyond just tracking calories. Fooducate is designed to help you lose weight by eating real food. The app can grade the food you eat, explain what’s really inside each product and offers healthier alternatives to better suit your dieting needs.

Whether you’re new to fitness, biking every day or deep into a marathon, the RunKeeper app is the perfect tool to improve and track your fitness goals. Designed to record your daily workouts and weight loss, the app has set workouts to select from or you can create your own. It also syncs with other health and wellness apps, such as MyFitnessPal’s Calorie Counter & Diet.

Calorie Counter & Diet Tracker by MyFitnessPal

Run with Map My Run

This easy-to-use app has the largest food database of any iOS calorie counter, nutritional information and food and exercise data entry. The app lets you track your diet and exercise and sets a daily calorie goal for you to reach, and records your daily calorie intake and exercise.

This app is designed to assist runners, joggers and walkers of all ability levels and ages by tracking workouts and calorie intake, and provides real-time updates via audio alerts. The app has the ability to track your pace, distance, route, elevation and much more.

@LIVINGSAFER / LIVINGSAFER.COM / 9

Gadgets for When You’re Away From Home by Brittany Monbarren

Whether you’re traveling for business or taking a vacation, it’s important that you take into consideration yours and your loved ones health and safety while away from home. We’ve listed a few safety and health gadgets to help you during your next trip away.

Garmin HUD+ Taking a family road trip? Drive to different locations for business? The Garmin HUD+ is a navigation device that boosts safety and helps keep your eyes on the road by projecting travel directions and information onto your windshield for easy viewing while driving. It receives data wirelessly from your smartphone with the free Garmin HUD+ app. This is the perfect device for any road warrior.

www.garmin.com

Satechi USB Portable Humidifier This portable, compact humidifier creates a soothing environment. The Satechi USB-powered Portable Humidifier is a travel-sized gadget that transforms a water bottle into a fully functioning humidifier. All you need is a container of purified water and a USB port.

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Kingston MobileLite Wireless G2 The Kingston MobileLite Wireless G2 is a small, portable device designed to serve triple duty. This gadget can be used as its own Wi-Fi signal and allows you to stream content to different devices at the same time, it’s a battery pack that can charge your smartphone up to 2x from a full battery and it’s also a portable router for up to eight Wi-Fi enabled devices. The perfect device to help you stay charged and connected in case of an emergency.

www.kingston.com

SteriPEN Traveler UV Water Purifier This portable gadget is the perfect tool when on a vacation or business trip and the tap water is questionable. The SteriPEN is a UV water purification system that is proven to be safe and effective by eliminating over 99.9% of bacteria and viruses that cause water-borne illnesses. In 48 seconds, this handheld device can disinfect a half liter (16 oz.) of water, or in 90 seconds a full liter (32 oz.).

www.steripen.com

Satechi Smart Travel Router/ Travel Adapter with USB Port The Satechi Smart Travel Router/Travel Adapter with USB Port is prefect for the world traveler. This gadget fits into four of the most common plug configurations used around the world, allowing it to be used in more than 150 countries. It can function as a router, enabling you to create your own internet and it also includes a USB charging port as well as an AC power port. This is the perfect gadget to help you stay connected around the world.

www.satechi.net

TrakDot Never worry about lost luggage again with this handy tool. Trakdot is designed to track your luggage when traveling by air. The palm-sized tracker fits discreetly into your checked bag and reports its specific location via app, SMS, email or the Trakdot website.

www.trakdot.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 Brain on...

Music by Mark Kitrick

@LIVINGSAFER / LIVINGSAFER.COM / 13

very culture in the world enjoys music on many different occasions. And although much has been written about music that permeates all cultures, neuroscientists are just now beginning to understand how music affects our brains on a physiological level. Do we really need science to tell us that certain types of music can change our moods? For instance, when we work out, study or socialize? Probably not. But, aside from what we personally experience, what are music’s actual physiological ramifications? Here are a few findings, some obvious and some not. Let’s start with a myth buster. Listening to classical music does not increase one’s IQ. For years, people purchased classical music CDs believing in the so-called, “Mozart Effect”—listening to Mozart and Beethoven made babies in utero, young children and even adults smarter. This is not true. Listening to classical music allows the listener to better manipulate and enhance mental shapes for a brief time, about 15 minutes. Other neuro studies indicate that any type of music can have the same effect, including pop, rock, and even nonmusic, such as someone reading a book or poem. The conclusion is that one must enjoy the process and at the same time be engaged. On the more evident side, science has proven that listening to music reduces stress and anxiety. A number of experiments were performed on pre-surgery patients. Half listened to relaxing, calming music—think harp music, for instance—and the other half ingested anti-anxiety medications.

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After measuring bodily reactions, such as cortisol, heart rate, pain levels and blood pressure, the music listeners had far less anxiety, pain and cortisol, all positive responses to music. What brain parts activate when we listen to music? Two sections for sure (as shown by Functional MRIs) the nucleus accumbens and the superior temporal gyrus. The former enhances our ability to form expectations and the latter involves music templates—it is in part a storing house of similar music or sounds so that when we hear music and recognize it from before, we can reference it and enjoy it even more. Moreover, these stimulated brain parts make us better at planning and remembering things, improve our attention span, and allow us to better analyze movement around us. Numerous experiments also demonstrate that music helps people with PTSD, improves sleep quality, releases endorphins that help vascular health, boosts our immune systems, and elevates our state of consciousness allowing both more acuity and mindful meditation. Notably, many of these findings are cross cultural; that is, people from different cultures listening to the same type of music have the same or similar mental and physiological responses. We can achieve measurable mental and physical advantages if we listen to and enjoy music. To help expand and improve our well being, we should explore the vast and incredibly diverse musical universe by playing different styles while engaged in different activities, such as studying, meditating, or when stressed, or trying to sleep, or working out or when having a party. Ultimately, music will expand your universe.

A Link Between Migranes and Parkinson’s Disease? by Jon Lewis ave you ever had a migraine headache? I can tell you from personal experience that there cannot be a much worse feeling. The aura that comes over you is scary. Some people see spots, but for me, I see wavy lines and then get a blind spot on one side. You wonder what’s happening to you. Then, after that feeling subsides, the pain begins. It’s different for most people, but for me, it takes about 30 minutes for the pain to arrive, and it’s off to bed because I cannot do anything else. It is excruciating pain and debilitating. Fortunately, I do not get them very often—maybe four to five times per year, and I have yet to figure out what causes them. Light sensitivity, prescription glasses, stress, caffeine and sinus problems have all been theories, but I have not pinpointed the cause in 25 years. Now, not only do I have to worry about this issue, but I also have to start wondering if Parkinson’s disease is in my future. In fact, according to a new study published in Neurology—and funded by the National Institutes of Health, National Institute on Aging, Icelandic Heart Association and the Icelandic Parliament— there may be a correlation between people who experience migraines in middle age and the development of Parkinson’s disease. Further, this risk doubles for those who experience the aura before the migraine. This study involved 5,620 people aged 33-65 over a 25-year period. Of those, 668 suffered from migraine headaches: 238 without auras and 430 with the aura. After this determination, it was later found

that 19.7% of those with migraines and an aura had symptoms of Parkinson’s, while only 12.6% of those without an aura had symptoms of Parkinson’s. But, it was also determined that 7.5% of those with no headaches had symptoms of Parkinson’s. The problem with this study, as with most studies, is that it is a very small sample, and it is very difficult to correlate the coincidence factor. For example, if the population of the study was much larger, would the rates move to the middle? Either way, the investigators obviously believe there is a relationship between migraines and Parkinson’s. One hypothesis for this is the common issue with dopamine. Study author Ann I. Scher, Ph.D. states, “’A dysfunction in the brain messenger dopamine is common to both Parkinson’s and RLS [Restless Leg Syndrome], and has been hypothesized as a possible cause of migraine for many years.’” Fortunately, for me and for other migraine sufferers, Scher concluded that while there might be an increased risk for Parkinson’s, the risk is still quite low. @LIVINGSAFER / LIVINGSAFER.COM / 15

Do You Know About Sleep Drunkenness? by Craig L. Kelley and Shelly M. White arning after warning is common in todayâ&#x20AC;&#x2122;s media trumpeting the dangers of the distracted driver or walker, or the impaired driver (alcohol or drugs). Certainly these are risky behaviors that can cause injury and endanger lives, but does anyone in the media bring attention to an equally dangerous condition called sleep drunkenness? In a society that idolizes the harried, hard-driving lifestyle, which often leads to shortened sleep cycles or a need for certain medications, exhausted members of humanity likely have no clue what this condition is. However, one out of seven people

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suffer from this sleep-induced inebriationâ&#x20AC;&#x201D;approx. 15% of the population. In a Stanford Universtiy sleep study, researchers found that 8% of the 19,000 study participants experienced sleep drunkenness on a weekly basis, with the risks amplified in anyone with sleep problems (too much or too little), mental health disorders, or depressed, anxious, or stressed feelings. This could be a large percentage of the modern population of developed society on any given day. Often alcohol, drugs and medications, such as antidepressants, will be used in conjunction with such issues and

However, one out of seven people suffer from this sleepinduced inebriation—approx. 15% of the population. their use can increase sleep drunkenness occurrences.

Telltale Signs What are the symptoms of sleep drunkenness, one might ask? Symptoms can include confusion after waking, bizarre behaviors, difficulty thinking clearly, difficulty speaking clearly, acting as if still asleep or in a dream state, or even engaging in alarming or violent behaviors. Oftentimes, the symptomatic state will only last around 15 minutes, but one-third of the participants in the aforementioned Stanford study continued with sleep drunkenness beyond 15 minutes. Examples of what can happen when a person is awake, yet still engaged in the sleep state, go from the benign to the potentially fatal. People may do something like urinating in an inappropriate place or picking up the alarm clock and saying hello, as well as more potentially harmful behaviors such as walking off a ship (yes that really happened) to getting behind the wheel and being involved in a motor vehicle accident. To make matters worse, 9% of those in the Stanford study who suffered sleep drunkenness episodes cited an inability to recall them and 15% wandered beyond their beds during them. So, given the number of people who were able to report episodes, likely due to the benefit of someone they live with, imagine the number of people who are not aware of their sleep inebriated episodes due to accompanying amnesia.

What We Know The researchers at Stanford admit there is still much knowledge to be gained regarding sleep drunkenness. They did find that 71% of the people they were able to find having this condition, also had a sleep disorder. Surprisingly, they found that the medications often taken to combat sleeplessness (hypnotics) were not linked to the condition. They also found that 37% of the people with the condition also had a mental health disorder and that 31% of that participant population used psychotropic drugs for their disorder. They found that only 1% of those they found to have the condition did not relate accompanying mental health or sleep issues. These researchers did not learn, however, whether the condition is in its own category or whether it is attempting to alert one to underlying factors. One professor from Woolcock Institute of Medical Research noted it is interesting that the condition occurs with use of psychotropic drugs, such as those prescribed as anti-depressants,

but not with hypnotic drugs often prescribed for sleep. “We are dishing out more drugs that affect the brain, and when people wake, their brain wiring can be confused,“ he stated. “This is not an area that has had much epidemiological research (sleep drunkenness).”

What to Do So what can one do if sleep drunkenness is suspected? It is important to talk to a medical professional and perhaps undergo sleep studies or other diagnostics. Outside of seeking medical or psychological consults, one can practically work on prevention by doing things to enable sufficient, quality sleep, such as sticking to a regular sleep/wake cycle, even on days off, and refraining from drinking alcohol in the evening hours. More practical things to assist with being able to fall asleep readily and stay asleep includes the avoidance of certain activities before sleep, such as computer use, telephone use, working at home, eating large meals, or engaging in stressful activities, conversations, or relationships. Such activities can be replaced with things such as warm baths, reading books (not e-readers), practicing yoga, listening to relaxing music, and utilizing aromatherapy. If the risks and symptoms leading to sleep drunkenness episodes are not acknowledged and combated, an individual, loved one of an individual, or other innocent bystanders could be harmed in some way by sleep inebriated behaviors. @LIVINGSAFER / LIVINGSAFER.COM / 17

Photo courtesy of safewander.com

Teen Invents Protective Gear for Alzheimer’s Patients by Ivy Grimes 15-year-old contestant in the 2014 Google Science Fair has invented a sensor designed to detect when an Alzheimer’s patient gets up and begins to walk around without assistance. Kenneth Shinozuka’s inspiration came from his Alzheimer’s-afflicted grandfather, who was escaping from bed at night and injuring himself while the rest of his family slept. The device is attached to the senior’s sock or directly to the foot; it detects pressure when the Alzheimer’s patient begins to walk around. The sensor then triggers an alarm on the smartphone of the nurse, home health aide or loved one responsible for the patient’s care. Shinozuka’s description of his product cites an impressive success story—over a six-month period, the sensor accurately detected all 437 of his grandfather’s attempts to wander out of bed within one second of his feet hitting the floor. This personal example from Shinozuka illustrates the stressors of caring for someone with Alzheimer’s, due to the near-constant potential for injury. At 437 attempts to leave his bed in six months, that is well over twice a night when the patient got out of bed unattended. In fact, one sign that a loved one may be developing Alzheimer’s disease is that he or she begins to get lost. Alzheimer’s patients’ confusion can lead them to wander, which creates the dangerous potential for patients to walk into the street or to fall and injure themselves without anyone’s knowledge.

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According to the Centers for Disease Control and Prevention (CDC), as many as 5 million Americans are living with Alzheimer’s disease, and that number is expected to rise to 14 million by 2050. As the numbers of those living with the disease increases, inventors like Shinozuka will continue to find ways to improve patients’ lives. A variety of other devices to monitor Alzheimer’s patients are available for purchase, including sensors on the patients’ doors, motion-sensing devices to detect movement within the home, and even GPS shoes through which you can track your loved one’s whereabouts online. These devices are particularly useful for those who have been recently diagnosed with Alzheimer’s who still want to live alone and care for themselves. Shinozuka’s invention has the potential to change the lives of Alzheimer’s patients at multiple stages of the disease. This device could be used not only in the home, but also in assisted-living facilities and nursing homes to offer an added layer of protection for patients who are prone to wander in the middle of the night. As research expands our understanding of Alzheimer’s disease and creates improved prognosis for the disease, new technology will continue to help Alzheimer’s patients enjoy fuller, richer lives in spite of the diagnosis. With inventions such as Shinozuka’s, Alzheimer’s patients have the potential to enjoy as much independence as possible, while still allowing their caretakers to make sure they are safe.

Can Running 5 Minutes a Day Really Prevent Heart Disease? by Lily Grace

recent study published in the Journal of the American College of Cardiology shows that just a few minutes of running a day—regardless of pace—can be heart healthy, reaping tremendous benefits. “Our study showed that only fairly small doses of running were needed to produce these profound benefits,” said Carl Lavie, M.D., the John Ochsner Heart and Vascular Institute, New Orleans. Lavie and colleagues followed 55,000 adults, between the ages of 18 and 100, for 15 years. They found runners on average lived three years longer than others. Just five minutes of running a day reduced the risk of dying from heart disease. This bite-sized chunk of exercise might be perfect for people who find it difficult to get moving. “By telling them that even five to 10 minutes can make a difference, I think they’re likely to start, give it a go and see if they can increase from there,” said Dan Simon, M.D., University Hospitals Case Medical Center, Cleveland, Ohio. Compared to nonrunners, those who ran had a 30% lower risk of death from all causes and a 45% lower risk of death from cardiovascular disease, investigators found. In fact, runners on average lived three years longer than those who did not hit the pavement. When data was broken down by age, sex, body mass index, and smoking and alcohol use, the benefits were

still the same. What’s more, the speed and frequency of a person’s running routine did not make a huge difference. The data showed novice runners who ran less than 51 minutes, fewer than six miles, slower than 6 miles per hour, or only one or two times per week still had a lower risk of dying than those who did not put on running shoes. Lead author D.C. Lee, an assistant professor at Iowa State University’s kinesiology department in Ames, Iowa, said the researchers found runners who ran less than an hour per week have the “same mortality benefits compared to runners who ran more than three hours per week.” So more may not be better. “It’s been shown that after a certain amount of running over a certain period of time, the benefits seem to wane,” said Levy. “We aren’t quite sure why.” One thing researchers did find was that consistency was key. Participants who ran consistently over a period of six years or more gained the most benefits, with a 29% lower risk of death for any reason and 50% lower risk of death from heart disease or stroke. “Since time is one of the strongest barriers to participate in physical activity, the study may motivate more people to start running and continue to run as an attainable health goal for mortality benefits,” Lee said. @LIVINGSAFER / LIVINGSAFER.COM / 19

Steps to More Workout Intensity by Jim Edward

By now you’ve probably heard all the mumbles about how you should switch up your exercise routine every now and again—and the mumbles are right. Even so, it can still be difficult to adopt and stick with a new exercise routine. The solution: A proactive plan of

action that injects new life into a boring workout routine. Here are 13 techniques, according to greatist.com, that can help anyone break through a fitness plateau and find satisfaction in a challenging new exercise regimen.

Watch the clock. Workouts often suffer from too much time spent chit-chatting and too many trips to the water fountain. Research shows short, intense workouts offer the best results, so grab a stopwatch and use it to tell you when it's time to work and time to rest. Also remember to pack your water bottle so that you can stay hydrated with zero travel time. For a killer workout pace, try allowing just 60 seconds of rest between each set to add a cardiovascular element to the workout. This increases fat-burning while packing on lean muscle.

act might go a long way. Exercises that require balance stimulate more muscle recruitment, specifically core muscles, than the same exercise done in a stable position. This is rather intuitive: Is a squat standing on the floor as challenging as one standing on a wobble board? Of course not. The good news is most stable exercises can easily be geared up by adding a BOSU or stability ball (just be sure proper form is never compromised).

Superset strength and cardio. People often think of strength training and cardio exercise as two separate beasts, but this doesn't have to be the case. Adding a cardio interval such as jumping rope, or 20-second sprints will rev the metabolism while still allowing for added strength .

Strike a pose. Striking a strength training pose may be the remedy for a stagnant workout routine. Contracting a muscle and holding it in a flexed position (aka isometric exercise or static holds) provide strength and endurance benefits that can’t be achieved through traditional isotonic exercises (i.e. lifts that are in constant motion). Test it out with a stability ball wall squat that will engage the thighs and glutes. Start with a goal of 30-seconds and work towards holding this static position for longer periods of time as strength and muscular endurance improve.

Skip the machines. While exercise machines do make resistance training user-friendly, they simply do not get the job done like free-weight exercises. Lifting with free weights will incorporate more stabilizing muscles and therefore burn more calories than their weight machine counterparts. The same can be said for body weight exercises, which can be more effective for core strengthening and calorie-burning than workouts done on machines.

Add instability. A good workout doesn't need to look like a performance from Cirque du Soleil, but a little balancing

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Train one side at a time. Can’t help but favor your dominant side? Using exercises 6 that force each arm or leg to work independently will help balance muscular development and equalize strength. A pistol squat or single-arm push-up are great examples that also strengthen the core. Work towards performing sets of 10 reps per side for each exercise. Get explosive. Old school bodybuilders fed their muscles a diet of slow, heavy lifts to build bulk and strength. Now research shows explosive movements, such as box jumps, kettlebell swings, and plyometric push-ups can achieve a greater response from something called fast-twitch muscles (the ones used during quick, powerful movements). Bonus: Fasttwitch fibers have greater potential for growth when compared to slowtwitch fibers.

Find a partner. People who have an exercise partner are more likely to get active and stay active than those doing it on their own. Finding a workout buddy instantly increases the accountability factor and provides increased motivation to work harder during an exercise session. Plus, exercising with others is a lot more fun!

Make it social. Not sure the world really needs to hear the details of your exercise goals or weight-loss targets? Apparently it does! Research shows that social support gained through vocalizing health and fitness goals increases the likelihood of those goals being achieved. So make a few goals public with friends, family, or anyone else who will listen, and then get it done! Posting specific goals on social media outlets enlists hundreds, if not thousands, of instant accountability partners. Try slacking in a workout when the “Twittersphere” is waiting to hear the results!

Add resistance. Get ready for some pretty heavy stuff: A recent study showed that exercisers who lifted a heavy weight for just 8 reps burned double the calories of those lifting lighter weights for 15 reps. Try implementing this rule of thumb: Keep adding weight (in small 2-5 lb increments) to an exercise until achieving three sets of 10 reps becomes very challenging (as in almost impossible to squeeze out the final rep!). Practice with that weight until 10 reps becomes too doable and then add a few more pounds of resistance.

Complete the circuit. Quickly moving from one exercise right into the next is a great way to create a time-efficient, cardio-focused workout. When setting up a circuit, just be sure to slot exercises that target different muscle groups back-to-back to avoid burnout. For example, perform squats before a chest press, and then a deadlift followed by a plank. This gives each muscle group enough time to recover while the next body part is targeted.

Quickly moving from one exercise right into the next is a great way to create a time-efficient, cardiofocused workout.

Aim for failure. Failure occurs when a muscle is so spent it can’t complete one more repetition of an exercise (while maintaining proper form). Read: The muscles actually fail to contract any more. Good news is, the struggle is well worth the effort. Research suggests training to failure can increase strength and improve the body's ability to build lean muscle. One way to reach failure is through super-slow movements using relatively light resistance. Slowing down the tempo of each rep causes greater muscle contractions and has been shown to increase strength gains. Think about taking 10 seconds to complete a single push-up for 10 seconds. (Beginners: Be sure to try this one with a trainer first to ensure proper safety!)

Write it down. Remembering every exercise performed, every repetition accomplished, and every weight selected during a previous workout is nearly impossible. Without a record of past workouts it’s also difficult to see measureable progress. Using a workout journal or fitness app provides motivation to rock every workout. “Do more, or do it better” becomes an achievable goal.

@LIVINGSAFER / LIVINGSAFER.COM / 21

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

LIFESTYLE

Study:

Kids on Apps 3+ Hours a Day by Kelsey Williams

@LIVINGSAFER / LIVINGSAFER.COM / 23

f you have walked down the aisle of a grocery store, stopped at a coffee shop for a latte or endured the dreaded wait at the dentist office, you may have noticed modern kids are glued to smart technology. In fact, kids are so wedded to these devices, that it is very common to see two to three kids together, each with their eyes glued to the screen and not interacting with each other. Whether the device of choice is a laptop, smartphone or tablet, kids’ have unprecedented access to screen time. A 2014 study commissioned by DinnerTime, an app owned by ZeroDesktop found that the average child with access to a smartphone or tablet spends more than three hours a day on apps.

Apps: Entertainment at Your Finger Tips Apps, shortened form of the word applications, are programs that run on computers, tablets and smartphones including games, video players, social media, reading material, music and educations supplements. Laptops, tablets and smartphones have made apps portable, meaning kids can access them anywhere from the breakfast table, to the school bus, to the classroom, to lunch and the bedroom.

The Hard Truth The average touchscreen enabled child is spending 21 hours a week, 3.5 days a month or 6.5 weeks a year on apps—the equivalent of a part-time job. This dedication to connectivity, however, is not without direct cost to a child’s health, especially since most apps require the user to remain sedentary. Due to the link between sedentary activities such as playing with apps and rising obesity statistics, the U.S. Department of Health and Human Services’ Office of Adolescent Health has issued a statement that adolescents should be limited to two

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hours per day of screen time. The overuse of apps has also been linked to a multitude of other problems, including sleep disruption, depression, poor eating choices and academic problems. The development of needed social skills can suffer as kids interact with each other more and more through the use of a smart device as opposed to good old face-to-face verbal communication.

A Solution? Unfortunately, the use of apps by children is not as black and white as parents may wish it to be. For example, although apps can contribute to academic decline, they can also act as portable study tools and hands-on learning opportunities to help kids get ahead in school. Technological literacy is also an important skill that is necessary for kids as they enter the workforce. Proving abstinence from apps and smart technology may not be the best option either. The key to a successful plan for tackling the overuse of smart technology is accepting that there is not a one-size-fitsall approach for every child. Each family needs to assess their child’s unique relationship with technology and use incentives or disciplines to encourage a balance between the real world and the world behind the glass screen. Some practical tips include limiting the time your child is allowed to use his or her device to a reasonable amount of time each day. Parents should also limit our time on smart devices. Similarly, carve out some time each day, preferably, around dinnertime, to have face-to-face conversations with your kids so they come to appreciate such communications. Apps are a part of life for many modern children. However, with encouragement and support from parents, kids can learn to use apps responsibly and create a life-technology balance to propel lives.

Plastic Surgery: Trends to Watch by Lily Grace

s the economy continues to improve, more Americans are making the decision to get a little nip and/or tuck. “We expect the interest in cosmetic procedures— both surgical and non-surgical—to continue to climb in 2015 due to the improving economy, increased consumer awareness and a growing comfort level with the safety of cosmetic treatments,” says Stephen Park, M.D., facial plastic surgeon and president of the American Academy of Facial Plastic and Reconstructive Surgery (AAFPRS). The stigma of getting a little work done is so last decade. Here’s what else we can anticipate in facial plastic surgery in 2015:

BLURRED LINES — The line between cosmetic and reconstructive facial plastic surgery will fade. “Today someone who wants a rhinoplasty for functional reasons may also desire a cosmetic benefit, and people who opt for the procedure to correct a bump or another concern also want to breathe better,” says Park. IT’S ALL ABOUT THE COMBINATION — In 2015, one plus one will equal five or more as facial plastic surgeons learn that stacking procedures—whether fillers plus neurotoxins to smooth wrinkles or laser-assisted drug delivery to ensure that an active ingredient effectively reaches its target tissue—can exponentially increase the benefits of individual stand alone therapies.

BRIGHT EYES — Advances in rejuvenating the delicate eyelid area are exploding. Procedures to brighten aging eyes and rehabilitate lower eyelid bags and crepey skin will soar in 2015. For patients wishing to avoid surgery, there is a myriad of non-surgical treatments that can also be effective in this area. FAT STILL PHAT — Fat grafting will continue to be the biggest game in 2015 thanks to refinements in harvesting techniques as well as more reliable, reproducible results with or without facial surgery. THE SMALL STUFF — Facial plastic surgeons are seeing more patients asking for little tweaks that can have a big impact on their overall appearance and self esteem. For example, earlobe reduction, injecting fillers into creases in front of the ears and into the hollows of the face such as the temples and jawline, using energy based devices to remove moles and birthmarks, lifting the upper lip through hidden incisions under the nostrils, as well as soft lifts using resorbable suture material to gently lift up sagging cheeks, brows and jowls. COMING SOON TO A SYRINGE NEAR YOU — While no one knows exactly when the FDA will act, many facial plastic surgeons are bullish about a new fat-melting injection to help reduce the appearance of double chins, as well as a new topical form of BOTOX.

SMILE, YOU’RE STILL ON FACEBOOK — The selfie trend shows no sign of expiring soon. Growing numbers of teens to seniors are seeing themselves all over social media, and are more cognizant of their appearance on these networks. Expect an uptick in requests for rhinoplasty, eyelid rejuvenation and neck contouring and other facial plastic surgery procedures based on these images and the social media era. ON GOLDEN POND — Seventy is the new 50 and there is nothing stopping today’s active seniors from looking as young as they feel and act. “It is increasingly common for women and men in their 60s and 70s to seek out the expertise of facial plastic surgeons to maintain a youthful appearance. As less invasive techniques continue to evolve, coupled with people living better and longer, there is really no maximum age for cosmetic procedures anymore,” said Park. @LIVINGSAFER / LIVINGSAFER.COM / 25

start your team at marchforbabies.org

ÂŠ 2012 March of Dimes Foundation

@LIVINGSAFER / LIVINGSAFER.COM / 26

How to Handle

Public Anxiety by Stephanie Andre

hen my son was born, I suddenly had this intense fear of crowds. I thought that maybe someone would try to take him from me or that he’d be injured. Eventually, I learned how to cope with it. These days, I’m fine, but I also recognize I’m one of the lucky ones. Many people avoid big crowds. They deal with the feeling of being trapped along with the noise and sensory overload. This, in turn, builds to panic attacks and increased anxiety. In some cases, panic disorder is linked to agoraphobia—the fear and avoidance of public places. The problem may have started when a person had a panic attack in a certain place, or type of place. He or she may then become afraid the panic will return if going to that place or that type of place again. To combat against agoraphobia, here are some coping tactics:

situations that are not too threatening, a therapist might arrange for you to practice surviving social encounters. Sometimes, a friend, relative, or other trusted person might be asked to observe what actually happens. For example, a social phobic may be convinced that everyone in the room will stare at a trembling hand. The observer can report that this doesn’t happen.

MEDICATION. As with other severe phobias or panic attacks, the doctor may prescribe medication. This may be given for just a short time, as people learn ways to get comfortable in situations that have been difficult.

SOCIAL SKILLS. You can take classes or receive specific training to help you overcome fears such as public speaking or making good eye contact. Ask your doctor about assertiveness training or learning positive body language.

EXPOSURE THERAPY. Starting with

SELF ANALYSIS. When in an awkward or

DIARY. Keep a diary of your thoughts as you go through the day. Sometimes recording your thoughts and what you imagine other people may be saying at the time will help you develop a new perspective. SCRIPTING. You can prepare, in advance, a script or some responses to use when placed in an awkward situation—it will help make those situations less threatening.

threatening situation, find time to stop and analyze the situation and learn from that analysis. You may find that others were not really laughing at you or that the threat was not actual. You may, upon reflection, decide that the person you thought was staring at you may have been admiring your outfit or your smile. SEEK PROFESSIONAL HELP. Too many people feel that seeking help from a psychiatrist or therapist is a sign of weakness or feel they “are crazy.” Having an anxiety disorder or a phobia is not a mental illness—to the contrary, these conditions are generally treated successfully. Just make sure that you find someone with whom you are comfortable. GROUP THERAPY. An alternative is Group Therapy, which has the advantage of generally being less expensive. There is also the benefit of having several other people who can offer one another help. In a group, you will typically find many who experience the exact same things as you and you can learn from them. @LIVINGSAFER / LIVINGSAFER.COM / 27

Hit and Runs on the Rise: How to Protect Yourself from a Growing Problem by Thomas D. Penfield it seems like more and more fatal hit and run stories are appearing in your news feed, you’re not imagining it. According to USA Today, hit and run crashes—and fatalities—are on the increase in this country. The story cites data from the National Highway Traffic Safety Administration, which shows that fatal hit-and-run crashes is trending upward, from 1,274 in 2009, to 1,393 in 2010, to 1,449 in 2011, the most recent year statistic were released. Underscoring the problem, the sharp 13.7% increase in hit and runs comes at a time when traffic accidents overall are on the decrease—from 33,883 in 2009 to 32,367 in 2011. Even more alarming, one in five pedestrians killed on America's roadways is the victim of a hit-and-run crash.

Why the Surge? One reason is the increasing number of uninsured motorists and their tendency to flee the scene of an accident. For example, even though it is illegal in California to drive 28 / LIVING SAFER / VOL 6 ED 3

without insurance, the Insurance Research Council (IRC) reports that 25% of drivers in the state are not insured. On a national level, the IRC report estimates that there are nearly 30 million uninsured motorists in the U.S.—approximately 1 in 8 drivers. Insurance Journal reports that some of the most densely populated states have the largest numbers of uninsured motorists among them California (4.1 million), Texas (1.6 million), Ohio (1.3 million) and Tennessee (1.2 million). The numbers of uninsured drivers spiked at the peak of the recession in 2008, but remains high. Not surprisingly, the first thing consumers tend to cut out when times are tough is insurance. The growing population of undocumented drivers is also fueling this growing problem—especially in border states. According to the Center for Immigration Studies, immigrants—both legal and illegal—now comprise 13.1% of the population. Unfortunately, undocumented drivers—those here illegally—cannot get a driver’s license and, therefore, are unable to get insurance, even if they wanted to.

The numbers of uninsured drivers spiked at the peak of the recession in 2008, but remains high. Not surprisingly, the first thing consumers tend to cut out when times are tough is insurance. Another reason for the sharp increase in hit and runs is the fear of increasingly strict Driving Under the Influence (DUI) penalties. Data from the AAA Foundation for Traffic Safety reveals that about 1 in 5 of all pedestrian fatalities are hit-and-runs, with alcohol playing a role in 60% of these. "Drivers are more likely to run if they feel there is a reason to do so,” said Sara Solnick, chairwoman of the Department of Economics at the University of Vermont, who has researched hit-and-runs. “They're more likely to have high blood-alcohol content, or they're driving without a license, or they're very young drivers.”

What Should a Victim of a Hit and Run Do? If you are the victim of a hit and run, there are several crucial things to do: »» Call the police. Once they arrive they will assess the situation and write an accident report. »» Assess your medical condition. Determine if you are injured and need help. If you are able to do so, call 911 on your cellphone or try to attract the attention of a passing driver who may be able to assist. »» Write down the details. Jot down the color of the car, any license plate number or letters you can recall and any information about the driver—are all important. »» Ask for the names and addresses of any witnesses. They may be able to help you if the hit and run driver is identified. »» Contact your insurance company. If the hit and run driver cannot be found, you may be entitled to coverage. In the event you are able to identify the person who hit you, you should be able to retrieve their insurance information and file a claim with their auto insurance company. You can try to get your money through an attorney and the court system. If you are unable to identify the person who hit you, or if that person does not carry enough insurance to cover your costs, you can file a claim with your own auto insurance company. Your insurance company owes you a duty of good faith and fair dealing in working with you on your loss. Although you are not entitled to a jury trial, you are entitled to arbitrate any disputes. This process is relatively fast and inexpensive.

Protect Yourself An uninsured driver is one with no insurance, insurance that does not meet state-mandated minimum requirements, or whose insurance company denied their claim. An underinsured driver is just that—one who met minimum legal financial responsibility requirements, but whose payment limits do not cover all damages. If you are involved in a hit-and-run accident, you will be much better off financially if you carry sufficient uninsured or underinsured motorist (UM/UIM) coverage—which should entitle

you to ample protection by your insurance company. Coverage requirements depend on the state. Some require the purchase of UM/UIM coverage, but a majority do not. The states that mandate that drivers purchase both uninsured motorist and underinsured motorist protection include Connecticut, Kansas, Maine, Maryland, Minnesota, Nebraska, New Hampshire, New Jersey, North Dakota, South Dakota, Vermont and Virginia. A small number of states require you only buy uninsured motorist coverage, among them: District of Columbia, Illinois, Massachusetts, Missouri, New York, North Carolina (if you buy only required minimum liability), South Carolina, West Virginia and Wisconsin. Other states require that you are offered these coverages, but you do not have to accept them. In California, for example, you must sign a waiver acknowledging the coverage was offered if you choose to decline it. If it is economically viable, consider purchasing the maximum amount of UM coverage so you are financially protected. There are different minimums in each state. As an example, in California, the minimum insurance coverage required for injuries to others is referred to as “15-30-5.” This means $15,000 is the amount of physical injury liability protection required on a “per person” basis; $30,000 is the total in the event of multiple injured parties; and $5,000 is the coverage if any property was damaged in that accident. This coverage protects only the other people to whom the policyholder may be liable for causing injuries or property damage. Considering the exorbitant cost of health care and vehicle repair costs, these amounts are rarely sufficient. If protection limits are exceeded, the policyholder can be held personally responsible for unpaid damages, so it is better to carry higher limits than the “minimum” requirements. While protecting your personal assets with sufficient insurance for injuries to others is certainly a worthwhile goal, don’t forget to protect yourself as well with uninsured motorist coverage. Again, alternatives for uninsured motorist coverage vary—each state may have different coverage options, available limits and mandatory requirements. In most cases, UM coverage is relatively inexpensive, and the benefit provided by its cost far outweighs the potential financial damage that can be sustained. Is it worth paying say, $100 per year for the peace of mind that comes from protecting yourself with $1 million in UM coverage? For most people, the answer would be yes. Check with your insurance company what the exact additional cost would be, as it will vary for each person—and state. In any event, act preemptively and protect yourself from a financial crisis that can result from an uninsured/underinsured driver and/or the hit and run scenario. With hit-and-run accidents on the rise, it is more important than ever to be aware of the dangers—and be well protected. @LIVINGSAFER / LIVINGSAFER.COM / 29

Use Dawn to Make Your Life Simpler, Safer by Jim Edwards

ou may not know it yet, but like MacGyver, your Original Blue Dawn can fix just about anything. From killing bugs to helping with your poison ivy, there’s little this $1.29 product can’t handle. See below for more Dawn trickery.

SAVING WILDLIFE — Ever wonder why Dawn Dishwashing Liquid is the wildlife cleaner of choice after an oil spill? According to the International Bird Rescue Research Center, Dawn effectively removes grease but does not cause harm to the skin of the birds. It’s also biodegradable and contains no phosphates. BUBBLES — According to Bubbles.org, Dawn dishwashing liquid makes great homemade bubbles. Here is the Giant Bubble Recipe used in bubble makers at many children’s museums: 1/2 cup Ultra Dawn 1/2 gallon warm water 1 tablespoon glycerin (available at any drug store) OR White Karo syrup works too! Stir gently. Skim the foam off the top of the solution (too much foam breaks down the bubbles). Dip bubble wand and get ready for some good, clean fun! GREASY HAIR PROBLEMS — Like Vaseline and baby oil rubbed into their 30 / LIVING SAFER / VOL 6 ED 3

hair! Dawn is mild enough to use on their hair and strong enough to remove the most stubborn grease. HAIR PRODUCT BUILDUP — Once a month, use original Dawn as you would shampoo. It will remove excess oil from your hair and scalp and strip away any build-up of styling products without any damage. Perform this once a month and you won’t have to buy expensive salon products that do the same thing. MANICURE SECRET — Soak fingers in full-strength blue Dawn. It makes the cuticles soft and easy to work with. And it removes the natural oil from the fingernails, which allows the polish to adhere very well.

bottle with the solution. Spritz and wipe as you would with any window cleaner. PETS AND PESTS — Use it to bathe the dogs. It kills fleas on contact and is much cheaper than expensive dog shampoos.

REPEL HOUSEPLANT INSECTS — A safe, effective way to repel insects from your houseplants, including aphids, spider mites and bugs. Put a drop of Dawn Dishwashing Liquid in a spray bottle, fill the rest of the bottle with water, shake well, and mist your household plants with the soapy water.

CLEAN AUTOMOTIVE TOOLS — After you have finished your automotive repair project, soak your dirty tools in Dawn before you put them away to remove all the oil and grime. Dawn also helps prevent rust from forming on the tools.

CLEAN YOUR WINDOWS — Try this recipe from Merry Maids: mix 3 drops Dawn in 1 gallon water and fill a spray

ICE PACK — Partially fill a strong zip-type sandwich bag with Dawn dishwashing liquid, close and freeze. The liquid soap stays cold much longer and it can be

From killing bugs to helping with your poison ivy, there’s little this $1.29 product can’t handle.

refrozen many times. It will conform to the place you need an ice pack. TUB AND SHOWER CLEANER — Take a spray bottle and fill it halfway with white vinegar. Heat in the microwave. Fill the rest of the way with blue Dawn. Put lid on and shake to mix well. Spray on your tub and shower walls. Allow to sit for a few minutes and rinse away. It will totally melt all the gunk, slime, sludge and other stuff that builds up including a bathtub ring. REPEL ANTS — Spray countertops, cupboards and any other area where you see ants with a solution of Dawn and water. Wipe dry. The slight residue of Dawn that remains will not be a problem at all for kids or pets, but ants hate it. Should you see a trail of ants, go ahead and hit them with the Dawn spray. STRIPPING CLOTH DIAPERS — Add a squirt or two of original Dawn dish soap to your washer and run a hot wash, then rinse until there are no more bubbles. Dawn is a degreasing agent and helps stripping by removing oily residue. Be sure to rinse, rinse, rinse until the water runs clear.

driveway, you can use the kitty litter method to clean up the excess oil and then use a scrub broom and a solution of biodegradable Dawn dishwashing detergent and warm water to safely and effectively remove excess motor oil from the pavement. OILY SKIN — Dawn makes a great facial cleanser for oily skin. A drop or two combined with warm water will do the trick. PAINT OR GREASE REMOVER FOR HANDS — Dawn combined with corn oil makes for the perfect paint or grease remover. Simply combine a little bit of both in your hands then rub it over affected areas. The corn oil and the dishwashing liquid both help to dissolve the grease and paint – yet leave skin soft, unlike harsher paint removers. CLEANING THE KIDDIE POOL — Plastic wading pools can get very gunky, very fast. Dump the water, then scrub the pool with Dawn and a sponge. More potent cleaners like bleach will weaken and dry out the plastic in the sun.

UNCLOGGING TOILETS — A cup of Dawn detergent poured into a clogged toilet allowed to sit for 15 minutes and then followed with a bucket of hot water poured from waist height will clear out the toilet.

MULTIPURPOSE CLEANER — Merry Maids recommends using a drop of Dawn in water to clean ceramic tile and no-wax/ linoleum floors. You can also use the spray on:

POISON IVY — Poison ivy spreads through the spread of the oil within the blisters. Washing the affected area with Dawn, especially on children who keep scratching the blister’s open, helps dry up the fluid, and keep it from spreading.

• Woodwork, e.g., baseboards, shelves, and wainscoting. (Dry as you go–wood doesn’t like prolonged contact with water.)

DRIVEWAY CLEANER — If you have gasoline or motor oil stains on your

• Bathroom and kitchen counters and sinks.

• Tubs and toilet seats. LAUNDRY PRE-TREATER FOR OILY STAINS — For oil-based stains such as lipstick, grease, butter, motor oil, cooking

oil, and some pen inks, simply apply some Dawn dishwashing liquid directly to the stain and scrub with a small brush or toothbrush until the oil is removed, and then launder as usual. NON-TOXIC LUBRICANT — Sliding glass doors, door knobs, hinges etc. It lasts much longer than any aerosol type spray that I have tried. And Its non-toxic! It does a great job of cleaning the parts that its lubricating as well! SIDEWALK DE-ICER — For icy steps and sidewalks in freezing temperatures, mix 1 teaspoon of Dawn dishwashing liquid, 1 tablespoon of rubbing alcohol, and 1/2 gallon hot/warm water and pour over walkways. They won’t refreeze. No more salt eating at the concrete in your sidewalks POOL CLEANING — Squirt Dawn down the middle of the pool and all of the dirt, suntan lotion, etc. will move to the edges of the pool for easy clean up! And it makes the pools sparkle. EYEGLASS DEFOGGER — Simply rub a small drop of Dawn on eyeglass lenses, and wipe clean. It will leave a very thin film that will prevent them from fogging up. SHOWER FLOORS — Cover greasy footprints on shower floors with a coating of Dawn; let sit overnight. Scrub away the gunk in the morning with a stiff brush. APHID CONTROL ON FRUIT TREES — Mix two tablespoons Dawn to a gallon of water and put in your sprayer. Try to get spray both sides of the leaves, branches and the tree trunks. Let sit for about 15 minutes and then rinse the trees thoroughly.

@LIVINGSAFER / LIVINGSAFER.COM / 31

Location, Location, Location Where You Live Matters for Your Health by Bret Hanna ocation is important in areas other than real estate; where you live in the United States matters from a personal health perspective. According to environmental epidemiology research, there are a number of factors that can have an impact on the health of local residents. The impacts are not all negative, but many of them are. Research results suggest that exposure to electromagnetic fields, UV light, second-hand smoke, air pollution and fine air particulates, can have a negative impact on the health of those who live in areas where those environmental factors are present. Specifically, researchers have found a correlation between higher exposures to UV light and rates of squamous cell carcinoma in local populations. Also, the higher the exposure to fine air particulates, the higher the incidences of a variety of cancers, coronary heart disease, renal failure, cognitive issues and overall mortality in the local populations. Oddly, research also suggests that there is a correlation between living near busy roads and a higher incidence of diabetes and rheumatoid arthritis. As far as the positive goes, those who live in high density population centers typically are more height and weight proportionate than those who live in rural areas. It is believed that this is the result of more walking and less driving. Also, there are certain environmental factors one can take into account when choosing a place to live. One factor

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is exposure to artificial light. Light helps the body regulate hormonal functions and the amount of exposure impacts sleep patterns and sexual function. Avoiding excessive exposure to artificial light and maximizing exposure to natural light will improve function in all of these areas. Another factor is the range of temperatures where you live. Changes in temperature can also impact hormone function, as well as other bodily processes. Pay attention to temperature changes and any impacts they may have on your body so you can determine an optimal temperature range for you and then attempt to create that temperature environment where you live, work and play. The same goes for humidity. Pay attention to whether your body physically responds better to humid climates versus a hot, dry climate. Once you have a handle on that, you replicate the optimal humidity in your indoor spaces even if you canâ&#x20AC;&#x2122;t move to a more optimal climate. The same is true for altitude. Some people fare better physically at higher elevations, such as in the mountains, and others fare better at elevations closer to sea level. Spend some time at different elevations and figure out what is best for you. Then try to plan your leisure activities accordingly, even if you canâ&#x20AC;&#x2122;t live at the ideal elevation for you. In addition to being more conscious of how environmental factors impact your health, there are resources available to communities to assist them with making decisions to maximize the healthy aspects of the communities in which they live.

For example, the Centers for Disease Control and Prevention (CDC) offers a healthy community living checklist that is a great conversation starter: Health starts where you live, learn, work, and play I want more options to help me be physically active. Sidewalks Bike lanes Parks/trails/open spaces Daily activities within walking and biking distance Other:________________________________________________________________ I want to have healthier and more affordable food choices. Community gardens Farmers market Healthier food choices in grocery stores Fewer liquor/fast food/convenience stores Other:________________________________________________________________ I want to be able to go where I need to go in my community more easily without a car. Better access to public transportation Easier to bike and walk to my daily activities Other:________________________________________________________________ I want to feel safer in my community. More street lighting Well-marked crosswalks and bike lanes Reduce vehicle speeding on residential streets Create opportunities to get more â&#x20AC;&#x153;eyes on the streetâ&#x20AC;? day and night Other:________________________________________________________________ I want to have more chances to get to know my neighbors. Pleasant public spaces to gather Other:________________________________________________________________ I want my community to be a good place for all people to live regardless of age, abilities, or income. Housing available for all income levels and types of households Easy for people to get around regardless of abilities Other:________________________________________________________________ I want to live in a clean environment. Reduce air and noise pollution from sources like freeways Clean water supply and proper sewage facilities Soil that is free of toxins from past uses Other:________________________________________________________________ There a number of other resources available to encourage healthy living, but the key is to take stock of your surroundings, assess the impacts of those surroundings on your health, and then strive to make positive changes where you can in light of those impacts.

@LIVINGSAFER / LIVINGSAFER.COM / 33

COVER

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From Kale to Quinoa, We Discuss and Debunk by Stephanie Andre Tell me if you’ve heard these buzzwords and/or catchphrases: Paleo. Gluten sensitivity. Vitamix. Farm to table. What about kale, chia seeds, quinoa—really, quinoa? How can this become the next big thing when most of us can’t even pronounce it? A food explosion of epic proportions can happen in an instant. You are now supposed to want a food you never even knew existed. Before you can say “hold the gluten,” every health article you read and every health nut you know is posting recipes for delicious “green” smoothies—extra chia seeds, please!—and buckwheat pancakes. Now, don’t get me wrong; you don’t want to be unhealthy. No one is suggesting that you run out and consume fast food three times a day. However, before you buy into the hype, do your research and take a closer look at what’s best for you. Food trends come and go, but truly healthy living never goes out of style. Perhaps this is as much a hope as a trend, but unfortunately healthy living remains a counterculture today. The public is growing more concerned with nutrition and exercise, yet two-thirds of Americans are still overweight or obese. This is partly because being healthy is hard, and often inconvenient and expensive. In this issue’s cover story, we talk food trends for 2015, the latest in fitness frenzy and why stress controls your diet as much as anything else.

The public is growing more concerned with nutrition and exercise, yet two-thirds of Americans are still overweight or obese. This is partly because being healthy is hard, and often inconvenient and expensive.

@LIVINGSAFER / LIVINGSAFER.COM / 35

Spotting the Trends Despite the simple thought process you may think goes into forecasting the year ahead, figuring out where food is trending is actually quite a science: a mix of consumer data, demographic patterns and other factors as well, according to Kara Nielsen, culinary director at Sterling-Rice Group. “We took into consideration the consumer landscape, the food landscape, the market and channels for specific foods, and understanding where growth is going to come from,” Nielsen told CBS News. Many trend forecasters are in agreement on several accounts: aging baby boomers are increasingly focused on their health; farmto-table is alive and well and there is continued growth of Asian and Latino communities with their own strong culinary traditions.

All Natural While Americans for some time were bent on “zero-calorie” sweeteners and “low-cal” foods, these days, they’re looking for anything and everything that can be grown. They want foods that are more “au natural.” Take a peek here: A new kind of sugar — “Sugar is evil right now. People in America are suffering from diabetes and other chronic health problems,” Nielsen told CBS News. “Consequently, there are groups of consumers looking for more natural sweeteners with a low glycemic index.” To that end, people have started gravitating toward coconut sugar, and the trend has been catching on with those who favor the Paleo diet. But beware: even though it’s natural, be careful— it may be lower on the glycemic index, but it still spikes blood sugar and should be used sparingly.

While Americans for some time were bent on “zero-calorie” sweeteners and “low-cal” foods, these days, they’re looking for anything and everything that can be grown.

Packs a punch — Created in Japan, Matcha is an all-natural powerhouse beverage that meets popular demands for energy, vitality and nutrition. It’s made from crushed green tea leaves, Matcha is packed with antioxidants, L-theanine, and beta carotenes. With less caffeine than green tea, Matcha provides a calmer, more even energy boost. Grains, grains, grains — Popular with farm-to-table proponents, products made from freshly milled, locally grown grains offer a wide variety of options and can also tap into America’s growing gluten-free obsession. According to Nielsen, Community Grains, a California-based company at the forefront of this trend, works with mid-size, local farmers who promise full transparency in their growing and production methods. As this trend picks up steam, Nielsen believes people will turn to their beloved Vitamix, which offers a

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Work Stress = Bad Eating Choices When you’re having a rough day, do you pick up a banana or a bag of chips? Chances are, it’s the latter, according to a new British survey. In fact, the majority of people are likely to let their diets lapse at lunch when they encounter on-the-job stress. According to Gaviscon, who sponsored the survey, 77% of the 2,000 British adults polled claimed their mood was definitely a factor in their lunch decisions during the workweek. Half said they ate “super-healthy” when they experienced smooth sailing, but 54% said their lunch choices fell to items such as pizza and burgers when they had a stressful day. Additionally, a bad day was the most popular excuse to indulge in comfort food, with 72% claiming to do just that. And that’s not our only bad eating habit at the office. While more people describe their lunch as “clean and healthy” than “greasy,” 45% versus 30%, respondents said they scarfed their food if things got busy (47%) or missed lunch all together if they had a bad day (14%). It’s easy to reach for a candy bar instead of a healthy salad. but just remember, you will feel guilt later. You will thank yourself if you take the extra few minutes to find a healthy alternative. So, take an extra sec and be mindful when you on the job. Your body will thank you.

dry grains container, to begin milling their own grain at home. Grazing in your golden years — Some baby boomers are going rogue when it comes to their snacking habits, according to food trends expert Phil Lempert, aka “the supermarket guru.” Although raised on three meals a day, this generation is becoming more comfortable with snacking and will continue to shift to more grazing during the day rather than traditional meals. However, they’re smart about their choices, opting for snacks that offer some nutritional value, such as high-protein sunflower seeds or whole-grain popcorn. Cannabis cuisine? — According the the Sterling-Rice Group, edible marijuana food products will be hot in the upcoming year in states in which it’s legal. The ingredient will show up in the classic cannabis-infused brownie, but will also make appearances in more unique food products, like bottled cold-brewed coffee drinks. Ugly veggies need love too — Reducing food waste is becoming a social issue that many have embraced, and consumers will be more willing to use the misshapen and ugly-looking fruits and vegetables they would typically bypass, according to the SterlingRice Group. Ugly root vegetables, such as kohlrabi and parsnips, will be replacing potatoes in many dishes as people yearn for different flavors, according to restaurant consultants Baum & Whiteman. Asia ascendant — In the past, when American customers think about “Asian food,” it has been primarily Japanese sushi or Americanized Chinese food. In 2015, look for Korean and Vietnamese food and upscale ramen to take over mainstream menus. Yum Brands, parent company of KFC and Taco Bell, already opened Vietnamese sandwich concept Banh Shop in Dallas in 2014. Bitter is better — In case you haven’t noticed, dark roasts are all the rage. Look for that to continue into 2015. Customers are simply developing a taste for bitter flavors. Maybe it’s due to their fear of sugar (see above). We just don’t know. That means deeper chocolates, hoppier beers and darker coffee. Local, local, local — The love for local food means rising

customer interest in, “everything from house-purified water to regional seafood to locally manufactured products like beers and liquors,” according to food research firm Technomic. That’s bad news for most chain restaurants, who struggle to convince customers that their products are as sustainable and environmentally friendly as independent competitors. Moving on to the next gen — Companies are endlessly trying to appeal to millennials, jockeying for the attention of the social media savvy generation. Soon, they’ll have a new concern: grabbing the attention of Generation Z. As younger teens are finally beginning to make their own decisions about where they go out to eat, restaurants will have to start trying to appeal to a new kind of customer in 2015. That means high-tech service, louder music, moving visuals and heightened experiences, says Technomic. In other words, it’ll be enough for Millennials to be yelling at the kids to get off their lawns…and out of their restaurants. Enough with the water already — It’s not difficult to see where the market is crowded in the wellness space. We may have finally “tapped” the water business. The endless varieties of “waters” now marketed to the healthy consumer is nearing its end (we hope). Next! — According to Technomic, the traditional fast food and fine dining industries are having a hard time measuring up to newer, alternative forms of foodservice. “Fast casual” is eating fast food’s lunch, with customers preferring to spend their money at slightly higher quality chains like Chipotle, instead of fast-food classics like McDonald’s. Then, there are fresh concepts like healthy vending, delivery services and innovative pop-ups that all cut into the traditional restaurant market. The truly interesting thing about these “fast casual” establishments is that none of them make a big deal about the health benefits of their menus. Their success comes from the quality of the food alone. Bottom line: We’re going to continue to see more hot restaurants serving up healthy fare without marketing themselves as “healthy.” It’s the new name of the game. Get ready to see more organic, farm-to-table ingredients, grass-fed meats, gluten-free options, and even green juice cocktails popping up on menus. The trends that began in 2014 will only continue to grow stronger in the year ahead.

Get ready to see more organic, farm-to-table ingredients, grassfed meats, gluten-free options, and even green juice cocktails popping up on menus. @LIVINGSAFER / LIVINGSAFER.COM / 37

Other

Options If you’re still looking for a bit more, take a look at high-intensity interval training (HIIT). High intensity and fast-paced, this workout usually calls for short bursts of high-intensity exercise followed by a short recovery time. Due to its efficiency at burning calories and building muscles it has become a favorite in the world of fitness; some health professionals warn, however, that there is an increased chance of injury with this type of exercise. The sessions are typically 30 minutes or less, and fans of the technique love it for its efficiency. Plus, so many people these days are chained to a desk, so hitting the great outdoors is a great option—and again, low cost. Whether it’s running, hiking, playing sports, goofing around on a fire hydrant or a HIIT workout at the park, more and more people are taking their fitness outside, with 92% of our readers

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believing that exercising outdoors is the best option. Yoga for men? — While yoga has become a fairly mainstream fitness activity, it hasn’t yet caught on as much for men. However, this trend was big at the recent IDEA World Fitness Conference, and 2015 may see more of the male gender practicing their sun salutations. Men are catching on that yoga can be an ideal form of exercise for those suffering from a sports-related injury, and it also helps improve balance and reduce stress. Treadmills = the new Soulcycle — With the phenomenal expansion of establishments, such as Barry’s Bootcamp, treadmill studios combining high intensity intervals with incline training are “popping up like banks.” While some argue that the

incentive to pay to run in place is low, Equinox, Crunch and the newly launched Mile High Club are finding plenty of customers willing to pay up for solid instruction. Get what you pay for — More and more trainers are now getting certified in fitness. As the fitness industry continues to grow in leaps and bounds, especially here in the U.S., there has been a surge in demand for fitness professionals who are at the top of their field. More colleges and universities are now offering accreditation and certification programs for specialties in health and fitness. Maybe you can check off two new resolutions at the same time and get fit while starting a new career path. Strength training — Strength training is not just a “guy” thing or just for athletes in training. Currently, 20% of women practice strength training weekly, according to Healthline. Just about anyone—even children—can benefit from building stronger bones as well as controlling their weight and increasing energy levels. This type of training includes body weight, resistance tubing, free weights and weight machines. One size does not fit all — Personal training and a personalized experience will continue to build momentum. While your friend might love the pulsing beat and comradely

of a spin class, you might have more lone wolf tendencies and prefer a more solitary form of exercise. Hiring a personal trainer to design a custom fit plan tailored to your wants and needs as well as to be your personal cheering section. The great outdoors — Getting outside in the fresh air— regardless of temperature—is always in vogue. If you prefer feeling the sun on your face and the wind at your back, maybe outdoor activities like running, hiking or skiing might be want you to need to get the blood pulsing again. Streaming space — Right on the heels of wearables, however, is streaming technology. The streaming class is a welcome alternative to your traditional options: working out alone, working out with a personal trainer or taking a group fitness class. Yoga and barre have been at it for a while but will bigger players step in to make the streaming space more interesting and mainstream for other workouts? At the end of the day, the name of the game is your health and making good decisions. If you want to eat only things that are grown from the ground, fine. If you want to live by a balanced, yet more economical plan, great. Moderation is key. So is exercise. Get your blood pumping. Get your heart rate up and start living!

The Latest in Fitness Frenzy Remember when Zumba was the latest fitness fad? What about pole dancing? Shake Weight, anyone? Well, good news: those trends are on the sharp decline. Enter your new favorite fitness regimen: body weight training. Each year, the American College of Sports Medicine polls thousands of fitness pros across the world to determine what the biggest workout trends will be. For 2015, however, they’ve shied away from flash-in-the-pan exercise and have focused on this tried-and-true workout. The reason for its popularity? Well, it’s

basically all the good ol’ moves you’ve been doing since you first went to the gym (think squats, lunges, pushups, planks). With money woes still a concern for many, inexpensive fitness programs seem to be very popular. Because body weight training does not require a lot of equipment, basically you use your own body as the weights to strengthen your core muscles, it can be an inexpensive way to whip yourself into shape. This form of training can be found in most gyms and fitness clubs and many of the programs are designed to be much more than just push-ups and pull-ups.

Top & Fastest Growing Health Claims at Top 500 Chains Top Claims:

Fastest-Growing Claims:

• Gluten free

• Vegetarian

• Natural

• Organic

• Naturally raised

Source: Technomic Inc., Healthy Eating Consumer Trend Report @LIVINGSAFER / LIVINGSAFER.COM / 39

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NUTRITION

What’s the Link Between Your Child’s Diet and ADHD? by Lara Vitrello

oor diet and eating habits do not cause ADHD. However, certain foods may adversely affect kids who already have ADHD. These foods—namely sugar, additives, artificial sweeteners, dyes, flavorings and gluten—can act as a trigger that make ADHD symptoms worse. One of the most famous studies was done in the 1970s by Benjamin Feingold, M.D., a pediatrician and allergist. After his research, he introduced an eating plan that he said could help alleviate symptoms of ADHD. The Feingold Diet forbids artificial food colors, flavorings, sweeteners, and preservatives, as well as salicylates, naturally occurring compounds found in some fruits and vegetables.

Subsequent studies failed to uphold Feingold’s claims when he first made them, and most ADHD experts still dismiss his diet as ineffective. As evidence, they point to a pair of studies done in the mid 1990s and published in the New England Journal of Medicine, which found that “neither dietary sucrose or aspartame affects children’s behavior or cognitive function.” Yet some recent research suggests that the Feingold diet may be beneficial to the 5% of children with ADHD who are sensitive to chemicals in food. One study, published in December 2004, analyzed 15 previously published studies and concluded that artificial food colors can lead to hyperactivity, irritability, and insomnia in some kids with ADHD. @LIVINGSAFER / LIVINGSAFER.COM / 41

Using Diet to Keep ADHD Behaviors In Check: First ensure your child is getting the recommended daily amount of calories and protein. • Ages 1-3: 1,300 calories, 16 grams protein • Ages 4-6: 1,800 calories, 24 grams protein • Ages 7-14: 2,000 calories, 28-45 grams protein • Eat a high-protein diet, which helps maintain blood sugar levels and prevents mental and physical decline. Foods such as, beans, cheese, eggs, meat and nuts. Add protein foods in the morning and for after-school snacks, to improve concentration and possibly increase the time ADHD medications work. • Eat fewer simple carbohydrates, such as candy, corn syrup, honey, sugar, products made from white flour, white rice and potatoes without the skins. Throwing medical expert opinion aside, most parents of children with ADHD—84% of 302 parents in one 2003 study— believe that sugar has a negative effect on their kids’ behavior. And many adults with ADHD are convinced that sugar worsens their symptoms as well. As a mom of a child with severe ADHD Combined (which means he has attention deficit and hyperactivity) and Autism Spectrum Disorder, I firmly believe certain foods—namely sugar, artificial dyes and flavorings—do have a negative effect on my son’s behavior. And, I have been told by a developmental pediatrician that what I believe simply isn’t true. The bottom line is every child is different. And, every child will metabolize and react to foods differently. For instance, a child that does not have ADHD may be able to eat sugar, additives or gluten with no adverse effects. But, give these ingredients to a child with ADHD and their behaviors may become more severe. This is definitely the case with my son. My son takes medication to help control his ADHD, but it is not a magic bullet. For this reason, I use a controlled diet in conjunction with the medication. In my experience, this approach seems to help the medication work more effectively and it helps him transition off the medication easier in the evenings. We don’t follow a strict regimen. Rather, we use a simple approach. We try to avoid trigger foods—such as sugar, dyes and artificial flavorings. And, we try to load up on lean proteins and complex carbohydrates for breakfast and lunch. Sticking to this plan is especially important for kids with ADHD—as it helps maintain blood sugar levels throughout the day. Plus, sugar carries loads of calories and has no real nutritional value. Eating a lot of sweets causes a person to miss essential nutrients that might keep them calm and focused. Since ADHD medications tend to blunt the appetite, it’s important to make every calorie count. 42 / LIVING SAFER / VOL 6 ED 3

• Eat more complex carbohydrates, such as vegetables and some fruits (including oranges, tangerines, pears, grapefruit, apples and kiwi). There is also an added benefit, as eating complex carbs at night may aid sleep. • Eat more omega-3 fatty acids—found in tuna, salmon, other cold-water fish, walnuts, Brazil nuts and olive and canola oil. It is also available in supplement form. Omega-3 fatty acids are considered essential and necessary for human health and the body can’t make them—you have to get them through food. Children with ADHD may have low levels of certain essential fatty acids (including EPA and DHA). Clinical studies of boys have found that those with lower levels of omega-3 fatty acids had more learning and behavioral problems than boys with normal omega-3 fatty acid levels.

Where Do I Get Protein? Each food below contains six to eight grams of protein: • 1 ounce lean meat, fish, poultry, cheese, soy-based meat substitutes • 1 cup (8 ounces) of milk, yogurt, or soy-based dairy substitutes • 1 extra-large egg • 1/2 cup legumes (beans or lentils) • 2 tablespoons peanut butter

Are You Overlooking the Health Benefits of Figs? by Nathaniel Fick

igs have a long and justifiably eminent place among fruits. Ancient documents from the Middle East and Mediterranean areas refer to figs as the embodiment of delight, and the Greeks even passed laws to prohibit their export. Remnants of figs have been found in ancient archeological sites from 7,000 years ago. Here’s a quick overview of why these rich and honey-like fruits deserve a central role in your diet:

How they grow The fig tree, a distant relative of the mulberry, can reach over 50 feet tall, with beautiful deep-green leaves. There are many varieties of figs grown in warm climates around the world, producing fruit in a rainbow of colors. Freshly picked figs are rare and fragile: they must be handled gently and refrigerated, and they only stay edible in their fresh state for two or three days. Fortunately, dried figs are both durable and delicious, and they are available throughout the year.

A tasty source of dietary fiber Just three to five figs provide 20% of the fiber your body requires in a day. The California Fig Growers’ Association cites research showing how crucial fiber is to your overall state of health, through lowering cholesterol and preventing colon cancer and heart disease. A research project including more than 50,000 women demonstrated that fruit fiber of the kind found in figs can reduce the risk of breast cancer by up to one-third. Furthermore, a high-fiber diet helps to keep the digestive system strong and well-toned. If you’re seeking to lose weight, eating a few figs is very helpful as well because their fiber will reduce the sensation of hunger and allows you to last longer between meals.

Rich in potassium and other minerals Figs are an excellent source of potassium, which is an important dietary contributor to cardiovascular health. Keeping potassium

levels high is also one of the main dietary approaches to lowering blood pressure. In addition to potassium, figs also supply significant amounts of calcium, copper, manganese, magnesium, phosphorus and iron.

Figs protect your eyesight In addition to being loaded with fiber and minerals, figs also contain some key vitamins. Their rich array of vitamins A, C, E and several carotenoids are exactly the nutrients that research has demonstrated to be helpful against age-related macular degeneration. Eating three servings each day of a fruit like figs can even reverse some previous damage to the eyes, according to the American Macular Degeneration Foundation.

A fig leaf is more than woodland clothing The large, lobed leaves of fig trees even have beneficial health effects, although they require a bit more creativity to eat. An extract made from fig leaves added by researchers to the breakfast menu of diabetic patients resulted in significant improvements to the subjects’ blood sugar levels. Almost all the research subjects who received the fig leaf extract required less insulin to maintain their health. Furthermore, other science shows that fig leaves offer protection against heart disease and certain types of cancer although it’s not yet known which compounds in the leaves are responsible for these benefits.

Good health in a sweet package When you taste the honeyed flesh of this ancient fruit, you are sharing the experience of millions of people down through the millennia. Figs, called “the philosopher’s fruit” by Plato, are one of nature’s most exciting ways to maintain good health. Whether you create elaborate desserts with them or simply eat them in their naked organic glory, figs will provide you with a delightful way to nourish your body. @LIVINGSAFER / LIVINGSAFER.COM / 43

The Fuss Over How Many Meals You Have a Day by Julie Ann Bernstein, RD, LD

n our fast-paced society, it can be difficult to eat meals that are healthy and balanced. Often, we eat on the run or skip meals altogether. So, how can we fit healthy, balanced and nutritious meals into our schedule? And what is considered balanced? One of the most common debates in nutrition is the proper number of meals per day and which is best: three square meals per day or six smaller meals per day? You can go online and find a wide array of varying answers, opinions and so-called experts on this topic. However, the registered dietitian is the food expert to answer such questions. When it comes to nutrition, there is no “one-size-fits-all” philosophy. Each person’s individual needs must be taken into consideration when planning a meal plan. However, there are some basic dietary guidelines and nutrition myths to overcome that will help you make the most out of your nutritional health. The number of meals and the size of those meals play important roles in nutrition, energy, metabolism and overall physical and mental well-being. The USDA sets forth recommended dietary guidelines based on an average of 2,000 calories per day for the average adult. Although each individual will have his or her own unique calorie requirements, the overall emphasis of the nutritional guidelines recommend a “balanced” diet of all the food groups: fruits, veggies, dairy and grains with limited intake of sodium, fats and sugars. Very little scientific research supports the role in how the

frequency of meals will have a positive or negative effect on one’s nutritional health or for losing or maintaining weight. Research does support, however, that we should put into our body wellbalanced foods to maintain healthy weight, strong bones and optimal physical health. Food is fuel for our body. Each individual person will have a different manner of consuming food that works best for him or her. Some will need three meals plus two or three snacks a day while others will only require three meals a day with no snacks. What matters more than the timing or frequency of your meals is the type of food you are choosing for those meals and the calories. You should count the number of calories—not the number of meals. There are some instances, though, where timing and frequency of meals should be considered when dealing with certain diseases. For example, when creating a meal plan for diabetic patients, the timing and frequency of meals have a direct impact on the patient’s blood sugar levels. Diabetic patients should eat breakfast, lunch and dinner with two snacks (under 200 calories each) in-between meals to have a stabilizing effect on blood sugar and avoid dangerous spikes and drops in their blood glucose levels. In conclusion, it’s not about the number of times you eat through the day, but more so of WHAT you eat throughout the day that will help you be healthy and successful in your dietary needs. For more personalized eating plans and questions, always consult a registered dietitian. @LIVINGSAFER / LIVINGSAFER.COM / 44

What’s in Your Food? by Brittany Monbarren Today's healthy food tells a story, and consumers want to hear it. Recent research by Technomic shows that most consumers want restaurants to be more transparent about menu-item ingredients. Further, two in five consumers cite a rising concern over food additives. Because of this growing concern, health claims that convey wholesome, pure ingredients resonate strongly. For example, consumers say fresh, natural or unprocessed attributes help improve perceived taste and health. Similarly, ingredients that naturally boost the nutrition content of an item, such as fruits and vegetables, also enhance taste and health perceptions. “Menu transparency is imperative and can help drive sales of healthy options,” said Sara Monnette, senior director, Consumer Insights & Innovation at Technomic Inc. “Telling an ingredient's story—whether it's farm-raised, local or GMO-free for instance, can directly impact consumer decisions about what to order and where to dine.” Monnette also says access to this type of information at restaurants often makes consumers more likely to order what they perceive as a healthier item because it allows them to judge its nutritional benefit for themselves. To help foodservice executives understand the latest consumer behaviors, preferences and attitudes regarding healthy eating, Technomic has published an update of its Healthy Eating Consumer Trend Report. Interesting findings include: • 62% of consumers believe restaurants can offer food that is both healthy and tasty. • Consumers are more likely to eat healthy in order to maintain a balanced or nutritious diet than to control their

weight. • Consumers are most likely to buy healthy items at fast-casual and casual-dining concepts. • Roughly one in four Millennials expects to purchase glutenfree packaged items more often now that gluten-free retail foods cannot have a detectable level of gluten. For more on diet and nutrition trends in 2015, check out our cover story, starting on page 34.

Why Do You Eat Healthy Food? I order or eat healthy food in order to... • Feel better physically - 49% • Improve my quality of life - 45% • Have a balanced diet - 44% • Have a nutritious diet - 44% Source: Technomic Inc., Healthy Eating Consumer Trend Report @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

Can You Trust Energy Drinks? by Wayne Parsons nergy drinks or “energy shots”—marketed as diet supplements or food products—are relatively new to the marketplace and due to adverse event reports and high use, they have attracted the scrutiny of the Food and Drug Administration and public health officials. As stated in a Brown University student services announcement, “[e]nergy drinks are beverages like Red Bull, Rock Star and Monster, which contain large doses of caffeine and other legal stimulants like guarana and ginseng. The amount of caff[e]ine in an energy drink can range from 75 milligrams to over 200 milligrams per serving. This compares to 34 milligrams in Coke and 55 milligrams in Mountain Dew.”

Can a consumer trust that these products are safe? The regulation of energy drinks is minimal and manufacturers have few requirements to test the products or the ingredients. Consumers may be lulled into thinking that everything on store shelves has been tested and is safe. Energy drinks have minimal scrutiny by the FDA. Congress and state legislatures have stripped funding for all regulatory agencies. So consumers must rely on the private companies that make products to make them safe. Diet supplements, closely associated with the energy drink industry have been linked to strokes, liver damage and kidney problems. The FDA has alerted the public to the risks but have little regulatory control. The Federal Food, Drug, and Cosmetic Act (the FFDCA) @LIVINGSAFER / LIVINGSAFER.COM / 47

“More research, regulation needed on energy drinks,” suggests a looming health problem for youth. - report by Shareen Lehman requires the manufacturers, distributors and retailers of these products notify the FDA within 15 days of receiving a report of an adverse event. However, there is no enforcement and, therefore, no penalty for not reporting. The FDA’s Center for Food Safety and Applied Nutrition (CFSAN) Adverse Event Reporting System (CAERS) collects reports about adverse health events and product complaints. Their website contains many reports of adverse events from popular energy drink products. These resources should be checked at the FDA website (www.fda.gov) before using energy drinks. The contents of the energy drinks can increase heart rate and blood pressure, cause dehydration and interfere with sleep. Energy drinks should not be used in conjunction with exercise because fluid loss from sweating and the diuretic effects from caffeine can cause serious dehydration. Cardiovascular problems may result. Warning signs include heart palpitations, dizziness and shortness of breath, as can be seen in the adverse effects reports at CFSAN and CAERS. When an energy drink advertises “no crash” it means no “sugar crash” and simply means that the drink uses guarana or some other non-sugar stimulant. The risks remain. Energy drinks and alcohol are commonly used together, putting a depressant and a stimulant into the 48 / LIVING SAFER / VOL 6 ED 3

body same time. Imagine drinking several cups of coffee and whiskey at the same time. Energy drinks mask the effects of alcohol consumption but do not have any effect on bloodalcohol content (BAC). By keeping energy level high person does not feel the effects of the alcohol. Fatigue is the way the body alerts a person that they have had too much to drink. On top of that the combined dehydrating effects of both the energy drink and the alcohol make the body less able to efficiently metabolize the alcohol thus increasing the inebriating effects of drinking. A recent report by Shareen Lehman in Reuters Health, entitled “More research, regulation needed on energy drinks,” suggests a looming health problem for youth. Her report citing studies in Europe, notes that ingredients like guarana and taurine have unknown effects and “are so poorly studied it's hard to say whether they're safe in large quantities and in children and teens.” The facts from studies show: 1) 500 new brands of energy drinks were released worldwide in 2006; 2) U.S. sales of energy drinks increase about 10% per year between 2008 and 2012; 3) 65% of kids aged 10 to 18 years old, 18% of kids under age 10 and 30% of adults in the European Union were consuming energy drinks; 4) In Europe, 43% of the caffeine consumed by kids and 18% of the caffeine consumed by teens is from energy drinks; 5) 70% of young adult consumption of energy drinks is combined with alcohol. A representative of the American Beverage Association was quoted in Lehman’s article as stating “that most mainstream energy drinks contain about half the caffeine of a similar sized cup of coffee” and that “…leading energy drink makers also voluntarily display total caffeine amounts from all sources on their packages." These comments support the fact that energy drinks are risky and care should be taken if using them. Importantly the industry spokesperson also said that “energy drink makers also display an advisory statement on their packages indicating that the product is not intended (or recommended) for children, pregnant or nursing women, or persons sensitive to caffeine.” Using artificial products to stimulate or depress the body and mind comes with risks of adverse consequences. The fact that something is legal and available does not mean that it is safe.

Study: Canned Veggies Just as Good as Fresh, Frozen by Stephanie Andre recent study on the nutritional content of common fruits and vegetables found that canned produce is just as good as fresh or frozen—and sometimes slightly better. According to the Michigan State University study, canned tomatoes, for example, deliver more B vitamins as well as lycopene, which has been linked to a lowered cancer risk. The canning process also makes fiber more soluble in vegetables such as beans, providing a value-added for the food staple. Canned vegetables, in general, offer consumers a more affordable option at 20% of the cost of fresh vegetables—and half as much as frozen. “Canned fruits and vegetables provide high quality nutrition to Americans regardless of income level and geography,” said Steven Miller, co-author of the study, “Nutrition and Cost Comparisons of Select Canned, Frozen, and Fresh Fruits and Vegetables,” in American Journal of Lifestyle Medicine. “By increasing accessibility to key nutrients many Americans need, canned foods are a year-round solution to help families prepare healthier, balanced meals.”

The researchers analyzed the nutritional value of eight common vegetables and 10 fruits, comparing fresh, frozen, and canned. Vegetables delivered the same nutritional value no matter the packaging, with canned vegetables offering the best value for the money, when considering cost. “The evidence from this study suggests that fruits and vegetables packaged as frozen or canned are cost-effective and nutritious options for meeting daily vegetable and fruit recommendations in the context of a healthy diet,” said study authors. As the world population grows, canned fruits and vegetables may provide cheaper and safer access to healthy food, they concluded. Aside from saving on the grocery budget, the highheat canning process provides the safest means of preserving foods as microorganisms responsible for causing foodborne illnesses are killed instantaneously. Such illnesses send 127,000 Americans to the emergency room every year. Still, experts say that canned foods high in salt may not be appropriate for some people. @LIVINGSAFER / LIVINGSAFER.COM / 49

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.

F A M I LY

Punishing Your Kids:

Where’s the Line? H by Stephanie Andre

ow do you punish your kids? Time out? Grounding? Do you talk to them about actions and consequences? Maybe even a firm squeeze of the arm here or there? Parental discipline has once again become a hot topic of discussion, spurred on by the NFL’s Adrian Peterson, who was accused of using a “switch” as punishment on his 4-year-old (see more on the NFL and abuse, page 6). However, the topic isn’t new. Doctors and parents have been debating it for some time. And while society publicly shuns the idea of spanking in any form, behind closed doors, some studies suggest that the practice remains accepted by nearly half of adults. Despite this information, pediatric studies continue to push back against spanking and corporal punishment. In fact, some researchers have found that there is a correlation between mental development and the effect repeated physical punishment leaves on children as they grow older. A 2012 study in the journal, Pediatrics, links spanking to mental illness. Canadian researchers found that physical punishment, such as slapping, hitting, pushing and shoving— even without child neglect or physical, sexual or emotional abuse—was linked to mood disorders, anxiety disorders, substance abuse and personality disorders. While it may be true that many of today’s parents were spanked as children and are now well adjusted, previous studies have also shown that those who were spanked are at a higher risk to be depressed; use alcohol; hit their spouse or own children; and engage in violent or criminal behaviors.

What’s more, too much corporal punishment has also been found to damage the parent-child relationship, as the parent becomes a source of both nurturing and danger. Disconcertingly, spanking in childhood also is associated with approval of hitting a spouse and increased marital conflict. Researchers have found that stricter discipline, such as withholding privileges, using timeouts and offering consequences—and sticking to them—are effective in the discipling of children. Even after the debate on whether or not to spank, a large issue is the fact that spanking itself is not illegal. It’s any parent’s right. So that brings us to the new question: what’s the benchmark? What’s spanking vs. abuse? Most states do not prohibit parents from spanking their children in all circumstances. However, all states have statutes that define child abuse. If a parent is accused of child abuse because he or she has struck a child then a judge or jury would need to decide whether the parent’s actions constituted abuse, based on the state law as applied to the facts of the specific case. A short spanking, according to current U.S. law, is unlikely to constitute child abuse because it does not result in serious physical or emotional harm. However, if the parent repeatedly spanked the child with a closed fist or on a body part that resulted in significant pain then the parent’s action could constitute child abuse depending on the severity of the actions and the state in which the actions occurred. Further, if the parent’s actions resulted in a physical injury then the action could constitute abuse. @LIVINGSAFER / LIVINGSAFER.COM / 51

The U.S. Adoption Option by Lara Dickerson ave you ever wondered about domestic adoption? Who adopts? Who places a child for adoption? What type of children are adopted? How much does it cost? How does the process work? Where do you even begin? If you were to simply turn to your good friends Google or Yahoo!, it might be very hard to get clear answers to these questions. While we trust our favorite search engines for quick info, do we truly trust them for the more important things in life? I think we can all agree

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that building your family is one of the most important things we take on in life.

Who adopts? Frankly, you, me and anyone with the desire. Over the past 20 years, adoption has become more and more available and talked about. Chances are, you know someone who either has adopted a child, has a family member that adopted, or was even adopted

themselves. It’s your friend from college, your coworker, your cousin or neighbor. It’s any and all of us.

Who places a child for adoption? You may have some preconceived ideas about who would place a child for adoption. Do you automatically think it’s a high schoolaged girl? Typically, not the case. Generally speaking, a woman who chooses to place her child for adoption (birth mother) is in her mid-twenties and has one or more other children. They know what it takes to raise a child and they know that as hard as it may be, this is the right choice for their entire family. In most cases, the father of the child (birth father) is not consistently involved in the birth mother’s life. They may have had a long relationship, or a very short one. Birth parents come from all walks of life—from well established, loving and supportive homes, to those who are struggling day by day to just get by. In the end, the adoption case worker or specialist that is working with the birth parents should do their very best to provide them with counseling and to help them heal from the experience.

What type of children are adopted? Just as the birth parents come from all walks of life, so do the children. Newborns to teenagers are all placed for adoption. Often, children older than about 6 months of age that are placed for adoption are coming from the foster care or dependency setting. Dependency refers to a parent who has lost custody of their child and has been given a case plan by the state. They have a certain amount of time (often years) to work on their case plan in order to be reunified with their child. During that time, they may choose private adoption. If they do not complete their case plan during the given time, the judge or state may move to terminate their parental rights which then allows for the child to be adopted. Newborns, teenagers or anywhere in between, children who are placed for adoption come from all racial backgrounds.

How much does it cost? This can vary significantly from case to case. For those willing to go through the state foster-to-adopt system, there can be little to no cost. The drawback is it can take years and is often a hard road to travel. The flip side of that is private adoption through an agency or attorney. This is often ideal for families seeking a newborn or infant. The cost can range somewhere between $15,000 and $50,000. Most of the cost is determined by attorney and/or agency fees and birth parent living expenses. Yes, in many states, birth parents are allowed, by law, for compensation of living expenses. In most cases, it is to help them through the pregnancy and for 6 weeks after the birth of the child.

How does the process work? This is where things can get a little tricky. Adoption is not nationally regulated. Each state has its own laws that govern adoption. Each state also has its own way of “watching” over agencies and attorneys that place children for adoption. In most states, the Department of Children and Families, Human Services, or some other youth and family services branch of the state government, regulates adoption agencies.

Adoption agencies are often referred to as “child placing agencies.” In many states, attorneys are able to handle adoptions legally, without an agency. In any state, all adoptions are regulated by law and must go through the court system. For a family looking to adopt, the first thing to do is identify the age or type of child you are looking to adopt, and your budget. Once you are able to do that, you can figure out the best place to start. If you are open to an older child, or have a smaller budget, your state foster-to-adopt system is a great place to start. You can often receive training and a home study with minimal cost. What’s a home study you ask? A home study is a lengthy assessment of the prospective adoptive family which includes background checks (local, criminal, FBI, etc.), an actual assessment of the home, interviews, and education. Every adoptive family is required to have an approved home study. If you have a bigger budget, you may look toward private adoption. Word of mouth is often a great way to find a good adoption agency. Find adoption support groups, start asking around, and DO YOUR RESEARCH. Find someone who has recently adopted and meet up with them. Ask them to tell you their story, and ask them every question you can think of. While adoption agencies are regulated, it doesn’t mean that they all operate the same way. Think of it as shopping for the best fit for your family. Adoption can be a long, tough process, but it offers an amazing gift in the end. Being a “forever family” for a child is magical. @LIVINGSAFER / LIVINGSAFER.COM / 53

“How was

School Today?”

25 ways to ask your kids … without asking your kids by Stephanie Andre

ou’ve been there. You pick up your kids from school. They buckle in, get settled, and then you say, “So how was school today?”

And what’s the standard answer? “Fine.” Or how about this one: “So what did you do today?” Answer: “Nothing.” “So you’re telling me you did nothing in school today? Really?” Wouldn’t you love to better communicate with your children and actually get some answers? It’s not because you are desperate to know about their lunchtime conversation; it’s to understand and imagine a small part of their day. That part of their lives that happens without you. Here are 25 ways to ask “how was school today?” without actually saying the words, courtesy of Simple Simon and Company: 54 / LIVING SAFER / VOL 6 ED 3

“How was School Today?”

ways to ask 1

What was the best thing that happened at school today? (What was the worst thing that happened at school today?) Tell me something that made you laugh today. If you could choose, who would you like to sit by in class? (Who would you NOT want to sit by in class? Why?)

Where is the coolest place at the school?

Tell me a weird word that you heard today. (Or something weird that someone said.)

6 7 8

without actually saying the words

If I called your teacher tonight what would she tell me about you?

Tell me one thing you learned today.

When were you the happiest today?

When were you bored today?

If an alien spaceship came to your class and beamed up someone who would you want them to take?

Who would you like to play with at recess that you’ve never played with before?

Tell me something good that happened today.

What word did your teacher say most today?

What do you think you should do/learn more of at school?

What do you think you should do/learn less of at school?

How did you help somebody today? How did somebody help you today?

18 Who in your class do you think you could be nicer to? 19 Where do you play the most at recess? 20 Who is the funniest person in your class? Why is he/she so funny? 21 What was your favorite part of lunch? 22 If you got to be the teacher tomorrow what would you do? 23 Is there anyone in your class that needs a time out? 24 If you could switch seats with anyone in the class who would you trade with? Why? 25 Tell me about three different times you used your pencil today at school.

@LIVINGSAFER / LIVINGSAFER.COM / 55

Bullying: Worse Now, or Just More Visible? by Brian Nettles rguably, bullying has been around since the beginning of time. Whether you believe the serpent tricked Adam and Eve or we crawled from the primordial ooze, bigger, smarter, more powerful creatures have been exerting their strength and influence over others literally forever. Bullying is embedded in eons of evolution, found in monkeys, rats, and even dolphins. Although, bullying seems to have always been around, the topic has taken on a new sense of urgency recently. Due in part to a rash of what some have termed “bullycides” or suicides caused by bullying, this issue is becoming the subject of an increasing amount of studies as well as proactive measures being taken by schools and other institutions where children learn and develop. The U.S. Centers for Disease Control and Prevention see bullying as a major public health problem. Definitions of bullying vary, but Stopbullying.gov defines it as “unwanted, aggressive behavior among school-aged children that

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involves a real or perceived power imbalance. The behavior is repeated, or has the potential to be repeated, over time.” Whether or not the dynamics of bullying are worse now than before perhaps will never be proven, but experts can agree on one thing—there are new ways to bully that never existed before. Acts of hostility and aggression that formerly were limited to school and during school hours can now be undertaken 24/7. Cyber bullying has opened up many new and creative ways to kick figurative sand in the face of perceived weaklings. We think of the aggression of bullies as being physical threats or attacks or maybe verbal insults; we think of vicious gossip being whispered from ear to ear in a confined community like a school. Today’s bullies have the world at their fingertips—the World Wide Web. With social networking and the anonymity of the Internet, bullying opportunities abound. As a result, we must all be on the lookout for bullying and do our part to protect those more vulnerable and end this practice!

Oldies, But Goodies: Best Bets to Help Your Child Learn to Read by Lily Grace

never too early to teach your child a love of reading and books. Providing a safe environment in which your child is inspired to read can only help position him/her for the future. Here are some great options for your little ones, courtesy of Delightful Children’s Books:

It’s

“Creature abc” by Andrew Zuckerman. Alphabet books can be valuable for teaching kids the sounds that letters make—but only if they are fun to read. “Creature abc” is fun; it features amazing animal photographs and an entertaining format. On one page is a letter (e.g. “Aa”) and a photograph of an animal’s body part (e.g. an alligator’s hand). Ages 1+ “Puddle’s ABCs” by Holly Hobbie. “Puddle’s ABCs” is another fantastic alphabet book. It contains a story in which Holly Hobbie’s adorable character Puddle teaches his friend, Otto, the letters of the alphabet and how to write his name. This story conveys the excitement of learning to read and write and encourages children to begin looking more closely at words. Ages 2+ “I Spy Letters” by Jean Marzollo and Walter Wick. Most pages feature two large letters surrounded by pictures of a variety of items that start with the two letters. Kids can figure out which of the items begin with each letter. Ages 2+ “Charlie Parker Played Be Bop” by Chris Raschka. A fun rhyme about Charlie Parker and be bop that includes simple words in big, bold letters that kids can sounds out. Many of the “words” in this book make no sense, so kids are forced to work on sounding them out. E.g. “Be bop. Zznn. Zznn. Lollipop. Boomba. Boomba.” Ages 1+ “First the Egg” by Laura Vaccaro Seeger. On one hand, “First the Egg” is a simple concept book that is perfect for toddlers. On the other hand, Seegers’ visual trickery also entertains older kids who are learning to read. This is a great book for teaching kids to sound

out words because it highlights a word on each page. When reading “First the EGG, then the CHICKEN,” it is natural to slow down and sound out “EGG” and “CHICKEN” for you child. Ages 1+ “Make Way for Ducklings” by Robert McCloskey. While author Robert McCloskey did not intend “Make Way for Ducklings” to be an early reader, he chose names for the eight ducklings in this story that are perfect for your budding reader to sound out: Jack, Kack, Lack, Mack, Nack, Oack, Pack and Quack. Once your child has mastered the duckling names, she can try reading the captions. Ages 3+ “How Rocket Learned to Read” by Tad Hills. In this sweet story about a yellow bird teaching Rocket the dog to read, kids are encouraged to learn to read and given the opportunity to sound out words one letter at a time. E.g. “D-I-G” and “W-I-N-D”. Ages 3+ “Curious George: Curious About Phonics” by Catherine Hapka. A set of 12 simple stories featuring Curious George. Each book introduces readers to a couple new sounds. These books are more challenging for emerging readers to read themselves than the Bob books (which progress very slowly from one story to the next), but they are more fun! Ages 3+ “Green Eggs and Ham” by Dr. Seuss. Along with “Hop on Pop,” “Green Eggs and Ham” is one of the best Dr. Seuss books for emerging readers. This book’s repetition can get old: “That Sam-I-am! That Sam-I-am! I do not like that Sam-I-am!” Ages 4+.

@LIVINGSAFER / LIVINGSAFER.COM / 58

HOME

Avoid These First-Time Home Buyer Traps by Stephanie Andre

or most, buying a home is the single, most expensive purchase you will ever make. It’s easy to get overwhelmed by the excitement of it all, especially if you are purchasing a home for the first time. Before you sign on the dotted line and promise to pay for the next 30 years, read these tips to help you avoid making a great mistake. Watch what you pay – Do some lengthy research on

comparable homes in the area and don’t get easily enamored by the cosmetic, superficial charm of a home. You may end up paying more than the market value. Don’t pass up on a home inspection. A home may look solid from the outside and the vendor may give you his/her sincere assurances that there are no serious defects. But beyond what meets the untrained eye, there could be significant structural and mechanical problems. Always hire @LIVINGSAFER / LIVINGSAFER.COM / 59

an independent home inspector to objectively view the home inside and out, and make the final contract contingent upon the inspector’s report Don’t spending all your hard-earned savings just to buy a home. If you do this, you’ll be left with no safety net in case of unemployment, illness or other emergency. Buying more home than you can reasonably and comfortably afford is perhaps the most dangerous mistake a new homeowner can make. Beware of excessive mortgage debt. If you buy a home that is above your given budget you may burden yourself with some crippling and unwarranted debt. It is very important to evaluate your own financial capability so you don’t overextend yourself with the burden of unwanted debt. Think about your down payment. Paying a smaller down payment leaves you with more cash now, for such things as moving expenses or new furniture. That may seem like a smart way to go, but it will also leave you with less equity. In the unfortunate event that home prices deteriorate, your loan balance may exceed the market value of your house. That can trigger a host of other financial worries. The more you put down the better it is for you in the long run. Compromise on what is important to you. Don’t get a twobedroom home when you know you’re planning to have kids and will want three bedrooms. By the same token, don’t buy a condo just because it’s cheaper when one of the main reasons you’re over apartment life is because you hate sharing walls with neighbors. It’s true that you’ll probably have to make some compromises to be able to afford your first home, but don’t make a compromise that will be a major strain. Is the home free and clear? Find out as early as possible that the

home you’re buying is free and clear of any problems with its title. The last thing you want to discover is that there are encumbrances on the property, such as tax liens, undisclosed owners, easements, leases or the like. These will take a long time to fix. Or worse, can crush any chances you have of buying the home. So be sure to ask your agent about this. Look at the property survey to check your boundaries. As part of your offer, request an updated property survey that clearly marks your boundaries. If the survey isn’t current, you may find there are structural changes that aren’t shown (e.g. additions to the house, a new swimming pool, a neighbor’s new fence that extends a boundary line, etc.). Be very clear on these issues. Read the paperwork carefully … and understand it. Have your loan officer explain every fee/cost in detail so you don’t have any surprises on closing day. Trust me, nothing worse than having to bring more money to closing than you thought. Get that preapproval! Preapproval is fast, easy and free. What you think you can afford and what the bank is willing to lend you may not be the same, especially if you have poor credit or unstable income, so make sure to get preapproved for a loan before placing an offer on a home. If you don’t, you’ll be wasting the seller’s time, the seller’s agent’s time, and your agent’s time if you sign a contract and then discover later that the bank won’t lend you what you need, or that it’s only willing to give you a mortgage that you find unacceptable. Don’t rush the process. Don’t’ rush during the closing process. Relax and ask any questions you have before signing anything. And don’t let the realtor, loan officer or closing agent bully you to go faster.

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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.

Best Tips for Finding a Quality Contractor by Jim Edward inding a good, trustworthy contractor should be similar to finding a good doctor, someone to cut your hair or paint a fence. You want to someone others trust, who has with proven skills and someone you feel like you can work with. If you are on your own and you don’t know where to begin, ask for recommendations from friends or acquaintances who have had home construction done. Personal references are always best. Another great source? According to bobvila.com, it’s your local lumber yard(s): “Not houseware stores where nails are sold by the dozen, but real building supply houses where contractors do their bulk business, Vila says.” The proprietors know which contractors pay their bills on time, whose orders are always confused and which ones are always returning merchandise. See more tips below from bobvila.com.

Meeting the Contractor Once you’ve identified candidates, you will need to meet and talk with each of them. The contractor will need to see the plans and will want to examine the structure to be remodeled. Only after looking at the existing home or apartment and reviewing the changes to be made can an estimate be prepared. Checking References When you meet them, ask each general contractor for four or five local references. That’s a perfectly reasonable request, and no reputable contractor should hesitate to provide them. Getting the names and numbers, however, is only the beginning, next, you need to make a few calls. 62 / LIVING SAFER / VOL 6 ED 3

Call the previous clients, identify yourself as a homeowner in the market for building services, and ask the key questions: Did the GC in question finish the job on time? Is the completed job satisfactory? How much did the price change along the way? Were the workers neat or did they leave a hopeless mess behind? If possible, ask if you might be able to take a first-hand look at the work, too. Only by inspecting it yourself can you judge the caliber and acceptability of a contractor’s work. You may get additional insights into the contractor from talking with the clients in person, too. Lessons previous customers learned may be helpful to you. Call the local Better Business Bureau and ask if there are any complaints on file against the contractor(s) you are thinking of hiring. A call to the local building department inquiring about their professionalism and courtesy may be revealing. Ask each contractor who his primary supplier of materials is, and then call that supplier. Another word of caution: Treat your contractors, subs, and the other people you hire with appropriate respect. They’re not your employees, they are businesspeople from whom you are buying services. A modicum of courtesy and basic consideration will be rewarded. That goes for the men and women who work for them, too. On the other hand, resist the temptation to get too friendly with any of your contractors. Keep your relationships strictly professional. They aren’t your friends: again, these are people with whom you have a business relationship. Invite them to dine with you after the job is done. A friendly but professional distance is appropriate until then.

Why Don’t Renters Carry Insurance? by J.R. Whaley ccording to a recent Insurance Information Institute (III) poll, 95% of homeowners had homeowners insurance but a staggering number of renters do not carry renters insurance. Some estimate that nearly two-thirds of the 81 million people who rent their homes are uninsured for their contents or to cover any possible liability. If you are a renter, you should consider what happens if a loss occurs and you do not have insurance.. In all of the most important ways, renters insurance is virtually identical to homeowners insurance. Both types of insurance can offer:

»» Coverage for personal possessions against damage due to fire, smoke, lightning, theft, vandalism, explosion, windstorm, water, and other disasters listed in your policy. If you live in an area where flooding, hurricanes or earthquakes are a possibility, you will probably need to purchase a separate policy or a rider in order to protect yourself against these threats. »» Liability coverage, which protects against lawsuits for bodily injury or property damage caused by you or your family members, as well as no-fault medical coverage in case a visitor is injured in your home. »» Additional living expenses—including hotel bills, restaurant meals and other expenses above and beyond your daily expenses—in case your home becomes uninhabitable due to a covered hazard. Essentially, the only real difference with a renters insurance policy is that it strictly covers the renter’s liability and the renter’s personal property inside the apartment unit. The rest of the building—the walls, roof, fixtures, foundation, plumbing, furnaces and any appliances that are not owned by the renter— are uncovered and fall under the landlord’s policy. Insurers state that most people underestimate the value of

their possessions and therefore don’t have enough personal property coverage. One helpful tool for determining the value of your possessions and adjusting your coverage limits is KnowYourStuff.org, a site run by the III. This free online service uses a secure offsite software to make an inventory of every item in your rented home or apartment and allows you to update it easily. Experts recommend making an inventory of each item including its value and serial number. You should also photograph or videotape each room and be sure all the items of value are clearly visible. If you make any major purchases, keep the receipts and store the documents in a safe place. The next major consideration is the type of policy might purchase: ACV (actual cash value) or replacement cost. ACV coverage will only pay you what your belongings were worth at the time they were stolen or damaged. You will pay higher premiums with replacement cost coverage. With that type of coverage you will be paid the amount that it will actually cost to replace your items. Most policies do include liability coverage that will cover the costs for any injury to yourself or visitors to your home. This is an additional type of insurance coverage to consider. Like other types of insurance, your premium depends on factors like where you live, your deductible, the type of policy (ACV or replacement) and any additional coverage you purchase. The premiums for most renters insurance policies with a $50,000 property value limit are usually in the range of $100 to $300 per year, with a national average of $187 per year, says the III. The premium will necessarily be determined by what is insured and the location of the property. If you want to pay less for your policy, consider choosing a higher deductible. This is the amount you have to pay if you do have to use your policy. Renters insurance is one of the most overlooked types of policies. However, those who have had to use it know its value. Buying a policy insures not only your belongings, but also gives you peace of mind—and that’s something hard to put a price on. @LIVINGSAFER / LIVINGSAFER.COM / 63

the

DOs & DON’Ts

of...

ROAD TRIPIN’ by Brittany Monbarren

Check and prepare your vehicle.

Have a travel emergency kit.

Underestimate the power of a “power nap.”

Bring too much along.

Drive through big cities at rush hour. Bring snacks and water.

Forget your car charger. Sign up for roadside assistance.

DON’T

Use travel apps.

Plan ahead.

64 / LIVING SAFER / VOL 6 ED 3

Drive drowsy.

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

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.